Sport and breastfeeding: what to choose a young mother

Sport and breastfeeding: what to choose a young mother

You and your baby have recently been discharged from the maternity hospital, you have already managed to get used to the home environment and establish breastfeeding.

And now you are thinking about when and how you should resume your sports activities in order to regain the former figure, lose a few extra pounds and keep your body in good shape, because you want to be the most beautiful mother!

In this regard, you have a lot of questions: is it possible to play sports while breastfeeding, how sports affect lactation, which sport is better to choose a nursing mother?

Today we will try to give answers to all troubling questions on this topic.

Can I exercise when breastfeeding?

Sport- this is, as you know, the load on the body. Loads are different, they can just be fun, or bring a person to exhaustion. Of course, the second option does not suit the nursing mother.She needs to adjust the load so that she does not get tired of classes.

Some time ago, the mother did not recommend any physical activity to the nursing mother, as it was believed that during exercise, blood is released into the bloodstream.lactic acid, which can greatly change the taste of milk, and the baby will refuse from the breast.

Recent studies have shown that increasing the level of lactic acid in the blood during physical exertion does not affect the taste of milk, so the sport for nursing is not dangerous. Of course, it is important to understand that only harmlessfeasible loadsbringing joy.

If the mother is professionally involved in sports and she needs to spend 8 hours in training, then we can talk about the dangers of sports for lactation. In such a situation, the milk may disappear not only because the woman’s body will be exhausted, but also because the mother will not be able to put the baby to the breast during these 8 hours, which is very harmful for lactation.

Ksenia Nightingale,Breastfeeding Consultant, Certified Specialist of the Educational and Methodological Center for Support of Breastfeeding of KMAPO named after P.L.Shupika, psychologist, organizer and director of the Center "Milk Rivers" in Kiev: “If a woman goes to the gym and trains 40 minutes 2-3 times a week, this is normal. If, especially, a woman was involved in sports even before pregnancy, that is, her body is trained, he knows what it is, if she did special exercises during pregnancy - this is good, in such a situation classes are quite appropriate, there are no contraindications. Only need to be careful with the loads in the chest. You can do nursing exercises every day, it will not affect lactation. ”

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When is the best time to start classes?

Before you start physical education, you need to consult with your obstetrician-gynecologist. If you have no contraindications, he will allow you to play sports immediately after returning home from the hospital.

If you have leftstitchesafter childbirth, then you can begin to engage no earlier than the day when you will remove the stitches.

If your baby was born with a caesarean section, then the start time of sports activities should be postponed for 2-4 months, depending on your condition.

Deciding to start classes, you need to listen to your body.Even if you had a natural childbirth without breaks, but now you have too low hemoglobin, you feel tired, you are dizzy, you should not hurry. Wait a couple of months until your condition improves, and then start to play sports.

See also:"Front" and "back" breast milk: what's the difference

What can be done immediately after childbirth?

If you feel the strength to start classes immediately after returning from the hospital, then we recommend you a simple and effective exercise -diaphragmatic breathing.

Get straight, relax your hands, let them quietly hang along the body. Inhale with full breasts so that your stomach puffed up, and then try to exhale the air completely, so that the stomach is involved.

This exercise does not require much energy, but helps strengthen the abdominal muscles, improves blood circulation, relaxes and soothes.

Exercise diaphragmatic breathing can be done several times a day for 10 deep breaths and exhalations.

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Classes two months after delivery

Many women, doctors recommend to start classes not earlier than two months after childbirth.This is due to the fact that it is after two months that the uterus of the woman returns to its “pregenerative” state, the front abdominal muscles, which dispersed during pregnancy, are replaced.

Two months later, the woman's uterus returns to its “pregenerative” state, the front abdominal muscles, which dispersed during pregnancy, are replaced.

