Sport and breastfeeding: what you need to know before
(re)starting
LChild is finally here, oh joy! And so is the postpartum body. Much less joyful. Flabby belly, dead abs, uterus and perineum now subject to l'the merciless force of gravity ... In short, it's no surprise to hear that the majority of women aspire to get back to their "before" bodies as quickly as possible, to feel good in their jeans again. While sport is always a good idea in general, it's not something you can do at any time or in any way after childbirth. Pregnancy and the childbirth can s'be likened to a marathon followed by a final sprint. What l'we want to know is, when can you start doing sport again? What sports can you do, alone or with your baby? Are sport and breastfeeding compatible? We take stock.
Before we get into the nitty-gritty, what we really want to say is that whatever decisions you make about your body are the right ones. There is no physical ideal to achieve after giving birth except to love yourself as you are. Every metabolism is different, every birth is different, so do what feels right for you. And remember: you have just created a human being, with the sole force of your organs. If you still have doubts, know that you are a warrior, a wonder woMum and that 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 in 100 for that matter.
When to start exercising again after giving birth?
Once the gynaecologist has given the go-ahead. It is, in fact, necessary and even imperative that perineal and abdominal re-education be completed before resuming l'sports training - no self-diagnosis on this point! - Otherwise, you risk injuring yourself and doing worse rather than better. Your first bodybuilding sessions are therefore spent with your physio. And believe us, it's great fun! Perineal kinetics consists of a series of muscular exercises designed to strengthen the abdominal muscles and the perineum (mainly hypopressives), two areas that are particularly in demand during pregnancy. These exercises can also take a surprisingly playful turn with l the use of a vaginal probe that works by electrostimulation. To put it simply, you're playing Super Mario and your aim is to catch little mushrooms/butterflies/fish (depending on your physiotherapist's taste) to score as many points as possible and move up to the next level. And to make your character jump ... all you have to do is contract your perineum in rhythm and cadence. Yes, progress goes on ... we'd never have bet that one day we'd have to play video games with our vagina to get back into shape after the childbirth. Here's some advice from a busy mom who's been there: don't put off your medical appointments, don't forget yourself in l'the adventure of motherhood, take care of yourself so you can take the best possible care of your baby. A knocked-out mom at the end of her rope won't make life any easier for anyone.
In practice, a check-up gynaecological appointment should be made 4 weeks after the childbirth. If everything is ok, you can then start your physiotherapy sessions, and then get back into regular exercise, taking into account your pre-pregnancy level and the l'delivery you've experienced. You don't recover at the same speed from a vaginal delivery or a Caesarean section, for example. So be sure to take medical advice into account.
PS: If you feel like it, don't forget that bouncing is a good way to work out. But beware of the return of the nappy, which we talk about in this article.
Can sport interfere with breastfeeding? l
Contrary to popular belief, sport is encouraged during breastfeeding, but only under certain conditions, of course. Yes, there's always a but, as you may have guessed.
By taking up sport again, most women gain in self-confidence and physical and psychological well-being. They improve their posture, their pulmonary and cardiovascular resistance, they are more energetic, more relaxed, more positive and less stressed by their daily lives as new mothers. Sports sessions are also a great way to take a breather, get out of the house and s'air l'spirit. It's a win-win situation!
Rest assured, regular, moderate exercise in no way alters the quantity or quality of the milk produced by the mother, nor the growth of l. But don't forget to stay well hydrated. This is a sine qua none condition as breast milk is 87% water. The term "moderate" is important, however, as it has been found* that just after intense sporting activity, l'lactic acid levels in the milk rise sharply (only during the first feed after the session), which is not to the liking of some babies. We did say some, not all. Nothing to be alarmed about. Apart from that, sport is totally compatible with breastfeeding.
What sports to play?
The good news (or no excuse, depending on the situation) is that most physical activities are perfectly compatible with breastfeeding. Gentle physical activity allows new mothers to reclaim their bodies and tone up, especially their backs - an area that's put under a lot of strain during pregnancy - as well as improving their posture, since, quite logically, the presence of an ogre's belly over the last few months has somewhat disturbed your center of gravity...
Despite all this good news and good reasons to get back into it, you need to adapt your sporting activities. Your body has changed, so you need to take it slowly. Avoid high-impact sports such as running, tennis, boxing or l'horseback riding, for at least the first three months following the childbirth. You should also limit excessive bending movements and the carrying of heavy weights, which could weaken the perineum. So forget the weight room, HIIT classes and all their variations. Recommended sports activities include Pilates, swimming, cycling, l'aquagym, walking and yoga. The latter two can even be practised with baby in a sling or comfortably installed on a deckchair or mat right next to you.
Personally, our favorite post-partum activity was to go for a walk in the woods, right from the first days of the newborn's life (unless otherwise advised by a doctor, of course) and s'allow yourself to let go for a while and have a good howl to get rid of stress, fatigue and anxieties, and return l'mind freed. Believe us, you'll feel instantly lighter, super CRAZY woMum that you are!
And for easy breastfeeding before and after your workout, there's nothing better than a stylish and comfortable t-shirt or top from MILK AWAY.
Shopper l et-shirt Who run the world
Shopper l edébardeur In Mum we trust
#milkawayapparel #inmumwetrust #breasfeeding #breastfeedingmom #breastfeedingjourney
*Child acceptance of breastmilk after maternal exercise, KS Wright et al, Pediatrics 2002; 109(4): 585-89.
