Breastfeeding sports

During pregnancy, most women avoid unwanted procedures and manipulations, remembering the possible harm to the fetus. After childbirth, not everything is so clear-cut, and mothers seem to get more freedom in their actions. And then the question inevitably arises: what can and cannot be done by a nursing mother?

Not all women are interested in sports after childbirth. Many gradually return to normal without much effort on their part. They have enough troubles with caring for the baby and around the house to gradually lose excess weight and restore their figure, and breastfeeding and a proper diet complete the process.

Sports are of interest to those who need additional loads and who did physical exercises before pregnancy. What a nursing mother can and cannot do during this period, you will not be able to decide on your own. When a woman feels that she is ready to devote time to exercise, it is necessary to consult first with a doctor, and then with a sports specialist. Usually this is 2-3 months. In general terms, the instructions are as follows.

• Do not begin until all injuries that occurred during childbirth have healed. Gradually make the exercises more difficult.
• The most useful thing is to do your favorite types of exercises. The body should not be overloaded.
• Avoid putting stress on your chest.
• Combine physical activity with relaxation techniques. It is useful to add massages and water treatments.
• Be sure to replenish your fluid balance. When lactating, you need to drink up to 3 liters per day, half of which is drinking water, plus fresh compotes, fruit drinks, and green tea.

What exercises can nursing mothers do?

What can and cannot be done by a nursing mother who is into sports? Are the loads really harmful and will you have to wait until the end of lactation? And what if you need to get your figure in shape after giving birth?

Experienced trainers will always tell you what exercises can be done by nursing mothers. They believe that moderate physical activity helps the uterus return to its previous size, but it can be started no earlier than one and a half to two months after a successful resolution. And too strong ones can injure the mammary gland, reduce lactation and spoil the quality of milk.

If you do not take into account the burden of caring for the child and yourself, as well as carrying the baby in a kangaroo, then the following activities are recommended during lactation:

• pool;
• walking;
• diaphragmatic breathing;
• selective exercises without weights;
• fitness;
• yoga;
• walking on the treadmill;
• exercise bikes;
• active movements in a supportive bra.

The further you go, the more exercises are available during lactation. Exercises must be conducted under the supervision of a trainer. If possible, many mothers practice joint exercises with their baby.

Traumatic types are contraindicated, especially for the chest (boxing, wrestling), abdominal and abdominal exercises, ball games, weight lifting, running and jumping.

To lose weight, it is important to remember about proper nutrition. And although it is not easy, it is necessary to find a balance in the diet - so that the child receives adequate nutrition, and the mother does not put aside extra calories.

Everything is allowed to me, but not everything is good for me. It is advisable to be guided by this wise thought in all cases of life. Especially, if you are responsible not only for yourself, but also for a little person, more precious than whom there is nothing in the world. For his sake, you will gladly give up many habits and agree with everything that a nursing mother can and cannot do. Especially since the refusal is temporary: until the end of breastfeeding.