Returning to exercise after having a baby can be tough. Getting used to looking after a child and navigating sleepless nights can feel like a workout in itself, so the idea of pulling on a pair of leggings and heading to the gym might feel like it’s the last thing on your mind.

Breastfeeding can throw an additional spanner into the works. Many women worry about their breast milk supply being reduced or compromised because of exercise, and working out when you haven’t nursed recently can be uncomfortable. However, breastfeeding doesn’t need to stand in the way of your workout routine if you do want to start moving again – in fact, it can be beneficial for both you and your baby.

Doing your research before you get started will help you to feel more comfortable and confident as you embark on this journey. So, to answer your questions, we spoke to Dr Rebecca Robinson, a consultant physician in sport and exercise medicine at Marylebone Health. Here’s everything she had to say. 

While the combination of exercise and breastfeeding doesn’t produce any benefits per se, there are plenty of good things about moving your body that can benefit you and your baby.

For one thing, regular exercise can boost your energy levels and is great for your mental wellbeing, both of which can take a hit in the year after birth. Some new mums also find that returning to exercise helps them to feel a bit more ‘like themselves’ again – especially if they’re a part of a community or club.

“Some studies have shown that breastfeeding can benefit your baby’s metabolic health, preparing them for a healthy active life,” Dr Robinson says. One piece of research, which was published in the journal Nature Metabolism in 2020, found that exercising while breastfeeding specifically increases a compound in breastmilk that may reduce a baby’s risk of conditions such as diabetes and heart disease. 

No, exercising while breastfeeding should not affect your breast milk supply. In fact, Dr Robinson says there is “no evidence” to suggest that exercise has any kind of negative effect on milk composition or supply.

The only way that exercise can really affect your breast milk is through a temporary spike in lactic acid. “Strenuous exercise can lead to a temporary rise in lactic acid that is not known to be harmful but may alter the taste of the milk for babies,” Dr Robinson explains. This may explain why some people find that their babies become fussier with their milk following an intense workout.

“Feeding just before going out and/or expressing and storing the milk for later is an option. Otherwise waiting an hour after a workout allows levels to return to normal,” she adds.  

Dehydration and stress following a workout can have a potential knock-on effect, so it’s important to give your body the rest and fuel it needs to recover after every workout.

There are several things you can do to make your workouts enjoyable and comfortable while breastfeeding – you just need to know where to start.

1. Find the right sports bra

The first step, Dr Robinson says, is finding a sports bra that fits. “Make sure that you have a comfortable and supportive bra fit that takes into account the change in your breasts since having your baby,” she explains. Using padding – and nursing pads if you tend to leak – can also help.

2. Nail your timing

Working out before you feed is possible, but the heaviness in your breasts might make exercise more difficult. Timing your feeds can make the process a little easier.

“Your breasts may feel heavier, engorged and sore when you’re breastfeeding, so expressing before – even if you’re not ready to feed – can help,” Dr Robinson says.

3. Have a checkup before you start – and take it slow

Pregnancy and birth can have a massive impact on your body, so exercising in the same way you did before might not be beneficial or even possible when you first get started.

A good way to get accustomed to your new body is to book in for a check-up with an expert. “Remember that you are still going through physical changes post pregnancy and a return to exercise is best coupled with a women’s health physio assessment and support to make sure your core and pelvic muscles are ready,” Dr Robinson explains.

“Don’t try to push yourself too hard too soon: your sleep pattern and lifestyle have just changed and any regime exercise should be in rhythm with you and your new baby. Even a little is better than no exercise.

4. Be aware of new injury risks

Some of the bodily changes that occur during and after pregnancy and while you’re breastfeeding can increase your risk of injury during exercise, so make sure to keep these in mind as you get started.

“Breastfeeding tends to suppress oestrogen, which is important for our bones,” Dr Robinson says. “Women can lose 3-5% of bone density overall when breastfeeding because calcium is transferred in the milk preferentially to the baby from the mother. This change does reverse and bone density is regained, but together these changes can lead to an increased risk of bone stress fracture.”

She continues: “Women’s pelvic structure also changes during pregnancy and alters slowly back in the months after pregnancy, so this can add to the stresses on the lower limbs. Take time to build distances in running, include calcium and vitamin D supplements in your diet and seek physiotherapy guidance if you have post-pregnancy sports goals in mind.” 

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