Can you work out while breastfeeding without hurting your milk supply? Short answer: Yes! But let’s get into it.

It’s no secret that new moms hear a lot of conflicting advice, and one of the topics that can stir up some anxiety is whether or not exercising will negatively impact your breastfeeding journey.. 

Maybe you’ve heard that working out will dry up your milk supply, leave your baby hungry, change the taste of your milk, or even drain your energy supply for producing milk.

These fears are enough to make you say eff it and throw your sneakers in the back of the closet never to be seen again….

But good news: most of these concerns are based on myths, not facts. Let’s unpack the truth and get you back to moving confidently!

Where Did The Myth That Exercise Decreases Milk Supply Come From?

Breastfeeding moms have been warned for years that exercise could tank their milk supply. But where did this fear come from?  While early studies hinted at milk supply issues, these outdated beliefs persist in parenting circles, feeding unnecessary fears.  (And for whatever reason, it takes about a bazillion years to see things change in the maternal health field.)

Thankfully, modern research has debunked the idea that moderate or even high-intensity exercise negatively impacts milk supply for most women. So, if you’ve been holding back from workouts because of this myth, grab your sneakers, roll out your mat, and do a little happy dance – your milk supply isn’t going anywhere!

Practical Tips for Exercising While Breastfeeding

1. Prioritize Hydration and Nutrition

Breastfeeding already increases your hydration and calorie needs, and adding exercise to the mix means you’ll need even more fuel. Drink water before, during, and after your workout. And don’t skimp on snacks—your body needs extra fuel to keep up with both workouts and milk production.  Here’s what that may look like: 

• Hydration: The general recommendation (aka not pregnant or postpartum) is to drink half your body weight in ounces per day.  For example, a 150-pound woman should drink about 75 ounces of water per day.  While breastfeeding, that need increases, so aim for at least 100 ounces or 13 cups of water per day.  When working out, add an extra 1-2 cups for every 30 minutes of exercise, depending on how much of a sweaty betty you are.
  • PS – even though ice water somehow tastes better, aim for room temp water to aid with digestion and absorption
  • PPS – you may also need to add some electrolytes to your water – sodium can help your milk supply
• Calories: On average, you need an additional 450-500 calories per day to support milk production. Light to moderate exercise can burn a few hundred calories, so adjust your intake to ensure your body has enough fuel to produce milk and recover. This brings your total calorie needs to between 2,000 and 2,800, depending on your age, size, and activity level.

I’m a water nerd so here’s some more info to hopefully convince you to drink up!

💧 Human milk consists of approximately 88% water, making your hydration essential

💧 Foremilk, the milk your baby gets at the beginning of each feed has a higher water content (than hindmilk) and plays a crucial role in your baby’s hydration

💧 Proper hydration helps produce more nutrient-rich milk, which is essential for your baby’s brain development and overall growth

2. Time Your Workouts Around Feeds

Working out right after nursing or pumping can make exercise more comfortable and enjoyable. An empty(ish) chest is easier to move with, and it ensures your baby has fresh milk ready when they need it.

3. Choose Supportive Gear

Because nursing on demand can support your milk supply, wearing bras that allow easy access either before, during, or after workouts can be super helpful.  Brands like LoveSteady (formerly Bao Bei Body) and Gratlin offer awesome nursing bras that combine comfort, support, and convenience.  Your bra should be supportive but not overly tight to avoid clogged ducts.

4. Start Slow and Listen to Your Body

If you’re newly postpartum, don’t rush back into intense exercise. Start with gentle movements like walking, core exercises, and body weight work, building up gradually. Your body just did something incredible—honor its timeline.  To see a safe return to impact workout “checklist,” click here!

How Exercise Benefits Breastfeeding Moms

Exercise isn’t just safe for breastfeeding—it’s beneficial. Here’s how moving your body can help:

• Improved Energy Levels: Regular movement boosts endorphins, which can help boost energy and combat postpartum fatigue (and those middle-of-the-night feeds).
• Better Mental Health: Exercise reduces stress and can help ward off baby blues or postpartum depression.  For more on the mental benefits of postpartum exercise, check out this blog post.
• Physical Strength and Endurance: Building strength makes the physical demands of motherhood—like carrying a car seat or rocking a baby for hours—easier.  For five exercises to make carrying your kids easier, click here!
• Hormone Support: Exercise may also help regulate hormones and support lactation by reducing stress.

Want personalized postpartum fitness guidance? Book a free consultation here and let’s tailor a plan for you.

When to Be Cautious

While exercise is generally great for breastfeeding moms, it’s important to keep an eye out for potential red flags:

• Hydration Warning Signs: Fatigue, low milk output, or feeling overly thirsty could mean you need more fluids. Increase your water intake and see if it helps.
• Persistent Supply Issues: If you’re noticing ongoing supply concerns despite nursing or pumping regularly, consult a lactation expert (heyy!) or your healthcare provider.  To set up a virtual or in-person feeding consultation, click here!

FAQs About Exercise and Breastfeeding

• Will exercise make my milk taste bad? The taste of your milk may change after very (like VERY) intense workouts, and even then, most babies don’t mind.
• What’s the best workout for breastfeeding moms? The one you enjoy! Whether it’s yoga, strength training, or walking, choose something that feels good.
• Can I lose weight while breastfeeding and exercising? Yes, but focus on fueling your body, not restricting calories. Slow, steady progress is key.
• Do I need extra protein if I’m breastfeeding and working out? Yes! Your body may require more protein to support both lactation and muscle recovery. Incorporate protein-rich snacks into your day.

Your Postpartum Fitness and Breastfeeding Journeys Can Coexist

At the end of the day, exercise and breastfeeding aren’t enemies—they’re teammates. 

The key is balance: nourish your body, stay hydrated, and move in a way that feels good. 

Not only will you maintain your milk supply, but you’ll also reap the physical and mental health benefits that make you a stronger, more energized mom.

If you’re ready to ease back into exercise, check out my Postpartum Fitness Services for expert guidance tailored to your unique journey. 

Book a free consultation today to explore how we can make your postpartum fitness goals a reality and build a plan that works for you and your little one.