1. Aerobic exercise: brisk walking, jogging, swimming, skipping rope and other aerobic exercises are helpful to improve cardiopulmonary function and enhance physical strength and endurance. These exercises are safe for lactating women and help to maintain a healthy weight.
2. Light strength training: Light strength training helps to enhance muscle strength and bone density. Exercise with light-load dumbbells or elastic belt, focusing on core muscles and upper limb muscles. Avoid excessive force or lifting heavy objects, so as not to cause pressure on the breasts.
3. Yoga and Pilates: These exercises can help strengthen core muscles and improve flexibility and balance. Choose yoga and pilates courses suitable for lactation, and tell your coach about your situation so that they can provide you with appropriate modifications and suggestions.
4. Stretching: Proper stretching helps to relieve muscle tension and discomfort. Try some simple stretching exercises, such as stretching the neck, shoulders and legs.
No matter which fitness program you choose, make sure your body feels comfortable and follow the following suggestions:
-Before starting any new exercise program, it is best to consult a doctor or a professional fitness instructor.
-Pay attention to body signals and stop exercising immediately if you feel pain or discomfort.
-avoid overwork and overexert, and give yourself enough rest time.
-Insist on moderate exercise for about 30 minutes 3-5 times a week.
-Maintain good eating habits and ensure adequate nutrition to support exercise and breastfeeding needs.
Remember, everyone's physical condition and health condition are different, so it's best to consult a doctor before starting any new exercise plan.