Working out with Baby!
I have to admit it has been challenging to get a workout in with a baby, so here are a few of my favorite strengthening exercises with my own bodyweight +14 pound baby!
Since I had a C-Section, I have taken it super slow to get back into the groove of my usual workouts. I rested, meaning only went for walks, for about a month and a half. My doctor encouraged me to go for walks to produce great circulation and also prevent blood clots among many other benefits. Then I slowly started to incorporate light weights or exercises with my own body weight like yoga. I usually alternate the strength training exercises along with a little dancing as I hold my baby. This makes it more fun for her and also includes a little cardio in my home workouts. While doing squats or lunges you have to make sure you are doing the exercise with the correct form. Make sure your knees never go pass your toes, otherwise you put too much pressure on your knees and can hurt yourself. Try to always remember to keep a tight tummy and a straight back. Don’t Forget to drink enough water to stay hydrated and also to keep producing more breastmilk. Drinking enough water is key for all your bodily functions. You should drink minimum 8 glasses a day and more if you’re working out AND breastfeeding. I struggle with this, so I try to have lemon water or drink La Croix water avoiding caffeinated sugary drinks.
I was also researching about the lactic acid that’s produced whileworking out. There is an increase in lactic acid but it doesn’t affect your baby researchers say. Just watch how your baby reacts to your breast milk after working out and he/she will dictate if you can breastfeed after hitting the gym. The link below talks about it in more detail if you are worried about your breastmilk after working out like I was. So just to play it safe, I either breastfeed right before working out or an hour after working out when the lactic acid should decrease or go back to normal. Another option would be to pump before working out and leave that fresh milk out for your baby’s next feeding before you go train. This will also help you have less weight on your chest while working out and will be a nice relief. It is specified that this is believed to happen after STRENUOUS exercise only like running and jumping. I tend to go on runs, so I count it as strenuous exercise. When I do my at home workouts with the baby, there shouldn’t be an increase in lactic acid. Either way, I try to play it safe 😉
Kelly Mom’s website describes: http://www.kellymom.com
Research has not shown a noticeable increase in lactic acid buildup after moderate exercise (50% & 75% intensity). The lactic acid in breastmilk does increase somewhat if mom exercises to maximum (100%) intensity, also described as exhaustive exercise. This increase may be present up to 90 minutes post-exercise. There are no known harmful effects for the baby.”
Since working out has been part of my lifestyle for so long, I feel happiest when I am able to train. I’m addicted to the happy endorphins released when making my heart pump and my skin glisten from sweat! Therefore I try to find the time even if it involves my baby and she definitely enjoys the movements with me. So, it’s a double win! Make being healthy a priority so you can give your best to your baby and the ones around you!
Always consult with your doctor before changing your diet or incorporating different exercise routines.
If you all have any questions feel free to comment below. I also love to hear your tips too ! Thanks guys !
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