Becoming a new mom is a beautiful, life-changing experience. One filled with joy, adjustment, and a whole new routine. If you’re breastfeeding and eager to ease back into a fitness routine, you might also have concerns: Is it safe? Will it affect my milk supply? How do I balance workouts with nursing sessions? The good news is that with the right approach, exercise and breastfeeding can go hand-in-hand. With a few thoughtful adjustments, you can nourish your baby and take care of your own health, too. This guide will walk you through what’s safe, what to expect, and how to balance workouts with your breastfeeding journey so you can feel strong, supported, and confident in your body again.
Is It Safe to Exercise While Breastfeeding?
Absolutely! Moderate exercise is not only safe during breastfeeding, but it can also be beneficial for both you and your baby. In fact, physical activity does not negatively impact milk supply, composition, or your baby’s growth. Regular physical activity postpartum can boost energy levels, improve mood, promote better sleep, and support healthy weight management.
One common myth is that exercise negatively alters the taste of breast milk. While intense, prolonged activity can temporarily raise lactic acid levels in milk, studies show this doesn’t harm babies and is unlikely to bother them. As long as you’re not pushing yourself to the extreme, your milk remains just as nutritious and satisfying.
Another myth is that exercise will dry up your milk. In reality, staying hydrated and eating enough calories to support both nursing and activity are key. By listening to your body and maintaining a balanced routine, you can stay active and keep your milk supply flowing strong.
When Can You Start Exercising Postpartum?
The right time to resume exercise after giving birth varies depending on your delivery type, overall recovery, and how you’re feeling. Many healthcare providers recommend waiting until your six-week postpartum check-up before resuming structured workouts. ACOG suggests that if you had a healthy, uncomplicated delivery, you may be able to start light activity such as walking or gentle stretching, as soon as you feel ready.
If you had a C-section, significant tearing, or other complications, it’s especially important to get medical clearance before returning to exercise. There’s no "perfect" timeline; healing looks different for every mother, and there’s no rush to “bounce back”. Some mothers feel physically and emotionally ready sooner than others. If you’re still healing or simply overwhelmed with the demands of new motherhood, that’s perfectly okay. Exercise should support your well-being and not add pressure or stress. Starting slow and being kind to your body is one of the most important steps toward long-term health.
Best Types of Exercise for Breastfeeding Mothers
When you’re ready to move, choose exercises that feel good, are easy to manage with your new routine, and support your postpartum recovery. Here are some great options:
- Walking – A simple, low-impact activity that gets you outside. Bring your baby in a stroller or carrier for extra bonding time.
- Postnatal Yoga or Pilates – These gentle workouts focus on rebuilding core strength, improving posture, and calming the nervous system.
- Swimming – A gentle, joint-friendly, full body workout that can be refreshing, especially if you’re dealing with postpartum discomfort. Just be sure any healing (like stitches) is complete before diving in.
· Strength Training – Light resistance exercises help restore muscle tone. Focus on proper form especially in your core and pelvic floor and start with light weights.
· Short Cardio Sessions – Activities like dancing, cycling, or light jogging can lift your mood and boost your heart rate without overwhelming your system. Keep sessions brief to avoid fatigue.
Practical Tips for Balancing Nursing and Exercise
Balancing breastfeeding and fitness can be a bit of a juggling act but it’s completely doable. Here are some practical tips to help:
- Time your workouts around feedings: Exercising after a nursing session or after pumping when your breasts are less full can reduce discomfort
- Wear a supportive sports bra: Choose one that provides good support without compressing your breasts excessively, as this can affect milk flow and could contribute to clogged ducts or mastitis.
- Stay hydrated: Breastfeeding already increases your fluid needs, and exercise adds more. Keep a water bottle handy during and after workouts.
- Choose comfortable clothes: Breathable, stretchy fabrics will help you feel confident and move freely.
- Have realistic expectations: You may not get a full hour to work out and that’s okay. Ten-minute bursts can be incredibly effective.
· Listen to Your Baby: Some babies may want to feed more often during growth spurts, so adjust your routine accordingly.
And finally, be flexible. Your routine may not always go as planned with a newborn, and that’s normal. Any movement is progress, and every effort counts toward your wellness.
How to Listen to Your Body and Adjust Your Routine
Your postpartum body deserves patience and kindness. Recovery isn’t linear, and your energy and capacity may shift from day to day. While exercise can feel great, it’s essential to avoid pushing too hard. Listen to your body and honor what it’s telling you. Watch for signs of overexertion, such as extreme fatigue, pain (especially in your abdomen or pelvic floor), increased bleeding, or a drop in milk supply. If any of these occur, it may be a signal to scale back and rest.
Give yourself permission to modify workouts or skip them when you’re too tired. Progress may be slower than you’re used to, and that’s okay. Celebrate small victories: a short walk, gentle stretching, or even 10 minutes of movement is meaningful. Healing, bonding with your baby, and getting enough sleep are just as important as any physical activity. Honoring that process helps build long-term strength.
Remember: slow progress is still progress. There’s no “right” timeline for getting back into shape, and fitness should enhance your postpartum life—not take away from it. Most importantly, don’t compare your journey to anyone else’s. You’re doing exactly what your body needs.
Final Encouragement
Returning to exercise while breastfeeding is a personal journey. It looks different for every mother but is filled with potential for strength, confidence, and self-care. With realistic expectations, gentle movement, and self-compassion, you can rebuild your strength while continuing to nourish your baby.
There’s no need to choose between your well-being and your baby’s. You deserve to feel strong, supported, and empowered as you navigate motherhood. Start small, listen to your body, and celebrate each milestone along the way. You’re doing an incredible job.
As you move forward, let exercise be a source of joy and empowerment, not pressure. Be patient with yourself, take it one step at a time, and remember that every small effort adds up. You don’t need a perfect routine to make a difference. You deserve to feel supported, healthy, and proud of the amazing things your body has done and continues to do every day.
