For new moms, returning to exercise while breastfeeding can feel like navigating a minefield of advice. From conflicting social media posts to well-meaning friends, it’s easy to get overwhelmed. The truth is, staying active while breastfeeding is not only possible but it can actually benefit both you and your baby! Let’s bust some common myths and share the facts.

Myth 1: You shouldn’t exercise while breastfeeding.

Fact: Moderate exercise is safe and encouraged for breastfeeding moms. Studies show that regular workouts do not negatively affect milk volume or quality. Exercise can even help boost your energy, improve mood, and support postpartum recovery.

Myth 2: Exercise will make your milk taste bad.

Fact: Intense workouts may temporarily increase lactic acid in breast milk, but research shows this does not harm your baby. Most babies may notice a slight change in taste at first, but it usually doesn’t affect feeding. Staying hydrated and waiting 30 - 60 minutes after an intense workout can help.

Myth 3: You’ll need to pump and dump after working out.

Fact: Pumping and dumping isn’t necessary after typical exercise. Your milk is safe to feed immediately after moderate or even vigorous activity. Pumping is only needed if you’re uncomfortable with engorgement or want to store milk for later.

Myth 4: Breastfeeding moms can’t lose weight through exercise.

Fact: Combining breastfeeding with a balanced diet and regular activity can support healthy postpartum weight loss. Exercise helps you regain strength, improve endurance, and feel confident in your body again without compromising your milk supply.

Tips for Exercising While Breastfeeding

1. Listen to your body: Start slow and gradually increase intensity.

2. Stay hydrated: Breastfeeding already increases fluid needs, and workouts add to that.

3. Support your chest: A good sports bra reduces discomfort during activity. One I really enjoyed with THIS ONE from Sweat and Milk - and bonus they are made for nursing moms!

4. Time it around feeds if needed: Some moms find exercising right after a feeding is most comfortable.

Remember, every mom’s journey is unique. Whether it’s a brisk stroller walk, a Body Boost session, or yoga at home, moving your body while breastfeeding is not only safe - it’s empowering.