Q: I really want to get back into running but is it true that an increase in exercise will decrease my milk production?
A: This is a very common concern of moms as they begin to resume their old exercise routine or try to initiate a new one. Sadly very little research has been done on the subject. One very small study conducted by Lovelady et al compared the milk production of 8 sedentary women against that of 8 highly trained women. The exercising women exercised an average of 88 minutes per day, burning an extra 700 calories a day. The results of the study indicated that the exercising women had a higher milk volume and milk energy output than those who were sedentary.
So what made this possible? The women who exercised also ate an extra 600 calories per day to make-up for the caloric deficit created by the exercise. Most of us do not find ourselves working out for 1.5 hours per day, we are lucky if we can squeeze in 30 minutes, 3 days per week. We also are hoping to lose some weight, all while maintaining a healthy milk supply. To accomplish this we need to ensure that our nutrition is fantastic - including plenty of protein and healthy fats - and that our fluid intake is even better.
The Institute of Medicine recommends that breastfeeding women (who are not exercising) eat at least 1800 calories per day to ensure proper nutrient intake. Calories burned through exercise may need to be compensated for with additional food intake. Current recommendations state that breastfeeding moms should lose no more than 5 pounds per month, any more than that and milk production may be affected. Look to your baby for signs that they are not getting enough milk and feed often to encourage your body to produce more milk.
Monday, November 15, 2010
Sunday, September 5, 2010
Tips for Running while Nursing
Q: Any suggestions for running while breastfeeding?
A: First tip, do not attempt to run at the same time as breastfeeding. :)
There are a few things you can do to ensure a comfortable experience. First, you must invest in a serious bra. Go to the store, try it on and run a quick lap or jump in place. You will feel ridiculous, but a good bra is expensive and it needs to work. Or if you want to go through a catalog, I find both Athleta and Title Nine do a great job of describing the “stability” of their bras, helping you make a very informed decision. Order a few, try them out and keep the best one.
My second recommendation is to either pump or feed right before you plan to exercise. For me, and the moms in my run club, this seems to really help to ease any discomfort that you may experience while running.
A: First tip, do not attempt to run at the same time as breastfeeding. :)
There are a few things you can do to ensure a comfortable experience. First, you must invest in a serious bra. Go to the store, try it on and run a quick lap or jump in place. You will feel ridiculous, but a good bra is expensive and it needs to work. Or if you want to go through a catalog, I find both Athleta and Title Nine do a great job of describing the “stability” of their bras, helping you make a very informed decision. Order a few, try them out and keep the best one.
My second recommendation is to either pump or feed right before you plan to exercise. For me, and the moms in my run club, this seems to really help to ease any discomfort that you may experience while running.
Thursday, July 29, 2010
Prenatal Yoga
Q: When is yoga good for pregnancy?
A: Prenatal yoga is a wonderful addition to both your pre and post natal workout routine. Not only is it a great opportunity for you to spend some quiet time with your baby (in or out of the womb), it is also very good for you physically.
As our bellies grow our posture changes and predictably our chest muscles and those all around our pelvis get very tight. Prenatal yoga pays special attention to those areas through specific postures and poses designed with your ever changing body in mind. Yoga also helps to add to the stamina of the muscles through the legs and hips, muscles that will be asked to do a lot during labor.
I recommend trying several different yoga videos to find one or two that match your personality best. Sources like Netflix and Blockbuster have many to choose from. Also check with your local yoga studios to see if they offer prenatal classes. Occasionally Moms On The Run offers yoga and these classes are appropriate and adaptable for pregnancy as well. Not only will you be getting a great workout, you will also be meeting many new mommies in your neighborhood.
A: Prenatal yoga is a wonderful addition to both your pre and post natal workout routine. Not only is it a great opportunity for you to spend some quiet time with your baby (in or out of the womb), it is also very good for you physically.
As our bellies grow our posture changes and predictably our chest muscles and those all around our pelvis get very tight. Prenatal yoga pays special attention to those areas through specific postures and poses designed with your ever changing body in mind. Yoga also helps to add to the stamina of the muscles through the legs and hips, muscles that will be asked to do a lot during labor.
I recommend trying several different yoga videos to find one or two that match your personality best. Sources like Netflix and Blockbuster have many to choose from. Also check with your local yoga studios to see if they offer prenatal classes. Occasionally Moms On The Run offers yoga and these classes are appropriate and adaptable for pregnancy as well. Not only will you be getting a great workout, you will also be meeting many new mommies in your neighborhood.
Friday, June 11, 2010
Weightless in the Water
Q: I've heard water workouts are great for pregnancy. What are some good options for water exercise?
A: The last blog talked about joining a “spinning” class if you need an opportunity to workout withoutputting a lot of strain on your low back. Another great option is either water aerobics or swimming. Most gyms offer water aerobics classes and there are also many opportunities within your local community education system. You may find that you are the only participant below the age of 65 but hey, everyone needs a good workout, right?
