A wonderful way for breastfeeding mothers to get some exercise and spend quality time with their baby at the same time is to take them out for a brisk walk in a carrier or stroller, as explained by Medela. This activity can also improve a mother’s mental health, as serotonin levels in the brain are raised by walking outside on a nice day, according to Premier Health. During the breastfeeding period, swimming, squats, and plank exercises are also great options for mothers to stay active. For those who want to work on their upper body strength, lightweight dumbbells can be used for exercises like forward dumbbell raises and single-arm rows (per KeaBabies).
In addition to muscle-strengthening activities like push-ups, sit-ups, and Pilates, the American College of Obstetricians and Gynecologists recommends engaging in moderate-intensity aerobic exercises that increase your heart rate for 150 minutes per week. Breastfeeding mothers should make sure to drink lots of water and stay hydrated while they exercise so they can provide their babies with enough milk, as noted by Fitness19. You may also want to invest in a supportive sports bra to wear when exercising as your breasts may be undergoing a lot of changes following your baby’s birth.
It’s best to begin with these types of low-impact exercises during the postpartum period, but you can gradually transition into more intense exercises once your body has healed from childbirth and you get the okay from your doctor.