There is This Thing Called "Exercise"...Breastfeeding and Exercise!



Breastfeeding while hiking (aka "exercising") in the USA when my now nine year old was only a wee thing!



 

Now to the present...








Today I did this thing called "exercise".  I hate exercising.  Well that's not entirely true. I like being active (sometimes) and occasionally I run or walk or do a few squats. Then I don't walk for about three days because my muscles are as tight as rubber bands...and then the cycle starts again!

Before Kids (BK) I used to go to aerobics class. Remember this time in your life? When you could not only get to an organised class on time but you actually remembered your water bottle and found matching shoes. Oh yes, AND you shaved your legs before as well! Wow, those were the days. Now my exercise looks likes this...

1. Last minute rush to get my shoes, find my sports bra, cover my 3 day prickle legs and get the baby in some pants so he won't freeze (or burn depending on the time of year) in his pram.

2. Decide... "How much energy do I have today? Did I actually sleep enough last night to go for a walk and be apart of society? Can I manage a short run? Will I actually survive an outing this morning? Will I fall asleep at the wheel on the way there?!"

3. Breastfeed my baby BEFORE tight uncomfortable sports bra goes on or I will be cutting of my circulation later while trying to feed him on the sidewalk.

4. Assess my babies' happiness levels..."will he be happy for the whole thirty minutes? Will he need a snack? Will he need one or two extra nappies? Will he get bored? Do I have any toys for him? Where is his sippy cup?"

5. After we arrive at said walking location and I finally have the pram out of the car and baby strapped in, he cries. He is hungry of course and knows I am just on the brink of turning around and going home. He is testing me to see how far I can be pushed! Will she break??! Will she just give up and go home?!

6. Walk for thirty minutes. Until he cries to be fed again. Or cries out of boredom. Or cries because he would like to crawl around and be "unstrapped".

7. Curse myself to attempting this thing called exercise again! Why oh why do I do this to myself?!


Today I managed to actually run. Yes run. It was OK. Now I will not be able to walk again for about four days. Then I'll do something again. Maybe.  I have learned a few things though since exercising after kids (AK) as a breastfeeding mum...

1. Your baby will get to an age where you can leave them and go out by yourself for an hour to exercise! Or you might want to skip this all together and go sit at a café drinking coffee and eating a piece of cake instead.

2. Buy a TIGHT sports bra. If not you will have your nipples pointing in various directions (because once you begin breastfeeding your nipples become about one meter longer than BKs!

3. It is possible to combine exercising with your baby BUT...well just read the previous list for a few reasons why this might not be on the top of your "ways to exercise" list.

4. Do mum and baby yoga! Seriously this is such a great idea. Until your baby starts moving around. Then it's just craziness with the added stress of trying to be relaxed and in the zone while secretly keeping one eye open to make sure your baby is not electrocuting themselves while exploring the powerpoint (which happens to be the only exciting thing in the room) or pulling the hair of the woman next to you in the downward dog position.

5. Instead of going to a yoga class just get down on your floor and do some stretches with your baby or toddler. My baby (and older kids) love when I get down on the floor. They gravitate towards me and my baby crawls all over me like I am a jungle gym.  When I go out to party (ha! by party I mean go to the grocery store) and leave my baby at home my husband will often just get down on the floor with him and hang out. He is happiest when we are down on his level so you might as well combine some yoga with baby entertainment!  Of course you might find yourself in this situation (see picture) where your breast happens to fall out of your shirt and your baby will take full advantage! Here I am attempting the downward dog...                                                               

6. DITCH THE CHAIRS AND COUCH. SIT ON THE FLOOR! I know, this sounds weird and random but you would not believe how just getting down and up off the floor strengthens your core and is great for your pelvic floor. Sitting on the floor aligns your pelvic floor just as it should be to encourage core strength and is great for your posture. Try this for a week and see what happens. Just sitting on the floor stretches you and strengthens you...and your baby will love it! Be ready to get your boob out though as often it spurs on a breastfeeding session.

Some common questions I have been asked about exercise when breastfeeding...