As always please talk to the instructor before class. I stress this because you may find that you need ideas on how to increase the intensity of the class and the instructor will be able to give you ideas along the way. Lap swimming is always a great option is well. The pool is such a nice cool environment to be working out in and the compression from the water on the body feels really good. Monitoring your heart rate in the pool is tough so I recommend you pay close attention to how you are feeling. Keeping the intensity at a moderate level is best.
Also, be sure you continue to hydrate yourself. We often forget we are sweating when we are swimming and need to replenish our water just as we do when we are on land. If swimming is not something you are good at but you still want to get into the water try aqua jogging. This can be done with the assistance of an aqua jogging belt or just by walking along the bottom of the pool (pool shoes make this much more comfortable). Ask a lifeguard to show you how to use one of the belts or for some instruction on the best lanes to “jog” in.
A: The last blog talked about joining a “spinning” class if you need an opportunity to workout withoutputting a lot of strain on your low back. Another great option is either water aerobics or swimming. Most gyms offer water aerobics classes and there are also many opportunities within your local community education system. You may find that you are the only participant below the age of 65 but hey, everyone needs a good workout, right?
As always please talk to the instructor before class. I stress this because you may find that you need ideas on how to increase the intensity of the class and the instructor will be able to give you ideas along the way. Lap swimming is always a great option is well. The pool is such a nice cool environment to be working out in and the compression from the water on the body feels really good. Monitoring your heart rate in the pool is tough so I recommend you pay close attention to how you are feeling. Keeping the intensity at a moderate level is best.
Also, be sure you continue to hydrate yourself. We often forget we are sweating when we are swimming and need to replenish our water just as we do when we are on land. If swimming is not something you are good at but you still want to get into the water try aqua jogging. This can be done with the assistance of an aqua jogging belt or just by walking along the bottom of the pool (pool shoes make this much more comfortable). Ask a lifeguard to show you how to use one of the belts or for some instruction on the best lanes to “jog” in.
Tuesday, May 25, 2010
What else can I do?
Q: What are some other options besides walking or running for my prenatal fitness routine?
A: Give Spinning a Chance
As we all know low back pain is a common issue with pregnant women. Those who exercise may find that they are able to ward off the pain for longer then those who do not exercise but inevitably there will be days when the idea of lacing up the shoes for a nice walk or run is the last thing you want to do. Instead of taking up residence on the most comfortable chair in the living room let’s look at a great exercise alternative. My favorite go to exercise for pregnancy happens to be “spinning.” I know it is normally thought of as a high intensity form of exercise and therefore one that should be avoided by most pregnant women due to the very high heart rates often achieved in a class. I tend to look at it as great way to workout with a group allowing you to feed off of their energy while being in full control of your intensity. It also allows you the opportunity to sit for thirty minutes to an hour while getting a great workout.
Get to class a few minutes early and let the instructor know that you will not be able to follow all of the instructions on intensity and speed that they will be giving out. I also recommend you do not participate in the “jumps” that are often incorporated into class, they are usually too quick to allow you proper control of your body. Also make sure the room is well ventilated and does not get too warm. You may ask the instructor where the breeziest spot in the room is to ensure you get a lot of attention from the fans. The best thing about a spin class is that you can do whatever you choose to do on the bike and you will not get in anyone’s way. So, be aware of how you are feeling, keep your intensity at a moderate level and just enjoy the great group atmosphere. As always, you are free to leave whenever you want so if you begin to feel too warm or have just had enough get off your bike and walk out quietly, no questions asked.
Soon we'll look at some other options that are great for pregnancy as well.
A: Give Spinning a Chance
As we all know low back pain is a common issue with pregnant women. Those who exercise may find that they are able to ward off the pain for longer then those who do not exercise but inevitably there will be days when the idea of lacing up the shoes for a nice walk or run is the last thing you want to do. Instead of taking up residence on the most comfortable chair in the living room let’s look at a great exercise alternative. My favorite go to exercise for pregnancy happens to be “spinning.” I know it is normally thought of as a high intensity form of exercise and therefore one that should be avoided by most pregnant women due to the very high heart rates often achieved in a class. I tend to look at it as great way to workout with a group allowing you to feed off of their energy while being in full control of your intensity. It also allows you the opportunity to sit for thirty minutes to an hour while getting a great workout.
