Hey Mama,
If you’ve been blessed with a baby (and the chaos that comes with it), you’ve probably heard every opinion under the sun about breastfeeding and exercise. “Don’t do it—it’ll ruin your milk supply!” “Your baby won’t like the taste of your milk after a workout!” The myths around this topic are everywhere, and if you’re anything like me, they’ve probably left you feeling more confused than confident.
Here’s the good news: breastfeeding and exercise can go hand in hand, and no, you don’t have to choose between your milk supply and your mental health. Let’s bust some of these myths so you can hit the mat, treadmill, or trail guilt-free.
Myth #1: Exercise Will Hurt Your Milk Supply
The truth: Moderate exercise doesn’t negatively impact your milk supply.
One of the biggest fears new moms have is that exercise will dry up their milk. Rest assured, this is not true. Your body is designed to adapt and prioritize your milk production. Staying hydrated and eating enough calories to fuel both your workouts and breastfeeding will keep your supply steady.
Pro Tip: Focus on hydration! Breastfeeding alone makes you thirsty, and adding exercise to the mix increases your fluid needs. Keep a water bottle nearby and sip throughout the day.
Myth #2: Your Baby Won’t Like the Taste of Your Milk After Exercise
The truth: Your milk is still delicious and nutritious, even after a workout.
It’s true that high-intensity workouts can cause a slight increase in lactic acid in breastmilk, but here’s the kicker: the change is minimal, temporary, and most babies don’t notice a thing. Unless you’re training for a marathon or doing ultra-intense workouts, this won’t be an issue.
Pro Tip: If you’re worried about it, try nursing or pumping before your workout so your little one has a fresh supply ready to go.
Myth #3: You Should Wait Until You’re Done Breastfeeding to Start Exercising
The truth: You don’t have to press pause on fitness while breastfeeding.
There’s no need to wait until your breastfeeding journey is over to start moving your body. Exercise can actually make you a stronger, happier, more energized mom. Plus, it’s a great way to manage the stress and overwhelm that comes with caring for a tiny human.
Pro Tip: Start slow and choose low-impact exercises like walking, yoga, or Pilates until your body feels ready for more intensity.
Myth #4: You Can’t Do High-Intensity Workouts While Breastfeeding
The truth: You absolutely can, as long as you listen to your body.
Once you’ve been cleared by your doctor and feel physically ready, there’s no reason to shy away from high-intensity workouts. The key is tuning into your body and adjusting as needed. Your postpartum body is amazing, but it’s also healing, so give yourself grace as you ease back into fitness.
Pro Tip: Invest in a high-quality, supportive sports bra to keep “the girls” comfortable during higher-impact activities.
Myth #5: Exercise Will Leave You Too Tired to Breastfeed
The truth: Exercise can actually boost your energy levels.
Motherhood is exhausting—we all know that. But here’s the thing: regular exercise can increase your energy levels, improve your mood, and even help you sleep better (when your baby lets you, of course). It’s not about draining yourself; it’s about doing what makes you feel good.
Pro Tip: Keep workouts short and sweet—20 to 30 minutes is plenty if that’s all you have. And remember, chasing your toddler counts as cardio!
Why Exercise Matters for Breastfeeding Moms
Exercise isn’t just about physical health—it’s about mental health, too. Moving your body releases endorphins (hello, happy hormones!) and helps combat stress, anxiety, and postpartum blues. It’s also a chance to carve out a little time for you, which every mama deserves.
Finding What Works for You
Mama, there’s no one-size-fits-all approach to postpartum fitness. Whether you’re lifting weights, dancing in your living room, or walking with your stroller, the goal is to move in a way that feels good for you. Trust your body, tune out the myths, and know that you’re doing an incredible job—both as a mom and as a woman.
Now go crush that workout. Your milk supply is cheering you on.
Big hugs and high fives,
Carly