Running while breastfeeding and what you need to know about running with a lot of weight?

During pregnancy, a woman gains a lot of weight, and after childbirth only part of the excess weight is lost. To restore your figure, the best solution is to eat right and exercise. One of the most popular activities is running. Its benefits for health, weight loss and maintaining good physical shape have long been proven.

Running improves mood and endurance of the body, restores and supports the immune system, helps cope with stress and mental stress, reduces weight and tones, and has a positive effect on the heart and blood vessels.

But running is a high-intensity sport, which can negatively affect lactation. In this article we will find out whether it is possible to run while breastfeeding. And we will consider when it is safe to start classes.

Is running for everyone?

There is a special group of people whose health condition does not always allow them to actively train and run; moreover, for some of them, running may be harmful.

In this article we will consider the following categories:

• young mothers, women who are breastfeeding;
• people with degree II obesity (exceeding normal body weight by more than 20 kg)

Weight and pregnancy

Pregnancy is a joyful and exciting period in a woman’s life. It often happens that eating plenty of food (in accordance with the generally accepted rule of “eating for two”), limiting physical activity, and hormonal changes contribute to a woman gaining too much excess weight during pregnancy. After the birth of a child, part of this weight goes away, the remaining part serves as a reserve necessary to maintain lactation and fully feed the baby.

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  Running after childbirth: when can you start running?

Different sports during lactation

Sports such as aerobics and step are based on “impact” exercises; they have a lot of jumps. This can cause your body to experience a lot of energy loss and excessive breast sway. During this period, it is better to give preference to sports with moderate loads.

Let's consider some areas of sports that are optimal for a nursing mother:

• Fitness is aimed at strengthening the general condition of the body as a whole. It is based on general developmental exercises aimed at developing strength, endurance, and good coordination of movements;
• Running can burn 500 kcal in 30 minutes. Daily jogging will improve your mood, relieve postpartum depression, normalize sleep and strengthen all the muscles of the body;
• Swimming is much more effective than fitness. Water aerobics during breastfeeding will strengthen your back muscles during the postpartum period, lift your mood, improve your immunity, and it’s much easier to do exercises in water. Water pressure will significantly improve blood circulation within your body;
• Pilates has a positive effect on the restoration of the abdominal muscles of a nursing mother. Strengthens the spine and perfectly trains the pelvic muscles. Classes are based on the smoothness of movements and the technique of their implementation;
• Yoga during breastfeeding will normalize your emotional state and have a positive effect on your sleep. Special exercises will strengthen the muscles of the spine, tighten the muscles of the chest and hips.

It is better to exercise 3 times a week for 30-50 minutes.

Let's recap: So, when can you exercise after giving birth? Optimally after 6 months. If you choose soft sports such as Pilates, swimming or yoga, you can go to classes 2 months after giving birth.

What sport do you plan to play? From what age is the baby? Please share in the comments.

It is common for a woman to gain weight during pregnancy. After giving birth, she dreams of saying goodbye to him. That's why she can't wait to start running soon. Doctors warn the young mother. After childbirth, a certain amount of time must pass, and the body must recover. After this, you can start light evening jogging, gradually increasing the load. A woman should refrain from running for about 2 months. And if she is breastfeeding, then you should wait until the end of feeding. For now, you can engage in more gentle sports: take guitar lessons, embroider, or take up belly dancing.

Features of training during feeding

Wanting to get their figure back as quickly as possible, many mothers ask questions: how long after the birth of the baby can they start training? What types of training are not contraindicated during lactation? Most experts agree: it is possible, and even necessary, to exercise while breastfeeding. It is important to adhere to the following rules:

• before starting any training, you must consult your gynecologist;
• The best time for physical activity is immediately after feeding the baby. In this case, the content of lactic acid formed during physical activity will decrease by the next feeding and will not cause the baby to refuse the breast;
• any load should be moderate, it is better to start small: a minimum of weights when performing strength exercises, a slow pace when doing cardio training. The maximum load should fall on the abdominal muscles (if there are no contraindications), but you should try to load the chest muscles minimally;
• to perform exercises that involve active shaking of the body (jumping, running, dancing), you need to choose the right underwear, for example, sports bras with the maximum degree of support, this will help protect the delicate skin of the chest from tears and stretch marks;
• It is necessary to maintain the correct drinking regime, replenish the moisture content in the body, the amount of breast milk produced directly depends on this.

The following types of fitness training are considered the most suitable and gentle in the first months after childbirth

• Walking: regular walks with your baby in the fresh air will not only have a beneficial effect on the respiratory system, but will also help strengthen the muscles of the legs and core, and also burn some calories;
• Swimming: an excellent way to relieve the spine, which is so loaded during pregnancy and subsequent motion sickness of the child, to tone the condition of the skin and muscles;
• Yoga, Pilates: slow static exercises will help to evenly load and work all the muscles of the body, stretch them and relieve excessive tension. In addition, harmonious and peaceful activities serve as an excellent cure for postpartum stress;
• Home workouts. Currently, there are a lot of wonderful videos for young mothers, in which exercises are selected taking into account all the nuances: postpartum condition, diastasis, lactation. Some video lessons are devoted to paired activities with the baby - thus, the mother can work on her body, introducing her child to movement, developing his vestibular and motor apparatus.

