People said moderate exercise can be simple enough and it’s the best thing you can do for yourself.
It gives you tonnes of benefits and has been suggested as one of the most important factors to achieve longevity by most researchers.
It even has been recommended to pregnant women, in regards to its ability of preventing complications such as preeclampsia, gestational diabetes and excessive weight gain.
Dr Mark Tarnopolsky, a pediatrician who has been actively involved in research pertaining to exercise said, “If there were a drug that could do for human health everything that exercise can, it would likely be the most valuable pharmaceutical ever developed”.
Now, what do we know about exercise and pregnancy?
Well, I’m sure you know a lot about them. But did you know that exercise can indirectly affect your tendency to breastfeed your child? Let’s take a look.
The benefits of moderate exercise in regards to breastfeeding
There are various benefits of moderate exercise after delivering your child.
According to the American College of Obstetricians and Gynecologists (ACOG), incorporating exercise as part of your recovery regime postpartum can:
- Helps strengthen your abdominal core muscles
- Can prevent the onset of postpartum depression
- Helps you in promoting a good night’s sleep
- Serves as a great energy booster
- In general, a good stress reliever
- Help you shed a couple of pounds you might gained during pregnancy
Regardless, what can moderate exercise do to breastfeeding? A couple of benefits can influence your tendency to breastfeed your child as opposed to just give them a bottle of formula milk:
- Getting exercise as a natural way to boost your energy would allow you breastfeed especially into the wee hours of the night. Your energy store would surely be increased and the burden of being a new mom can be managed properly.
- According to the American Academy of Paediatrics, breastfeeding can burn up to 500 calories per day. Getting yourself in an acceptable range of normal BMI is important for your general health. Breastfeeding alone wouldn’t make that any easier to achieve. However, incorporating moderate exercise can be the way to go. It’s a much more useful and healthy alternative to achieving your weight loss goal in the postpartum period.
- It’s much easier to bond with your baby when breastfeeding them. Combining moderate exercise and breastfeeding can be good for you and your baby in establishing psychological connection. As exercise improves mood, mothers would certainly be motivated to achieve that particular goal.
- According to the Centers for Disease Control and Prevention, getting enough exercise can help prevent postpartum depression. It’s a serious mental condition which affects as high as 1 in 10 women in the United States thus, preventing them through moderate exercise regime can be a good way to start your life as a mom.
How much moderate exercise is enough?
Juggling your responsibilities as a wife, mom and worker (if you are working) can be tough.
There are too many things to do at once making exercise looks like a distant possibility. Well, you can start your routine by doing a short exercise first.
Day by day when you start to adapt to your new routine, you can add up the duration and difficulty as you see fit.
The recommendation proposed by ACOG is for mothers to aim for at least 150 minutes of moderate intensity workout per week.
You should not only incorporate aerobic exercise but weight training as well. Some of them are:
- Weight training
- Home exercises such as push-ups, lunges, planks and sit ups
- Brisk walking
If you have some concerns or want to incorporate a much intense exercise, talk to your doctor now.
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