Many new moms wonder if working out while breastfeeding is safe for their baby and their milk supply. The good news is that exercise and breastfeeding can go hand in hand, as long as you listen to your body and take a few precautions. Here’s everything you need to know.

Is It Safe to Exercise While Breastfeeding?

Yes! Exercise is not only safe but also beneficial for breastfeeding moms. According to the American College of Obstetricians and Gynecologists (ACOG) and the CDC, physical activity does not harm milk production, nutrient quality, or your baby’s growth. In fact, staying active can boost your mood, energy, and overall health during the postpartum period.

Benefits of Exercising While Breastfeeding

  • Boosts energy and reduces fatigue – Regular movement helps fight postpartum tiredness.
  • Supports mental health – Exercise reduces stress, anxiety, and symptoms of postpartum depression.
  • Aids postpartum recovery – Gentle workouts help strengthen pelvic floor muscles and core stability.
  • Promotes healthy weight management – Since breastfeeding already burns ~500–700 calories a day, combining it with exercise can help you gradually return to pre-pregnancy weight.
  • Improves circulation and posture – Helpful for moms dealing with back or shoulder pain from nursing and carrying a baby.

When Can You Start Exercising After Giving Birth?

  • Vaginal delivery: Most women can start light activity (like walking or gentle stretching) as soon as they feel ready—often within days.
  • Cesarean delivery: Recovery is slower. Light activity usually starts after 6–8 weeks, with medical clearance.
  • General guideline: Always check with your healthcare provider before starting any postpartum exercise program.

Does Exercise Affect Breast Milk Supply or Taste?

  • Supply: Moderate exercise does not reduce milk supply. However, over-exercising without adequate rest, hydration, and calories may impact it.
  • Taste: Intense exercise can cause a temporary build-up of lactic acid, which may slightly change milk taste. Most babies are unaffected, but if your baby seems fussy after a workout, try feeding or pumping before exercising.

Best Types of Exercise While Breastfeeding

  • Low-impact cardio: Walking, cycling, swimming, or elliptical training.
  • Strength training: Light weights or resistance bands to rebuild core and muscle tone.
  • Pilates: Great for flexibility, relaxation, and posture.
  • Pelvic floor exercises: Essential for rebuilding postpartum strength.
  • Baby-friendly workouts: Stroller walks, “mommy and me” fitness classes, or baby-wearing exercises.

Tips for Exercising While Breastfeeding

  • Wear a supportive bra – A well-fitted sports bra reduces discomfort but avoid anything too tight that could cause clogged ducts.
  • Stay hydrated – Drink extra water before and after workouts to replace fluid lost through sweat and breastfeeding.
  • Time your workouts – Nurse or pump before exercising to avoid engorgement and make movement more comfortable.
  • Eat enough calories – Breastfeeding already increases your calorie needs. Add exercise on top, and you’ll need more energy-rich meals and snacks.
  • Start slow and listen to your body – Your joints and ligaments may still be loose from pregnancy hormones like relaxin, so take it easy and progress gradually.

How Partners and Support Systems Can Help

  • Encourage mom to take short exercise breaks while they watch the baby.
  • Join her in workouts like family walks.
  • Provide hydration and snacks after workouts to help recovery.

Common Concerns

Rarely. Intense workouts may slightly alter taste, but most babies don’t mind.

Surprisingly, regular activity usually boosts energy levels instead of draining them.

Yes, but only once cleared for exercise and after checking for diastasis recti (abdominal muscle separation). Start with gentle core-strengthening moves.

The information provided in this article is for general informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider regarding any medical condition. Calm & Co. is not responsible for any consequences arising from the use of this content.