Possible difficulties while running

Women who return to active training after childbirth are often unprepared for the new challenges that may await them.

Let's discuss them briefly.

Involuntary urination

The most unpleasant and unexpected symptom is urination during physical activity, which is difficult to control. It doesn’t matter here whether you practice running after a cesarean section or a natural birth. The reason lies in the weakness of the pelvic floor muscles.

As we have already said, they weaken after the heavy load of the heavy uterus during pregnancy. These muscles hold our sphincters. To prevent involuntary urination, it is important to exercise your pelvic floor muscles.

Strengthening the pelvic floor muscles

For this purpose there are Kegel exercises:

• Retract and hold your pelvic floor muscles for 5 seconds without holding your breath. To do this, you can count out loud;
• Then relax your muscles for 5 seconds;
• Repeat the complex 10 times in one approach. Complete 3 sets per day in total.

Chest pain

Breast pain may be associated with a poorly fitting bra that does not hold the glands in a stable position. The ligamentous apparatus is overloaded and discomfort occurs.

In addition, pain may be associated with lactostasis. Inspect your breasts daily, feeling for lumps or hot spots. This will help you see a doctor or take action in time.

Lower back and joint pain

Do you remember that we already told you that pregnancy leads to osteoporosis of bones and relaxation of ligaments due to relaxin?

This effect can make exercising during the postpartum period much more difficult. It is important to perform general physical training, stretching, strengthen the ligamentous apparatus, consume enough calcium and give the body light loads.

Otherwise, you can “earn” yourself osteoarthritis, which is an irreversible process.

Is it possible to run while breastfeeding?

Many women want to regain their “pre-pregnancy” figure as soon as possible after giving birth, so they often ask: is it possible for a nursing mother to run? Since running is a high-intensity type of training , the load on the body during jogging will be very significant, which can have a bad effect on the quality and quantity of breast milk and on the process of recovery of the body after running.

It is important

Therefore, doctors recommend starting morning jogging no earlier than 6-8 months after giving birth.

When should classes start?

Before starting exercise, a woman in labor should consult her doctor. This is especially true for women who gave birth to a baby by cesarean section. The doctor will confirm that the tears or incisions are sufficiently healed and will no longer disperse under the influence of physical activity. It is strictly forbidden to train with unremoved or unhealed surgical sutures.

• The simplest postpartum gymnastics, for example the Kegel complex, can be started in the first days after childbirth.
• Exercises to strengthen muscles and burn extra calories can be done about two months after giving birth, if there are no complications during the process. During this time, the muscles of the uterus and peritoneum will return to normal and exercise will not cause harm to internal organs. Until the birth belt heals, it is better not to load the abdominal muscles, as this can only worsen the situation.
• After a caesarean section, you can play sports no earlier than four months after the operation.

A nursing mother should constantly monitor her condition, not overwork, and not exercise beyond her strength and capabilities. If the body has not fully recovered after childbirth, the hemoglobin level is below normal, the woman becomes very tired or periodically feels dizzy, then it is better to postpone the classes to a later period.

So 9 months of pregnancy are left behind. A well-fed baby is fed and snores peacefully in his crib. You have a free minute and, standing in front of the mirror, you carefully examine your reflection. The lack of a waist and a sagging belly are not at all pleasing to the eye, and the weight gained makes your mood completely drop. What to do?

Diets for weight loss are not for the first 6 months after childbirth, but what can be said about sports while breastfeeding, will physical training affect the quality of milk? We'll talk about this today.

Running while breastfeeding

It is recommended to consider the following rules when starting jogging:

1. measure your weight, if it exceeds the norm too much (more than 15 kg), it makes sense to start with more gentle exercise (long walks, Nordic walking), and also adjust the daily caloric content of your diet, since with a large weight there is a high risk of injuring joints, causing harm to your cardiovascular system;
2. The best time for jogging is in the morning, before breakfast, but after feeding the baby;
3. It is necessary to use special supportive underwear to reduce chest fluctuations when jogging.

Obesity: how to train

Obesity is considered the scourge of our time: a sedentary lifestyle , automation of most processes, and easy availability of high-calorie foods have led to the fact that a significant part of the adult population is overweight. Excess kilograms not only spoil the appearance, but also have an extremely detrimental effect on health: the heart, blood vessels, and liver suffer, there is a predisposition to diabetes, it is difficult for a person to move due to shortness of breath and stiffness of movement, depression and neuroses appear.

