By Jasna Cameron

However natural breastfeeding is, it may not come easy for some moms - many of us have to put in a lot of effort to increase our milk supply. So it is no wonder that we were very wary of anything that may compromise that precious nectar, including exercise.

Exercise is a form of stress release and an essential anchor for health in general. Some of my best friends are mothers and fitness fanatics ranging from avid cyclists and marathon die-hards to Ironman triathletes and Pilates instructors. So can this fitness passion fit in with the daily duties of a new breastfeeding mama, and how?

Is it ok to exercise while breastfeeding?

Common sense dictates that exercise is good for us and should be pursued at any age and phase of our lives. It is good for our mental and physical health. This goes for breastfeeding mammas too.

Recent research has confirmed that light to moderate physical activity type of exercise can benefit both you and your baby. Exercise will help you achieve overall fitness, enabling you to better care for your baby. It is also a great way to reduce stress and enhance your emotional wellbeing. Never forget that your physical and emotional well-being is linked to your baby's well-being.

Does exercise impact my milk production?

No scientific evidence supports the myth that exercise negatively impacts your milk supply. However, you should avoid strenuous activity if you develop an infection such as mastitis from a clogged milk duct. This is because the increased heart rate and blood flow will speed up the rate at which the infection spreads around your body.

Does exercise change the taste of my milk?

Some old wives’ tales caution against excessive exercise because it makes your milk sour so babies won't want to feed. Although it sounds far-fetched, there may be some truth to this belief.

After a high-intensity workout, there is a build-up of lactic acid, which may slightly alter the flavor of your milk. As a result, the flavor may change from a sweet milk taste to a somewhat bitter taste.

Research indicates that these levels remain elevated for only up to 90 minutes after the exhaustive exercise, after which the flavor returns to normal. Therefore, you may wait about 90 minutes after your exercise routine to breastfeed your baby.

Does my exercise affect the quality of my breast milk?

There appears to be no significant impact on the quality of breast milk produced during or after exercise. According to some studies, the slight increase in lactic acid levels may induce changes in the production of the immune cells but only for the first few minutes after exercising at 100% intensity. Therefore, if you follow a moderate exercise routine, the consistency of your milk will not suffer.

However, intense exercise may affect your hydration levels, which is essential to your milk production, warns the American College of Obstetricians and Gynecologists experts. We all know that intense workouts result in sweating, so ensure you are sufficiently hydrated. Drink water before and immediately after your session.

The sweat effect

Although sweating indicates that you've had a good workout, it also has an undesirable side effect if breastfeeding. It can change the taste of your breast milk because your nipples may be salty from the sweat. In addition, some babies may be very fussy eaters, which could bother them. Take some time after your workout to shower or wipe away the sweat from your breast so that picky eaters’ taste buds don't get offended.

How should I go about exercising and breastfeeding?

1. Breastfeed just before your workout.

2. If you breastfeed straight after your workout, express some milk from each breast before you breastfeed and throw it away.

3. If you are already expressing and using a breast pump, give your baby a bottle of the milk you had already collected and stored.

Conclusion

The benefits of exercise are many, and you shouldn't let unfounded worries deter you from pursuing a healthy lifestyle. You can modify your exercise routine to ensure that your milk supply is not affected if you are actively breastfeeding.