Getting back into shape
The best way to get back into shape is with exercise. If you had a normal delivery and you have checked with your health care professional first, you can start doing light exercise. If you had a caesarean delivery then check with your health care professional when you can begin exercise.
Once you've got the all-clear, take things slowly and gently. Don’t forget that your body produced a special hormone when you were pregnant which relaxed your ligaments and joints more than usual to allow your baby to grow and increased the pelvic area ready for delivery. You probably still have some of the hormone in your system, so you'll be more prone to injury if you're too energetic too soon.
- Start with some gentle walking, building up a bit of speed after a few sessions.
- Pelvic floor exercises can be done pretty much anywhere.
- Once your health care professional says it’s OK, try some aerobic exercise; a brisk walk, yoga or swimming.
- Some mums even use their baby as part of their exercise routine! If you’re walking, take the buggy.
The key is little and often. Aim to work 10 minutes of exercise into your routine here and there to begin with, working up to 30 minutes three times a week. But always remember to listen to your body!
A healthy diet
Choose low-fat, high fibre foods, swap biscuits for fresh fruit when it comes to snacking. And watch what you drink, you’d be surprised how much sugar can be hidden in drinks.
Losing weight and exercising when breastfeeding
It’s not a good idea to start dieting at this time. You could end up feeling tired if you don't eat properly. Plus, toxins stored in body fat could be released into your bloodstream. This will affect your milk and your baby might not get all the nutrients they need to grow. And remember not to over-exert yourself – otherwise you're likely to get a build-up of lactic acid in your milk which your baby won't be too keen on!
One final word of advice; exercise after a feed so your breasts aren't too heavy and, of course, a good supportive sports bra is recommended when exercising.
What medications are safe to take while I am breastfeeding?
Most drugs including vitamins and mineral supplement pass into your breastmilk. Before you take any medication or supplement it is essential you ask your health care professional.