Welcome to the journey of motherhood, where every day brings new challenges and joys. As a new mum, you might be wondering how to maintain your fitness routine while breastfeeding. Fret not! It's entirely possible to stay active while nursing.

Understanding Your Body Postpartum

Firstly, it's essential to understand your postpartum body. After childbirth, your body needs time to recover. Always consult with your healthcare provider before jumping into any fitness routine and wait until you have had your 6 week check. They can provide personalised advice, ensuring that your activities are safe for both you and your baby.

The Benefits of Staying Active

Staying active during this time has numerous benefits. It can boost your mood, enhance your energy levels, and help you regain strength. Plus, it's a great way to have some 'me-time', something that's a rare luxury for new mums!

Safe Exercises While Breastfeeding

  • Walking: Start with something as simple as walking. It's gentle, easy to do, and you can take your baby along in a buggy.
  • Postnatal Yoga: Yoga can be a fantastic way to ease back into exercise. It focuses on core strength, flexibility, and mental well-being. Look for postnatal classes in your area.
  • Pilates: Pilates is another excellent low-impact exercise that focuses on core strength, crucial for postpartum recovery.
  • Swimming: If you have access to a pool, swimming is a wonderful, low-impact way to exercise the whole body.

Tips for Working Out Safely

  • Stay Hydrated: Breastfeeding mums need extra fluids, so drink plenty of water before, during, and after your workout.
  • Wear Supportive Clothing: Invest in a good sports bra that provides adequate support and is easy to nurse in.
  • Listen to Your Body: If something feels off or painful, stop immediately. Your body will guide you in understanding your limits.


Balancing Breastfeeding and Exercise

Timing your workouts around your breastfeeding schedule can help. Try exercising right after a feeding session when your breasts are less full. This can make physical activity more comfortable for you.

Nutrition is Key

Remember, your body needs extra calories for breastfeeding. Ensure your diet includes a balance of proteins, carbohydrates, and healthy fats. Don’t focus on weight loss; focus on nourishment.

Bonding with Your Baby

Incorporate your baby into your workout routine. There are many mum-and-baby fitness classes available, which can be a fun way to bond while staying active.

The Mental Health Aspect

Lastly, don’t forget the mental health benefits. Exercise releases endorphins, which can help combat postpartum depression and anxiety.


Balancing fitness and breastfeeding is all about listening to your body and finding what works for you. It’s not about how intense the workout is, but about staying active and taking care of your well-being. So, lace up those sneakers, grab your water bottle, and embark on this fulfilling journey of motherhood and fitness!

Lauren Hampshire