Sport and breastfeeding: what you need to know before getting back into it (or starting again)

The baby is finally here, oh joy! And so is the postpartum body. Much less joy. Flabby belly, dead abs, uterus and perineum now subject to the merciless force of gravity… In short, it's no surprise that most women long to get their "pre-pregnancy" bodies back as quickly as possible to feel comfortable in their jeans again. While exercise is generally a good idea, it shouldn't be done just any time or any way after giving birth. Pregnancy and childbirth can be likened to a marathon followed by a final sprint. What we want to know is: when can we start exercising again? Which sports can we do, alone or with the baby? Are exercise and breastfeeding compatible? Let's take a look.

Before we get into the details, what we really want to tell you is that every decision you make for your body will be the right one. There's no ideal body to achieve after giving birth, except the ability to love yourself as you are. Every metabolism is different, every birth is different, so do what feels best for you. And remember: you just created a human being, with the sheer strength of your own body. If you still had any doubts, know that you are a warrior , a wonder woman , and you can be proud of yourself. Your body deserves all your respect and kindness. Be patient; you don't recover from childbirth in 10 days, or even 100 for that matter.

When can I resume exercising after giving birth? 

Once you've received the go-ahead from your gynecologist, it's essential, even imperative, that your perineal and abdominal rehabilitation be completed before resuming sports training—no self-diagnosis on this!—otherwise, you risk injury and making things worse. Your first strength training sessions will therefore be with your physiotherapist. And believe us, it's a workout! Perineal physiotherapy involves a series of exercises designed to strengthen the abdominal muscles and the perineum (primarily hypopressive exercises), two areas particularly stressed during pregnancy. These exercises can also take a surprising and fun turn with the use of a vaginal probe that works by electrostimulation. To put it simply, you're playing Super Mario, and your goal is to catch little mushrooms/butterflies/fish (depending on your physiotherapist's preference) to score as many points as possible and advance to the next level. And to make your character jump... all you have to do is contract your pelvic floor muscles rhythmically. Yes, progress never stops... we never would have bet that one day we'd have to play video games with our vaginas to get back in shape after giving birth. Advice from an overwhelmed mom who's been there: don't postpone your medical appointments, don't forget yourself in the adventure of motherhood, take care of yourself so you can take the best possible care of your baby. A exhausted mom at her wit's end won't make anyone's life easier.

In practice, a follow-up gynecological appointment should be scheduled four weeks after giving birth. If everything is okay, you can then begin your physiotherapy sessions and subsequently resume regular exercise, taking into account your pre-pregnancy fitness level and the type of delivery you experienced. Recovery from a vaginal birth differs from that of a cesarean section, for example. Therefore, carefully follow the advice of your medical professionals.

P.S.: If you're so inclined, remember that sexual activity definitely qualifies as exercise. But be mindful of the postpartum period we discuss in this article.

Can sport interfere with breastfeeding? 

Contrary to popular belief, exercise is encouraged during breastfeeding, but under certain conditions, of course. Yes, there's always a "but," as you might have guessed. 

By resuming physical activity, most women gain self-confidence and improve their physical and psychological well-being. They enhance their posture, lung and cardiovascular endurance, and become more energetic, relaxed, positive, and less stressed by their daily life as new mothers. Exercise also provides an opportunity to unwind, get out of the house, and clear their minds. A win-win situation for everyone!   

Rest assured, regular and moderate exercise does not affect the quantity or quality of the milk produced by the mother, nor the baby's growth, but don't forget to stay well hydrated. This is absolutely essential.  Since breast milk is 87% water, the term "moderate" is still important because, immediately after strenuous physical activity, it has been observed* that the lactic acid in breast milk increases significantly (only during the first feeding after the workout), which some babies find unpleasant. We said some, not all. So there's nothing to worry about. Aside from this observation, we can say that exercise is perfectly compatible with breastfeeding.

What sports should I practice? 

Good news (or no excuse, depending on your perspective): most physical activities are perfectly compatible with breastfeeding. Gentle exercise allows new mothers to reconnect with their bodies and regain muscle tone, especially in the back, an area heavily used during pregnancy. It also helps improve posture since, logically, the presence of a large belly in recent months has somewhat disrupted your center of gravity…

Despite all this good news and good reasons to get back into exercise, your workout routine needs to be adapted. Your body has changed, so you need to take it slowly. It's advisable to avoid high-impact sports like running, tennis, boxing, or horseback riding for at least the first three months after giving birth. You should also limit excessive bending movements and lifting heavy weights, which could weaken the pelvic floor. So, forget about the gym and HIIT classes and all their variations. Recommended sports activities include Pilates, swimming, cycling, water aerobics, walking, and yoga. The latter two can even be done with your baby in a carrier or comfortably seated on a baby lounger or mat right next to you.

Personally, our favorite postpartum activity was going for walks in the woods, starting in the first few days after the baby's birth (unless medically advised otherwise, of course), and allowing ourselves to let loose and have a good scream to release stress, fatigue, and anxiety, and return home with a clear mind. Trust us, you'll instantly feel lighter, you super CRAZY woMum! 

And to be able to breastfeed easily before and after your workout, nothing beats a comfortable and stylish t-shirt or top from MILK AWAY.

Shop the Who run the world t-shirt

Shop the In Mum we trust tank top

#milkawayapparel #inmumwetrust #breasfeeding #breastfeedingmom #breastfeedingjourney 

*Infant acceptance of breastmilk after maternal exercise, KS Wright et al, Pediatrics 2002; 109(4): 585-89.