If you have a high degree of obesity (40 kg or more than normal), it is recommended to start training
under the supervision of specialists : these can be complexes of therapeutic exercises, breathing exercises (bodyflex or oxysize), morning walking on an empty stomach with a gradual increase in load, special exercises in the pool, yoga classes or Pilates. In other words, it is forbidden to put a strong load on the joints and spine. The main goal at the initial stage should be gradual weight loss, which is why a balanced diet with a slight calorie deficit in combination with dosed physical activity is the basis that you should pay attention to. After some of the excess weight has been lost and the muscles have become stronger, it will be possible to move on to more complex loads: strength training on machines, cycling, skating or skiing.

Will sports activities affect the quality of breast milk?

1. Studies have been conducted that have shown that exercise does not affect the production process, quality and volume of breast milk. What breast milk production depends on is the number of times the baby is latched to the breast. Read the article on this topic: Feeding on demand >>>;
2. The level of prolactin and the content of potassium, phosphorus and other useful substances in the milk of women involved in sports are no different in terms of indicators from nursing mothers who do not introduce additional physical activity into their lives.

There is an opinion that lactic acid secreted by the body during sports training penetrates into milk and affects its taste, to the point that the baby becomes unpleasant in its taste, and he may refuse to breastfeed altogether.

During intense physical activity, lactic acid can enter a woman’s breast milk, but in small quantities; it does not affect the taste of the milk in any way; moreover, lactic acid is very quickly eliminated from the body.

Analyzing the literature on breastfeeding, I can say for sure that sports during lactation cannot negatively affect the quality of breast milk, and a newborn’s refusal to breastfeed will not be associated with your training.

Is it possible to run while overweight?

Since excess weight puts a lot of stress on the joints, knees, and spine, doctors prohibit the use of shock loads in order to lose weight. This is why running if you are obese can be harmful.

However, for those who, despite all the prohibitions, want to start running with their heavy weight, the following recommendations can be given:

1. Limit caloric intake , in your case nutrition is the basis for successful weight loss;
2. To train your heart and joints, start walking daily, gradually increasing the pace of your step and the duration of the session. The minimum time for such training is 1 hour;
3. After a few months (and perhaps a dozen kilograms lost), you can replace walking with light, even jogging; if running is hard at first, you can alternate: 1 minute of running - 3 minutes of walking. Be sure to monitor your health.

Thus, it is very important to prepare your body for jogging in order to get only the benefits from this wonderful sport.

Pros and cons of running

The benefits of exercise are reflected in your appearance and mood. It has been proven that during muscle training, the production of endorphins, which are responsible for a positive attitude, increases. Running is recommended for women who are depressed.

Benefit:

• muscle tone;
• weight loss;
• elimination of edema;
• improved blood circulation;
• activation of metabolism;
• healthy sleep;
• prevention of atherosclerosis;
• improving mood;
• treatment of depressive disorders.

A woman should not perceive running as a means to lose weight. It has been proven that to burn fat you need to move quickly, at least 1 hour. Only after this time do calories begin to burn. A woman should spend no more than 20 minutes running per day, preferably in combination with exercises.

Harm:

• load on the spine (which is already weakened after pregnancy);
• joint injuries;
• exhaustion, decreased lactation (with incorrect load dosage);
• provoking bleeding;
• risk of seams coming apart.

If while running a woman's pulse is above 110 beats per minute, the body weakens, energy does not come in, but is spent. Side effects are less likely to occur with light jogging.

Indications:

1. impaired metabolism;
2. depressive states;
3. constipation;
4. swelling;
5. acne;
6. muscle weakness.

While running, a woman sweats and loses moisture. Together with water, toxins are removed from the body, which prevent foods from being absorbed correctly. After 2-3 weeks of regular training, the metabolism is normalized, the complexion improves, acne recedes, and swelling goes away. While running, you need to drink clean water. If the goal is weight loss, running is ineffective without proper nutrition.

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From what time after giving birth can you exercise?

The first weeks at home are always difficult - new worries and responsibilities put a strain on family life, and it wouldn’t hurt for you to regain your strength. Your desire to regain your previous figure is quite understandable, but you shouldn’t rush into it, let this period be spent getting used to your new life.

With the question: “When can a nursing mother play sports after giving birth?” Elena, my regular participant in courses and seminars, approached me.

The rules are quite simple:

• If the birth was natural and without any complications, the recovery period will last for 6 weeks;
• If the baby was born as a result of cesarean section, then for 2 months, playing sports will be contraindicated.

For information about recovery in the first months after childbirth, see the free nutrition chart for a nursing mother. In it you will receive an action plan for the first 1.5 months after childbirth. You can get the table at this link Nutrition table for a nursing mother >>>

When the question “can a nursing mother play sports or not?” asked by a mother with a child who is more than 6 months old, here the answer is standard - you can already.

It is better not to rush with a child younger than this age. Especially if the sport is active and requires a lot of energy.