Does Postpartum Exercise Affect Milk Supply? Top Gynaecologist Answers

In most traditional and non-modern families in India, people advise new mothers not to exercise after childbirth. The belief is that physical activity can reduce milk supply, tire the mother, or even spoil the breast milk. These well-meaning suggestions tend to create confusion and fear among women who want to stay active for their mental and physical well-being. On the other hand, according to the internet and studies, postpartum exercise does not decrease milk supply. 

So, the editorial team of Onlymyhealth reached out to Dr Anu Sridhar, Senior Consultant, Obstetrics & Gynaecology, Fortis Hospital, Bannerghatta Road, Bengaluru, and she explained that exercising after childbirth is one of the most supportive steps in a mother's recovery journey. But there’s a catch! Read ahead to find out.

Why Women Worry About Milk Supply After Exercising

The postpartum stage is a period of great change, wherein moms are already struggling to balance new responsibilities, sleepless nights, and hormonal changes. Additionally, the myths about exercising while breastfeeding often leave them conflicted.

"One of the biggest misconceptions is that exercise makes breast milk sour or reduces production. There is no scientific evidence backing this. Gentle to moderate exercise is safe and even recommended,” Dr Sridhar suggested.

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Another common concern is lactic acid build-up from high-intensity workouts. While intense workouts can temporarily raise levels of lactic acid, they do not harm the baby and do not affect milk supply to any great degree. “Also, most new mothers do not exert themselves to reach that level during the first months after childbirth,” she highlighted.

How Exercise Actually Helps New Moms

Regular postpartum exercise offers numerous benefits that support milk production indirectly, rather than negatively impact breastfeeding. Such as:

• Improved mood and less stress: Exercise releases endorphins, which help fight postpartum blues and anxiety. In many cases, lower stress leads to a steadier milk supply.
• Better sleep:  Sleep is vital for new moms; however, their sleep quality often declines after childbirth. Exercising helps to tire the body, which in turn leads to better sleep.
• Improved strength and better posture: Regular exercise helps in strengthening the pelvic floor, back, and core, thereby improving the feeding posture and reducing pain.
• Steady energy and metabolism: Physical activity helps maintain healthy energy levels, which is very important for breastfeeding mothers.

Dr Sridhar explained that exercising is not always about weight loss, especially right after birth, but it's a gentle, sustained motion to enable recovery.

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Does Exercise Decrease Milk Supply and Factors That Can

While exercise alone does not decrease milk supply, certain related habits can indirectly affect milk supply. These include:

1. Poor Hydration

Exercising while breastfeeding increases the fluid needs. If a woman works out and sweats without proper hydration, they may experience a temporary drop in supply. Dr Sridhar recommended a glass of water before and after workouts.

2. Not Eating Enough

Breastfeeding requires 400 to 500 extra calories a day. Combining workouts with restrictive dieting will impact milk production. Expert suggests focusing on nourishing the body, not avoiding exercise.

3. Starting Vigorous Exercise Too Early

Jumping directly into heavy workouts soon after childbirth may strain the body. Wait for medical clearance, which is usually 6 weeks after a normal delivery and longer after a C-section.

Tips for Exercising Safely While Breastfeeding

Dr Sridhar suggested the following to help new mothers balance fitness and breastfeeding comfortably:

• Start small: Begin with walking, gentle yoga, and pelvic floor exercises.
• Feed or pump before working out: You may find full breasts uncomfortable during movement.
• Supportive bra: Wear a properly fitting sports bra to prevent pain or pressure.
• Listen to your body: Fatigue and dizziness are signals to slow down.
• Stay well-hydrated and well-nourished: Keep quick snacks available like nuts, fresh fruits, yoghurt, eggs, and whole grains.

Bottomline

Exercising after childbirth does not decrease milk production. According to experts, with proper hydration, nutrition, and a gradual increase in activity, new mothers can safely reap the benefits of staying active while continuing to breast-feed.