*First and foremost the important factor is how do you feel and what is your body telling you? If you exercise and you feel exhausted, depleted and dehydrated then slow down! Drink more water, exercise less frequently or do not exercise at such a high intensity level.  If you are doing too much your body will tell you.  About six weeks after I had my youngest I started to exercise again. I was lifting weights and basically doing WAY too much. My stomach muscles felt like they were being ripped apart! So I stopped. I changed it to walking and felt much better...

1. Will my baby get extra lactic acid in my milk after I exercise?

Most studies show that there is no increase in lactic acid. In a study done by Quinn TJ & Carey GB (1999) their findings showed that there was no change in lactic acid levels in breastmilk in women whose caloric intakes were being met and moderate intensity exercise did not increase the lactic acid levels in breastmilk.

Quinn TJ, Carey GB. Does exercise intensity or diet influence lactic acid accumulation in breast milk? Med Sci Sports Exerc. 1999 Jan;31(1):105-10.

In another study the lactic acid levels did increase after exercise but there was no mention of it affecting the willingness of the babies taking the breast after.

Wallace JP, Rabin J. The concentration of lactic acid in breast milk following maximal exercise. Int J Sports Med. 1991 Jun;12(3):328-31.

2. Will my milk supply be affected if I exercise?

In short, no! Most women do not notice any changes in their milk supply after they start exercising again after birth.  In the following study, they actually found that women who exercised had a higher milk volume than those who didn't!  I would venture to say that this is because they are most likely eating healthier (maybe? I exercised last night but then I had pizza so I am not supporting my own hypothesis) and their bodies would be more efficient at everything (including milk production) after exercise. 

A study done by Lovelady CA, Lonnerdal B & Dewey KG (1990) found that, "Exercising women differed significantly from control subjects in maximum oxygen consumption, percent body fat, total energy expenditure, and energy intake. There was no difference between the groups in plasma hormones or milk energy, lipid, protein, or lactose content. Exercising subjects tended to have higher milk volume (839 vs 776 g/d) and energy output in milk (538 vs 494 kcal/d). Thus, there was no apparent adverse effect of vigorous exercise on lactation performance.”


3. Is it possible to exercise too much when breastfeeding?

This is where you must listen to your own body.  If you feel great after exercise then do it again! If you feel extremely exhausted (in a bad way not a, "wow I'm so healthy and awesome" way) then slow down.  Studies support that your milk production does not decrease, your milk composition does not change (or if there are changes it does not affect your babies willingness to breastfeed) and is healthier for the mum (of course)!


As breastfeeding mums we often do not take the time to do something for ourselves!  Bring your baby if you can so you can breastfeed them when needed, or leave them with someone when they get old enough to be without you for an hour or so.  Don't put pressure on yourself either! If you are anything like me you are tired and sleep deprived and exercise is the last thing on your mind.  Take care of yourself and don't push yourself to the brink of insanity. Listen to your body.  The time will come when you are up for some exercise...maybe. If not, just go out and get a coffee instead.  :)



For more research on exercise and breastfeeding, head over to Kelly Mom's section on this topic.  There is a long list at the bottom of this page with research on this...

Various Breastfeeding Positions. Or As I Like to Call it...

Creative Breastfeeding! 



Here I am breastfeeding in the classic, "cradle hold".

I will never forget the pain and exhaustion I felt when I had mastitis. My middle boy was born one month early and although he latched on no problem, he would tire quickly and I would be left with an extremely engorged breast.  I had never had mastitis before but I knew what I needed to do along with encouraging him to breastfeed for longer. I breastfed him in different positions to try to drain my breast as well as I could in a short period of time.  By pointing his chin towards the blocked part of my breast, I was able to better drain the area.  The classic, “cradle-hold” (which many of us breastfeeding mums use most often) just did not work for me in this situation because I needed his chin pointing towards my armpit.  By breastfeeding in different positions I was able to heal very quickly and the infection was only there for about twenty four hours.  By knowing and trying some different breastfeeding positions mums may find that breastfeeding challenges can be fixed or prevented from happening at all!

