Breastfeeding and Exercise: Feeds, Water and Sports Bras

When you are feeding a baby around the clock, exercise can feel like one more thing to juggle. And there are questions on top: will it affect my milk, when should I feed, what on earth do I wear? The good news is that breastfeeding and exercise go together perfectly well for most mums. It just takes a bit of planning around feeds, a good bra and a water bottle within reach.

I am a personal trainer, not a midwife or lactation consultant, so this is general, practical guidance based on NHS advice and what I see working for mums in my classes. If you have any concerns about feeding, your supply or your recovery, speak to your midwife, health visitor or GP.

Is it safe to combine breastfeeding and exercise?

For most mums, yes. The NHS guide to keeping fit and healthy with a baby says regular moderate activity, like a brisk 30-minute walk, will not affect the quality or quantity of your breast milk.

The bigger question is usually your recovery from the birth, not the feeding. After a straightforward birth, gentle walking, stretching and pelvic floor exercises can usually start when you feel ready. Before anything high impact, like running or jumping, get checked at your postnatal check, which is usually around 6 to 8 weeks after the birth. After a caesarean, a tear or a difficult delivery, recovery takes longer, so check with your GP or a physio before you start.

Timing your workout around feeds

This is the bit that makes the most difference to comfort.

• Feed or express just before you exercise. Fuller breasts can feel heavy and sore when you move, especially with any bouncing. Emptier breasts are much more comfortable.
• Pick a session length that fits the gap between feeds. In the early months that gap may be short, so 15 to 20-minute sessions at home are often easier than a long trip out.
• Have a plan for a hungry baby. If you are training at home, keep your baby nearby. If you are going out, make sure whoever is looking after them knows there is a bottle of expressed milk, or keep the session short.

Hydration: keep a drink close

Feeding and sweating both use fluid. You do not need to force down litres of water, but it is worth being a little more deliberate:

• Have a drink beside you every time you sit down to feed. The NHS page on your diet when breastfeeding suggests exactly this.
• Take a water bottle to every session and sip through it.
• Check your pee. Pale yellow is the goal. Darker means drink more.

Water, lower-fat milk and diluted fruit juice all count. If you feel dizzy or very thirsty during exercise, stop and rehydrate.

Eating enough to train and feed

Breastfeeding is not the time for strict dieting. The NHS says you do not need a special diet while breastfeeding, just a varied, healthy one. In practice, mums who under-eat while feeding and training often feel exhausted. Have a snack with some protein after your session, like yoghurt and fruit, a boiled egg or a handful of nuts with a banana. I would avoid any plan promising fast results while you are feeding. Focus on getting stronger and feeling better.

Sports bras: the piece of kit that matters most

A good bra makes the difference between a workout you enjoy and one you endure. The NHS advises not relying on your pre-pregnancy bra, because your back and cup size may have changed, and getting measured for a new one.

When choosing a sports bra while breastfeeding, look for:

• Proper support for the activity. Walking and mobility need less support than jumping or skipping.
• Easy access, such as clip-down cups or a front zip, if you want to feed straight after.
• No underwire digging in. Many mums find wire-free styles more comfortable while feeding. Pressure on one spot can be uncomfortable for sore or full breasts.
• Room for breast pads if you leak.
• Breathable fabric, and a spare top in your bag in case of leaks.

I wrote more about getting the fit right in my post on sports bra fitting.

A feeding-friendly 20-minute workout

This routine avoids heavy chest pressure and big jumps, so it suits most breastfeeding mums once they have been cleared to exercise. Do 3 rounds, with 30 to 60 seconds of rest between rounds.

1. Bodyweight squats, 12 reps.
2. Glute bridges, 12 reps, breathing out as you lift.
3. Wall push-ups, 10 reps. Gentle on the chest and still good for strength.
4. Standing band or backpack rows, 12 reps. Helps your upper back after hours of feeding hunched over.
5. Side-lying leg lifts, 10 each side.
6. Chest-opener stretch in a doorway, 30 seconds.

Lying face down for long periods can be uncomfortable with full breasts, so I have left those moves out. If your baby is with you, my ideas for workouts with a baby let you include them.

Look after your posture between feeds

Hours of feeding often mean rounded shoulders and a stiff neck. A few times a day, roll your shoulders back, gently tuck your chin and stretch your chest. Bring your baby up to you on a pillow, rather than leaning down to your baby. It all adds up.

Where a bootcamp class fits

Once you have the all-clear and feel ready to leave the house for 45 minutes, a small class can be a lovely bit of time for you. In my classes, every move has an easier and harder option, and I am happy for you to step out to check your phone if you are waiting to hear about a hungry baby. A good first step is my SYP Unlock hip and back mobility class, which is gentle on the body. For more on building back up, read my guide to returning to exercise after a baby.

FAQs

Does exercise affect breast milk?

The NHS says moderate exercise will not affect the quality or quantity of your breast milk. If you notice changes to your supply, talk to your midwife or health visitor.

Should I breastfeed before or after exercise?

Feeding or expressing before exercise is usually more comfortable, because your breasts are lighter and less sore when you move.

How much water should I drink when breastfeeding and exercising?

There is no exact number. Keep a drink nearby when feeding, sip during exercise and aim for pale yellow pee.

Can I wear a normal sports bra while breastfeeding?

You can, if it fits well and does not press too hard. Get measured first, as your size may have changed. Many mums prefer wire-free styles with easy-access clips.

Book your first class

When you feel ready, come and try a class. SYP Bootcamp runs 45-minute small-group sessions indoors in a church hall in Archway N19, max 10 people, £15 a class, with every exercise adapted to your level. Book my £15 class or call or WhatsApp me on 07301 512215 if you want to ask anything first. If you prefer to rebuild one-to-one at your own pace, you can read about personal training for women in Archway at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.