Get to class a few minutes early and let the instructor know that you will not be able to follow all of the instructions on intensity and speed that they will be giving out. I also recommend you do not participate in the “jumps” that are often incorporated into class, they are usually too quick to allow you proper control of your body. Also make sure the room is well ventilated and does not get too warm. You may ask the instructor where the breeziest spot in the room is to ensure you get a lot of attention from the fans. The best thing about a spin class is that you can do whatever you choose to do on the bike and you will not get in anyone’s way. So, be aware of how you are feeling, keep your intensity at a moderate level and just enjoy the great group atmosphere. As always, you are free to leave whenever you want so if you begin to feel too warm or have just had enough get off your bike and walk out quietly, no questions asked.
Soon we'll look at some other options that are great for pregnancy as well.
Monday, April 19, 2010
Running while Prego
Q: I just found out I am pregnant and really want to begin a workout program for the health of the baby, is running a good option?
A: First off, congratulations on your pregnancy! I am so happy to hear that you want to work out and stay as healthy as you can be during this time. A consistent exercise program is so important for both the health of the baby and yours as well. I am sure you have heard of the many benefits of exercise and I am sure your healthcare provider will be discussing it with you as well.
If you are just beginning to exercise, I do not believe running is a great option for you at this point. Your body is going through so many rapid changes at the moment it would be very difficult to add on the challenge of a new running program. This is not to say that jogging can not enter the picture in a few months but for now let’s take a more conservative approach. This first trimester I suggest you begin with a walking program. You need to walk before you can run right? Try to build up to 30 to 60 minutes 5 days per week. While you are out there plot your potty breaks and make sure the terrain is even and safe (you will understand why during your third trimester).
When this schedule begins to feel comfortable discuss with your doctor the plans that you have to introduce a bit of jogging into the mix. If you are given the OK by your healthcare provider, I suggest an interval program like the one utilized here at Moms on the Run. Begin with a 5 to 10 minute warm-up and then when you feel ready go for a light jog for 1 minute. If the jog felt good, walk for 4 minutes and then jog again for 1 minute. This cycle can be repeated until you are done with your planned route (allowing for a 5 minute cool down at the end), or you are just plain tired and want to walk the rest. Be sure to always monitor you rate of perceived exertion (RPE). Try to evaluate yourself on a scale of 1-10, one being “no work” and 10 being “pure exhaustion.” Your goal is to always keep yourself at a comfortable level, between a 5 and an 8. This will feel different for every woman so try not to compare yourself with those around you. A few workouts like this, and you may be ready to increase the amount of time that you are jogging and decrease the walking segments in between. Always be sure to stay at a comfortable level, now is not the time to be setting speed records.
Later on in your pregnancy you may discover that your body is no longer comfortable jogging. Some women begin to experience low back pain, while others begin to feel some uncomfortable pulling in their bellies. At the onset of these or any other signs of discomfort discontinue your running and talk to your healthcare provider. It is typically safe for women to exercise right up to the point of delivery but they often need to find an activity more comfortable than jogging.
A: First off, congratulations on your pregnancy! I am so happy to hear that you want to work out and stay as healthy as you can be during this time. A consistent exercise program is so important for both the health of the baby and yours as well. I am sure you have heard of the many benefits of exercise and I am sure your healthcare provider will be discussing it with you as well.
If you are just beginning to exercise, I do not believe running is a great option for you at this point. Your body is going through so many rapid changes at the moment it would be very difficult to add on the challenge of a new running program. This is not to say that jogging can not enter the picture in a few months but for now let’s take a more conservative approach. This first trimester I suggest you begin with a walking program. You need to walk before you can run right? Try to build up to 30 to 60 minutes 5 days per week. While you are out there plot your potty breaks and make sure the terrain is even and safe (you will understand why during your third trimester).
When this schedule begins to feel comfortable discuss with your doctor the plans that you have to introduce a bit of jogging into the mix. If you are given the OK by your healthcare provider, I suggest an interval program like the one utilized here at Moms on the Run. Begin with a 5 to 10 minute warm-up and then when you feel ready go for a light jog for 1 minute. If the jog felt good, walk for 4 minutes and then jog again for 1 minute. This cycle can be repeated until you are done with your planned route (allowing for a 5 minute cool down at the end), or you are just plain tired and want to walk the rest. Be sure to always monitor you rate of perceived exertion (RPE). Try to evaluate yourself on a scale of 1-10, one being “no work” and 10 being “pure exhaustion.” Your goal is to always keep yourself at a comfortable level, between a 5 and an 8. This will feel different for every woman so try not to compare yourself with those around you. A few workouts like this, and you may be ready to increase the amount of time that you are jogging and decrease the walking segments in between. Always be sure to stay at a comfortable level, now is not the time to be setting speed records.
Later on in your pregnancy you may discover that your body is no longer comfortable jogging. Some women begin to experience low back pain, while others begin to feel some uncomfortable pulling in their bellies. At the onset of these or any other signs of discomfort discontinue your running and talk to your healthcare provider. It is typically safe for women to exercise right up to the point of delivery but they often need to find an activity more comfortable than jogging.
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