The effect of exercise on breast milk production Simple exercises to increase milk production

Breastfeeding is one of the most important stages every new mother goes through, and milk supply and quality are always top concerns.
Did you know that doing simple physical exercises can significantly help increase your milk production and improve its quality?Recent studies confirm that exercise isn't just beneficial for your overall health—it also plays a key role in stimulating milk supply and boosting your physical and emotional well-being during breastfeeding.In this Dalili Medical article, we'll talk about the types of exercises that can help, how to do them safely, and the best tips to get the most out of your workout while supporting your breastfeeding journey.

Can Exercise Increase Breast Milk Supply?

While there are no specific exercises that directly boost breast milk production, staying physically active and exercising regularly can greatly enhance your overall health and energy levels, which positively affects your ability to breastfeed. It’s also crucial to drink enough water and eat a well-balanced, calorie-rich diet to support your body in producing milk efficiently.

What Are the Best Exercises for the Breasts After Breastfeeding?

After the breastfeeding phase, strengthening exercises like push-ups and planks can help tone and firm the chest muscles, improving the appearance of the breasts. Just remember to always listen to your body—if you feel any discomfort or pain, reduce the intensity or consult a doctor or fitness trainer.

Can I Do Squats While Breastfeeding?

Absolutely! You can do squats while breastfeeding. It’s a great exercise that strengthens your legs and lower body. Just be sure to start slowly, especially if you’re not used to exercising regularly. If you feel tired or experience any pain, take a break or seek professional advice.

I'm a New Mom—How Can I Start Exercising Safely After Birth?

If you're a new mom looking to return to physical activity after giving birth, the most important step is to start gently and with medical clearance. Always check with your doctor or healthcare provider before beginning any exercise routine to ensure it’s safe for your recovery stage.

You may also benefit from working with a postnatal fitness trainer who can guide you safely and effectively.

Essential Tips to Stimulate Breastfeeding and Increase Milk Supply

Breastfeeding isn’t always easy—it takes patience and effort. Here are expert-recommended tips to help boost milk production:

Start breastfeeding as soon as possible: If your health allows, try to nurse your baby within the first few hours after birth—it stimulates milk production.
Use a breast pump regularly: If you're working or unable to breastfeed directly, use a pump every 2 hours for about 15 minutes. Double pumps can help save time.
Nurse frequently: Your baby should breastfeed 8 to 12 times a day. More frequent feeding helps increase supply.
Ensure proper latch: A good latch helps the baby feed effectively and stimulates more milk production.
Switch sides: Alternate between breasts during each feeding to stimulate both sides equally.
Stick to a regular feeding schedule: Especially for working moms, keeping a consistent breastfeeding or pumping schedule helps maintain supply.
Avoid medications that reduce milk production: Always consult your doctor before taking any new medication.
Don’t introduce solid foods before 6 months: Early feeding can decrease your baby’s interest in nursing.
Avoid smoking: It significantly lowers milk production.

How to Stimulate Milk Flow During Breastfeeding

Sometimes you may want to stimulate milk flow to store extra milk or simply increase supply. These steps can help:

Create a calming routine: Sit in the same comfortable spot and enjoy a warm, healthy drink before breastfeeding.
Stay hydrated: Drink 1–3 cups of water before nursing to keep your body hydrated.
Use your imagination: Close your eyes and visualize a flowing river—this can trigger the body’s natural let-down reflex.
Look at your baby: Even just seeing your baby, awake or asleep, can stimulate emotional and hormonal responses that promote milk production.
Relax and unwind: Sit in a peaceful environment, listen to soft music, or light a scented candle to calm your mind and body.
Best time to nurse: Mornings, right after waking up, often have the highest milk supply.
Eat a balanced diet: Foods like oats, barley, papaya, carrots, spinach, cumin seeds, and brown rice help boost milk. Avoid herbs like peppermint and sage.
Get enough sleep: Stress and sleep deprivation can reduce milk production.
Limit formula feeding: Let your baby rely more on your milk to naturally increase supply.

Stimulating Breastfeeding Before Birth: How to Prepare for a Healthy Milk Supply

You can begin preparing your body for successful breastfeeding even before giving birth. Here are some helpful tips:

Gently massage your breasts daily: Use your fingertips to massage from the inside of the breast outward toward the nipple. This boosts blood flow and preps the breasts for milk production.
Keep your skin moisturized: Use olive oil or pregnancy-safe creams to prevent dryness or cracking.
Care for your nipples: Focus on keeping your nipples soft and moisturized. If your nipples are flat or inverted, gently stimulate them to help prepare for latching.
Choose a suitable nursing bra: Wear a comfortable, supportive bra designed for breastfeeding to help your body adjust.
Use breast pads: In the last months of pregnancy, your breasts may leak colostrum. Use breast pads to stay dry and clean.

The Importance of Exercising During Breastfeeding: Why You Should Care About Fitness After Birth

After giving birth, exercising isn’t just good for your body — it also benefits your mental health and supports your breastfeeding journey. Here's a simple breakdown of why staying active matters during this phase:

???? Boosts Energy and Improves Mood

Exercise helps increase your energy levels and uplifts your mood. It can reduce stress and anxiety, which many new moms experience during the postpartum period.

