Walking itself doesn't directly increase breast milk production, but maintaining a healthy lifestyle, including exercise like walking, is compatible with breastfeeding and won't hurt your milk supply as long as you maintain a healthy diet.
Exercise and Breast Milk Supply
The primary factor in breast milk production is the principle of supply and demand. The more frequently and effectively your baby nurses (or you pump), the more milk your body will produce. However, a mother's overall health also plays a role, and moderate exercise, such as walking, can contribute to well-being.
According to available information, exercise won't hurt your milk supply as long as you maintain a healthy diet. Your body needs about 500 calories per day to produce breast milk for your baby.
Factors Influencing Breast Milk Production
Here's what directly affects your milk production:
- Frequent Nursing/Pumping: This is the key. The more you empty your breasts, the more milk you'll make.
- Proper Latch: A good latch ensures efficient milk removal.
- Hydration: Staying adequately hydrated is important.
- Nutrition: Eat a balanced diet to support your body's needs.
- Rest: Getting enough rest helps your body function optimally.
- Avoid certain medications: Some medications can decrease milk supply. Consult your doctor.
Benefits of Walking (and Exercise) While Breastfeeding
While walking may not directly boost milk supply, it offers numerous benefits that indirectly support breastfeeding:
- Stress Reduction: Exercise is a great stress reliever. High stress levels can sometimes interfere with milk let-down.
- Improved Sleep: Regular physical activity can improve sleep quality.
- Increased Energy: Moderate exercise can combat fatigue, a common complaint among new mothers.
- Weight Management: Walking can help you gradually return to your pre-pregnancy weight.
- Overall Well-being: Feeling good physically and mentally can positively impact your breastfeeding journey.
Considerations
- Stay Hydrated: Drink plenty of water, especially before, during, and after your walks.
- Listen to Your Body: Don't overexert yourself, especially in the early postpartum period.
- Wear a Supportive Bra: A good nursing bra provides comfort and support during exercise.
- Time Your Walks: You may want to nurse or pump before your walk to avoid discomfort from engorgement.
In Summary
Walking is a healthy activity that's safe to do while breastfeeding and supports overall well-being. While it doesn't directly increase milk supply, it contributes to a healthy lifestyle that indirectly supports successful breastfeeding. Make sure you are eating enough calories and hydrating.