 

I have made a poster which I included at the bottom of this post which shows some of the different positions available for breastfeeding.  Some mums and babies will love a position and others will hate it! It just depends.  For instance my first two boys LOVED breastfeeding lying down. My youngest refuses to do it!  Also, some mums might find breastfeeding in the football hold awkward while others will find it easier, especially in the early months or mothers of twins.

 It's important to note that regardless of the position, babies tend to breastfeed best when their chest is against your body (so their bodies and heads are not twisted) and you bring your baby to your breast, not you leaning towards them crouched over your baby...if you do this your back will give out after awhile!

Some examples of why a mum might want to try different breastfeeding positions:

The mum with mastitis or a blocked duct- As I mentioned earlier, being able to breastfeed with your baby’s mouth pointed in different directions on your breast will speed up the draining process.  Some mums will actually get on all fours with their babies under them and breastfeed like a cow! Crazy visual picture I know, but sometimes it really works well for getting their chin in the right direction.

The baby with a tongue tie- Sometimes the classic cradle hold just does not work with a baby who has a tongue tie or a variation in the shape of their palate.  Since babies with tongue tie often have a difficult time latching because they have a hard time getting their tongues out far enough, sometimes just changing where their mouth is placed and what position their heads are in will be enough to get a good enough latch for effective milk removal and leave the mother without pain.  The picture of me doing the, “laid-back breastfeeding” position can be a great one for this scenario as it encourages the babies natural abilities and instincts to breastfeed and latch on.

Too much milk!-  As a new mum I remember sitting in the salon getting my hair done talking about my baby and his gulping and sputtering at the breast.  The woman next to me mentioned I should try to breastfeed while lying down on my back.  She said my milk would go against gravity so would not come out as forcefully.  The next time I breastfed I got into this position (it is a bit like, “laid-back breastfeeding” but even more of a lying back position). I was amazed! It worked! I subsequently had to do this for my following kids as well because I am a milk making machine! This combined with, "block feeding" got my supply under control and my babies could breastfeed without a near drowning experience!  For more information on block feeding and over supply, head over to my post about babies who Spit-up frequently.

Inverted nipples- Sometimes a mum with inverted nipples will find that her baby can latch on easier just by getting into a different position. 

Mothers who have had cesarean births- With a new scar and sometimes in lots of pain, women who breastfeed after a cesarean might not want their baby right up against their stomachs.  This is where the side lying position or football hold can be great alternatives.

The mum on the go!  This is me! As a mum to three very active boys I am always on the go. Shopping, cleaning, cooking, school pick up, visiting a breastfeeding mum etc. etc. I have to breastfeed wherever I go and often on the move.  A baby carrier is great for this. I have included two pictures on this poster of my son breastfeeding on the go in my baby carrier. He loved it so much he fell asleep, and I got all of my shopping done at the same time!

Breastfeeding through the night- Nighttime breastfeeding can be very challenging! I have experienced sleep deprivation because of it so I feel your pain if you have a frequent night owl breastfeeder.  The side lying position SAVED me from insanity with my first two boys. I could roll over, latch my baby on while lying down and go back to sleep! The best! Of course my baby number three refuses to do this...I think he is teaching me a lesson in patience!!! I feed him during the night in the, "laid back breastfeeding" position (see poster below) with pillows behind my back and head.

The baby who does not want to breastfeed- There are various reasons a mum will need to help encourage her baby to breastfeed: a nursing strike, an adopted baby, re-lactation after a temporary weaning due to illness/medications etc. and many other reasons.  By changing positions a baby might be more likely to take the breast.  My son is a great example of this. If he went on a nursing strike and I tried to get him back on with the side lying position there is NO WAY he would latch on! 

 

When in doubt always try the, “laid-back nursing” position.  This allows for the most relaxing and cozy skin-to-skin position and can be so effective in getting your baby to be interested in the breast and self-attach without needing much help at all. 

 

 

 

 

 

 *Some babies prefer a particular position (or breast) for no obvious reason. They just like it! Do what feels right for you and your baby.

 

*If you would like more information about breastfeeding or have some questions, please CONTACT ME. I am available for consultations in person if you live on the Sunshine Coast or Brisbane. I am also available via Skype if you live elsewhere.