Moderate postpartum exercise does not increase the level of lactic acid in milk. But exercise increases sweat secretion, and babies don't like sweaty and salty * * *! So wipe your chest or take a bath before breastfeeding, and you will be fine. You can do some aerobic exercise during lactation, but you should pay attention to prevent overexertion to avoid uterine prolapse. You can exercise properly during lactation, but you should pay attention to rest. Therefore, postpartum fitness will not affect milk.
Precautions for breastfeeding and fitness: warm up before exercise.
Whether postpartum or at ordinary times, it is very necessary to warm up before exercise. This is to reduce the pressure on our bodies, and our bodies also need a process of gradual adaptation. Warm-up can avoid injury during exercise.
Replenish energy and water during exercise.
It is easy to sweat during exercise, and it is necessary to supplement salt water, preferably warm, to protect the body.
Relationship between exercise and eating
We need to feed the baby well before exercise, and we will have secretions after exercise, which is not conducive to feeding the baby. We need 1 hour to feed the baby.
Fitness method suitable for breastfeeding Abdominal contraction (abdominal support)
First lie flat on the ground. Contraction of your whole abdomen (contraction is not sucking your stomach, but the contraction of abdominal muscles when pulling hard), just like touching your stomach, this is your starting position.
From here, do different actions, such as raising one or two arms above your head, or stretching your legs while keeping your back (lower back) close to the floor.
Yoga ball hip bridge
Lie flat, knees bent, feet flat on the ground or supported on the ball. Support with abdomen and pelvis, and lower back off the ground. Hold for five seconds, and then repeat.
boat form
Kneel on the floor. Tilt your torso back slightly and lift your feet off the ground. The leg height is parallel to the ground, the back is straight, and the hips are bent 90 degrees. Stretch your arms forward to a comfortable position to help you keep your balance. Stay here for at least 30 seconds.
The doctor's advice may vary depending on how long it takes women in different postpartum situations to exercise.
If there is no cesarean section or physical injury during delivery and a certain amount of exercise is maintained during pregnancy, then exercise will begin a few days after delivery without discomfort. However, if the parturient is delivered by caesarean section, or her body is injured during delivery, she can't help but worry. When the body is almost recovered, the doctor will feel that there is no problem, and it is not too late to exercise. In addition to walking, mothers can also start with "Transverse Abdominal Muscle Training" (sucking your belly hard to make your navel as tight as possible and pressing it on your spine), "Kegel Exercise" and "Chest Expansion Exercise".