Movement after birth is beneficial for both mother and child
Exercise after childbirth is not detrimental to breast milk, breastfeeding or child growth. However, it promotes the physical and psychological well-being of the mother. Breastfeeding women are therefore recommended to be physically active and - depending on their personal condition - to move with moderate intensity.
Promotion of physical and mental well-being
It is sometimes thought that breast milk becomes acidic through exercise and more exercise, but this assumption is wrong. Rather, physical activity after birth promotes the physical and mental well-being of the mother. There are no disadvantages for breast milk, breastfeeding or child growth, reports the initiative "Healthy Living - Young Family Network".
Adequate exercise in all phases of life
The network, which has just been updated, has a nationwide "Recommendations for action on the nutrition and exercise of infants and breastfeeding women" that shows how much exercise is desirable after birth and what breastfeeding women should pay attention to.
Sufficient exercise is generally desirable as part of a healthy lifestyle in all phases of life. Physical activity improves the fitness of the heart, circulation and muscles and protects against metabolic risk factors, cardiovascular diseases and depression.
Half an hour on as many days of the week as possible
It is therefore advisable to bring movement back into everyday life soon after birth and to be active in sports. Breastfeeding women should and may exercise. Physical activity of at least half an hour on as many days of the week as possible is recommended. The Healthy in Life network is based on the general recommendations for exercise for adults, which can also be used for breastfeeding women.
The American College of Obstetricians and Gynecologists (ACOG) recommends moderately intensive physical activity for 30 minutes on as many days of the week as possible. The general recommendations of the World Health Organization (WHO) for adults between the ages of 18 and 64 are: at least 150 minutes of moderately intensive physical activity per week (in at least 10-minute units), plus strength exercises on two or more days a week.
A moderate intensity of movement is then when the woman easily gets out of breath and sweat, but can still talk (so-called talk test). This includes any type of activity that is good for the woman. With such moderate activity, the lactate level in breast milk does not increase.
Take time to breastfeed
The whole thing should not burden the mother too much. Under what circumstances breastfeeding and how long has an impact on the child. Studies have shown that stress during breastfeeding can influence social behavior in offspring long after weaning.
And a study by the United Nations Children's Fund (UNICEF) found that prolonged breastfeeding after birth reduces the risk of babies dying. So there are good reasons to take time to feed the baby.
Balanced and individual balance of rest and activity
As a rule, movement can be integrated well into everyday life with the baby by running errands on foot or taking regular walks. In general, women who are breastfeeding should be guided by their personal preferences and individual constitution with regard to the type (e.g. gymnastics, pelvic floor training), intensity, frequency and duration of physical activity.
It is important to find a balanced and individual balance of rest and activity. During the physical or sporting activity, according to the network, care should be taken to ensure adequate hydration and, if necessary, calorie intake, as well as adequate sports clothing. (ad)