Share:
Nursing women should stay physically active
Postnatal exercise is not detrimental to breastmilk, breastfeeding or child growth. However, it promotes the physical and mental well-being of the mother. Breastfeeding women are therefore advised to be physically active and, depending on their personal condition, to move with moderate intensity.
Promotion of physical and mental well-being
Although it is sometimes believed that breast milk becomes acid through exercise and more exercise, this assumption is wrong. Rather, exercise after birth promotes the physical and mental well-being of the mother. There are no disadvantages for breast milk, breastfeeding or child growth, reports the initiative "Healthy in life - Network Young Family".
Breastfeeding women should bring movement back into everyday life soon after delivery and be active in sports, experts suggest. (Image: 2xSamara.com/fotolia.com) Sufficient movement in all phases of life
The recently updated nationwide "Action Recommendations on Nutrition and Movement of Babies and Breastfeeding Women" of the network show how much postpartum exercise is desirable and what breastfeeding women should look for.
In principle, sufficient exercise is desirable as part of a healthy lifestyle at all stages of life. Physical activity improves the fitness of the heart, circulation and muscles and protects against metabolic risk factors, cardiovascular diseases and depression.
Half an hour on as many days of the week as possible
It is therefore advisable to bring movement into everyday life again soon after birth and to be active in sports. Nursing women should and are allowed to do sports. We recommend a physical activity of at least half an hour on as many days of the week as possible. The Network Healthy in Life is based on the general recommendations for exercise for adults, which can also be used for breastfeeding.
For example, the American College of Obstetricians and Gynecologists (ACOG) recommends moderately intense physical activity for 30 minutes, as many days of the week as possible. The World Health Organization (WHO) general exercise recommendations for adults aged 18-64 are: minimum 150 minutes of moderately intense physical activity per week (in at least 10-minute increments), plus strength exercises on two or more days per week.
A moderate intensity of exercise is therefore present when the woman is easily out of breath and into a sweat, but can still talk (so-called talc test). This includes any kind of activity that is good for the woman. At such moderate activity, the lactate level in breast milk does not increase.
Take time to breastfeed
The whole thing should not burden the mother too much. Under what conditions breastfeeding and for how long will have an effect on the child. For example, studies have shown that stress in nursing can influence social behavior in the offspring long after weaning.
And a study by the United Nations Children's Fund (UNICEF) found that prolonged breastfeeding after childbirth lowers the risk of death for babies. Good reasons to take time to feed the baby.
Balanced and individual balance of rest and activity
In general, exercise can be well integrated into the daily routine of the infant by doing errands on foot or taking regular walks. In general, nursing women should be guided by their personal preferences and their individual condition with regard to their type (e.g., gymnastics, pelvic floor exercise), intensity, frequency and duration of physical activity.
Decisive is to find a balanced and individual balance of rest and activity. During physical or athletic activity, care should be taken to ensure adequate fluid and calorie intake, as appropriate, and adequate sportswear. (Ad)