Can I exercise while breastfeeding?

After the birth of the baby, many women who have returned home from the hospital face the problem of overweight. The wardrobe is full of different things, but to put on your favorite dresses and blouses, in which the newly-made mothers easily fit in before the pregnancy, alas, does not work! Even hours of grueling workouts and classes in the gym held before pregnancy will still not change the fact that the woman gained extra calories. You can’t escape from fate, but the main thing is to keep calm in this matter! Thanks to intensive sports activities, women in labor can significantly improve the result and lose weight. The main thing - to set a goal and start training on time!

What kind of sports should do women after childbirth? And what better to refuse? What physical exercises will benefit a woman with HB and not harm a newborn baby? It is necessary to understand this issue in more detail.

Doctors in one voice claim that sports activities are very useful for nursing mothers in the postpartum period. But in order not to harm either themselves or the child, women need to be more attentive to all the rules regarding physical exertion and exercise. During and after workouts, it is important for young moms to monitor their health. If you feel worse from exercise, then it is better to stop exercising and consult with a specialist in this field.

Recommended rules for sports during the period of GW

Positive attitude
It is better to go in for sports, when the nursing mom feels a surge of strength and a positive mood. It is not recommended to force your body to do physical exercises, especially if a nursing mother feels fatigued. An exception may be the case if playing a sport elevates a woman's mood.

When to start classes
To stop being jealous of thinner girlfriends, who gave birth to a woman should tune in to a positive result, and then break into sports.However, for each woman, the period for starting classes can be different, it all depends on the complexity of the postpartum period and the state of health of the mother.

Some doctors advise to strengthen the abdominal muscles in the first days after the birth of the baby. Easy gymnastics will help a woman in labor to get stronger quickly and bring her muscles to tone.

Important! Exercise in gymnastics after childbirth is recommended only to those mothers who gave birth naturally and did not receive any health complications. If a woman had problems with tears, bleeding or giving birth, a cesarean section was done, in this case it is better to postpone playing sports until the body is completely restored.

You can start the basic gymnastic exercises in the form of squats, bends, turns of the body and wave of the hand, two weeks after the birth of the baby. If there are no contraindications from doctors. However, you must first wait for the blood to stop flowing from the vagina.

Those who have already started to do exercises for the abdominal muscles from the first days, you can complicate training a little, and also begin to train the pectoral muscles.Again, the exception is women who had health problems during childbirth. Newly mothers who have had tears or surgery for having a baby should contact a gynecologist for advice. An experienced doctor will give useful advice on sports activities for women who are recovering heavily in the postpartum period.

How long should the classes last?
It is enough to do physical activities three times a week for half an hour a day. Then young moms can feel a positive result.

The best time for sports
Training is recommended before breakfast. It is best if nursing moms do the exercises after they feed their baby. An interesting fact is that, thanks to the production of breast milk, up to 500 calories per day are burned in a woman’s body.

How to do sports with HB
Start training better gradually. After some time, a nursing mommy can increase the number of repetitions daily, but not much to overdo it.

Strong and too tedious physical exertion can cause suffocation of the quality of breast milk in the mother's body.The fact is that a woman's body can produce lactic acid, which will give the milk a sour taste. Also, due to an overabundance of exercise and overwork in mummies, milk flow to the breast may decrease.

Sports equipment
It is not recommended to use heavy devices for playing sports, like weights, dumbbells and exercise machines, women in labor. Excessive physical activity after the birth of the crumbs will not bring anything good for the mother. Exercises should be light, without strong physical exertion. Otherwise, after heavy exercises in the mother’s breast, there may be less milk to feed the baby. For training it is better to use a hoop, fitball, jump rope. For example, using a hoop, you can make the waistline more slender.

If the amount of breast milk has decreased
A decrease in breast milk in a nursing mother during exercise may indicate that she is losing a lot of water. Fluid is eliminated from the body along with sweat secretions during sports activities. To prevent this, a nursing woman needs to drink more water and replenish body reserves.You can drink during and after workouts, it will make you feel better. It is recommended to drink clean water without gas.

Recommended sports for HB

It is useful for nursing women to go in for sports, but there are such varieties that are not recommended for women in labor. In this matter, it is naturally better to consult a doctor, but there are some universal sports that moms do not harm.

Positively on the work of the body of women in the postpartum period affect:

• swimming;
• walking;
• complex of simple gymnastic exercises;
• skiing and ice skating;
• sports games (volleyball, badminton, table tennis);
• cycling and rollerblading;
• Pilates.

These types of workouts will help nursing moms to tone muscles, remove cellulite, strengthen the spine, help improve the overall well-being of the woman. Thanks to these simple exercises and workouts, a nursing woman can keep herself in good shape. Moreover, such training does not harm the well-being of the mother.

At the same time, experts do not recommend women in the postpartum period to run,to go to the gym for training on simulators, to engage in any strength sports. All these types of sports can not only reduce lactation in nursing moms, but also harm their health. For example, a large load on the press can cause bleeding of the uterus, in addition, under heavy load, a woman can get injured breasts.

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