Moms, this can be either good or bad news depending on your fitness level: Exercising does not interfere with breastfeeding. Since I love working out, this is great news. I have the green light to work out as much as I’d like without it affecting my milk supply. Cool.

But, if going to the gym sounds as exciting as going to the dentist, this news may come with mixed feelings. Now you don’t have an excuse for not exercising!

Whatever your feelings are, there are some guidelines to follow when you do start exercising:

Breastfeeding and Exercise: Tips

- You may find it more comfortable to nurse before you hit the gym. Engorgement is painful, especially if you’re running or taking a step class.

- Make sure you have a supportive, properly fitted running bra. This will help prevent issues with mastitis or plugged ducts.

Such as:
La Leche League High Impact Softcup Nursing sports bra

La Leche League Low Impact Softcup Nursing sports bra

- Drink plenty of water and don’t overdo it.

- If your baby gives you the cold shoulder when you return from the gym, he may just be reacting to your sweat. (Can you blame him?) Rinse off and he should nurse just fine.

* Always consult with your health care provider before starting an exercise routine.

Book Recommendation:

Eat Well, Lose Weight, While Breastfeeding: The Complete Nutrition Book for Nursing Mothers

The challenge with weight loss while breastfeeding is to lose weight slowly and continue to eat enough so that you don’t diminish your milk supply. Many diets have a section just for nursing moms. If an organized diet isn’t your style, just try to eat sensibly (lots of whole foods like whole grains, meats, vegetables and fruit and nuts) and drink plenty of water. Drinking lots of water helps to flush out the extra fluid you carried around during your pregnancy. (You know, the stuff that made your ankles bloated?!)

Remember to engage in moderate exercise. Not only will this help with weight loss, but it also helps you be happier. Since exercise has been shown in studies to help with postpartum depression, it’s a good idea for all moms to get outside and walk, or do Pilates or some other exercise, 3 times a week. Exercise won’t hurt your milk and will help too with the aches and pains some new moms experience, from carrying baby around and from the strain of stretched out, achy muscles postpartum.

If the pounds seem slow to come off, don’t get discouraged. Some moms don’t lose that last five pounds of baby weight until they wean their babies or substantially cut back on nursing their toddler. Some moms lose weight quickly, it just depends on a number of factors.

Keep in mind that your breasts weigh more when you are breastfeeding and can add several pounds to your weight. You may notice that your clothes are fitting better but the scale still hasn’t budged. Remember that your weight is just a number. Nourishing your child and eating healthy is the most important thing to focus on during this time.

Recommended:
Eat Well, Lose Weight While Breastfeeding: The Complete Nutrition Book for Nursing Mothers, Including a Healthy Guide to the Weight Loss Your Doctor Promised