When enough time has passed after giving birth, you can give your body a moderate load. It is allowed to do gymnastics with elements of stretching. Try to choose for yourself such a set of exercises in which the main load would fall on the abdominal muscles and thighs, because after pregnancy, it is in these areas that excess fat accumulates.

Exercise 6 months after the birth of a child

By this time, your body will come back to normal, now it is quite ready for the loads that you habitually gave him before pregnancy.

And even 6 months after giving birth, your baby will grow up much more, it will become more independent, so you can sometimes leave it with your grandmother or husband and go to a fitness club or swimming pool to completely restore your body.By the way, you can go to the pool with a baby.

Mother forumka Svetlana says:“My birth was excellent, there were not even tears, so almost on the third day after discharge, I decided to resume my traditional homework: press, stretching, leg outs. Oh, how hard it was, I did half the strength of what I usually did, I was terribly tired, my stomach began to hurt, postpartum discharge increased. Then I decided to postpone my studies. After three weeks I tried again, it was much easier. My baby is already half a year old, I continue training, now I signed up for a special course on restoring a figure after giving birth to a fitness club, next week I will start going, I think I will soon become satisfied with my form. ”

See also:How to increase lactation: massage and proper nutrition of mother

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Basic principles of sports during breastfeeding

In order for a sport when breastfeeding to be a joy, not a detriment, it is necessary to adhere to simplerecommendations:

  • It is not necessary to burden the body too much, after a workout you should not feel exhausted, a feeling of mild fatigue will be enough;
  • It is necessary to avoid exercises that give a strong load on the muscles of the chest: push-ups, for example;
  • it is necessary to start playing sports during lactation gradually, complicating the complex of exercises every day;
  • feeding sports should be aimed not only at strengthening the muscles, but also at the general relaxation of the body;
  • After playing sports, it is important for the mother to replenish the body fluids; you can drink tea, compote, or water.

What sports are suitable for nursing mothers?

Walking.This sport does not require any financial costs and additional free time. You can perfectly engage in this sport, walking along the street with a stroller. Walking is very good for the heart, it helps speed up the metabolism, which contributes to weight loss.

Swimming.Swimming is very useful, as almost all muscle groups come into motion during swimming, but the load on the joints and the spine remains minimal. Swimming helps to tone up the skin and muscles, promotes the breakdown of fat cells.

Yoga.This sport is great for nursing mothers, because during yoga all exercises will be performed slowly and smoothly.Yoga tones the muscles, promotes relaxation and the establishment of complete harmony in the body.

Aerobics.Aerobic exercises are suitable for active women who love to dance to the incendiary music from the heart.

You can also develop your own gymnastic complexes using a hoop for the waist and fitball.

Read also:Fitness news for active moms

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Mom forumchanka with a nicknamePolinkaZima shared her story:“Two weeks after giving birth, the stitches were removed, after that I immediately began to pump the press every day, at least a little, so that the abdominal muscles would quickly fall into place. About a month after giving birth, I started doing regular exercises with my husband in the mornings, with emphasis on the press. Frankly, the result of these classes is, my stomach is now no different from prenatal. Of course, it’s not just physical education, but also that after giving birth I began to weigh 3 kg less than before pregnancy. Now I also keep that weight. Now, after birth, 4 months have passed, I dream to go to the pool - this is my favorite sport, to make the dream a reality it remains to go to do a fluorography and to the gynecologist to get the necessary certificates to visit the pool. ”

See also:Stretch marks on the chest: how to avoid them

What sports are contraindicated during lactation?

Athletics.Do you like morning jogging? While breastfeeding your baby, you will have to give up this activity, since the mammary glands undergo strong fluctuations during the run, which can cause injury.

Power sport.Lifting a barbell, heavy dumbbells, wrestling can reduce lactation, since these types of physical activity require strong energy costs.

Sport is an integral part of the life of every healthy person, so a nursing mother should not deny herself moderate physical exertion, which will not only help to correct the figure, but also improve mood.

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  • Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother

    Sport and breastfeeding: what to choose a young mother