???? Aids Recovery and Strengthens the Body

Pregnancy and childbirth take a toll on your body. Regular workouts help you rebuild strength and tone your muscles gradually and safely.

???? Supports Breastfeeding

Moderate physical activity doesn’t reduce your milk supply or affect its quality. In fact, it helps maintain a healthy weight, improves blood circulation, and boosts your overall health — all of which support healthy breastfeeding.

???? Improves Sleep Quality

Exercise helps you sleep deeper and feel more rested — essential for your physical and mental well-being during the day.

???? When Can You Start Exercising?

Usually, you can resume more active workouts after 6 weeks postpartum — once your doctor confirms you're ready. But gentle activities like walking or light yoga can be started earlier. Always consult your doctor first.

???? Creating Healthy Habits with Your Baby

You can work out while spending time with your baby — like walking with a stroller or doing simple yoga poses together. This not only strengthens your bond but also sets the foundation for a healthy lifestyle for your child.

Simple & Effective Exercises to Boost Breast Milk Supply

If you're looking to increase your milk supply naturally, these simple exercises can help — both in the late stages of pregnancy and after birth:

1. Breast Massage

Use a natural oil (like olive or coconut oil) to gently massage your breasts.

Massage from the inside (near your chest bone) toward the nipples with gentle strokes.
Helps stimulate milk flow and improve circulation — especially helpful after a C-section or for first-time moms.

2. Circular Breast Movements (Circle Ups)

Sit comfortably and massage your breasts in gentle circular motions from the nipple outward.
Use olive oil for smooth movements.
This enhances milk flow and maintains breast shape.

3. Chest Muscle Press

Press your palms together in front of your chest and push firmly.
This strengthens the muscles supporting your breasts and encourages milk production.
Can be done in any comfortable position.

4. Shoulder Rolls

Gently roll your shoulders forward and backward.
Best done in the morning, especially when your breasts feel full.
Relieves chest tension and promotes relaxation.

5. Gentle Breast Pressure

Place your hand over your breast and press gently, then release.
Repeat for 1–2 minutes.
Eases fullness and improves flexibility in the breast tissue.

6. Leg Raise Position (Inverted Chest)

Lie on your back and raise your legs upward (like a shoulder stand).
Improves blood flow to the chest and stimulates the lymphatic system.

7. Ventilation Massage Between Feeds

Hold the breast between your hands and apply gentle pressure.
Release and repeat for 1–2 minutes.
Boosts milk flow and promotes gland stimulation.

8. Relaxation Breathing Exercise

Take a deep breath and relax.
Stress reduces milk production, so deep breathing helps your body release more milk naturally.

9. Breast Pump Exercise

If you can’t breastfeed directly, use a breast pump.
Pump 8 to 12 times daily to stimulate production and maintain supply.

10. Frequent Nursing or Pumping

Breastfeed or pump more often.
The more milk your baby drinks, the more your body produces — supply matches demand.

11. Cross-Cradle Massage

Use one hand to massage the breast in circular motions from the base to the nipple.
The other hand supports the breast.
Opens milk ducts and stimulates milk glands.

12. Stretching with Deep Breathing

Sit or stand, lift your arms overhead.
Breathe deeply and stretch backward.
Hold for 10 seconds, then exhale slowly.
Enhances overall circulation, especially in the breast area.

13. Neck and Shoulder Movement

Roll your shoulders backward, forward, and upward.
Repeat 10 times in each direction.
Relax your neck and shoulders to prevent stress-related milk reduction.

14. Breast Compression Points

Use your fingers to gently press different areas on the breast.
Hold each spot for 30 seconds and rotate between areas.
Improves blood flow and opens up milk channels.

15. Nipple Stimulation

Gently roll and massage the nipple for 1–2 minutes.
Sends signals to the brain to release oxytocin, which increases milk let-down.

16. Hand Rotation Massage

Hold your breast with both hands and gently rotate it clockwise, then counterclockwise.
Do this for 2 minutes on each breast.
Stimulates milk glands and boosts flow.

17. Breathing & Massage Combo

Inhale deeply through your nose.
Gently massage your chest as you exhale slowly through your mouth.
Combines stress relief with lactation hormone stimulation.

Bonus Exercises to Increase Milk Flow

1. Breast Pressure with Arm Raise

Gently press your breast while lifting your arm overhead.
Repeat 10 times for each side.
Improves milk drainage and flow.

2. Open-and-Press Movement

Place your fingers around the breast.
Gently squeeze, then release as if expanding the milk ducts.
Repeat 10 times per breast to enhance flow.

3. Walking and Stretching Exercise
Walk gently for 10 to 15 minutes daily.
Walking improves blood circulation, which in turn increases milk production.
After walking, raise your arms up to the sky and do simple stretching exercises by bending gently to the right and left sides.

4. Pressure and Push Exercise (Hand Expression Technique)
Place your hand around your breast so that your thumb is on top and the three fingers are below.
Slowly press towards the nipple, then release the pressure while maintaining the movement.
Repeat 10-15 times for each breast to stimulate milk secretion.

5. Gentle Nipple Movement Exercise
Roll the nipple gently between your thumb and index finger in light circular motions for one minute.
This exercise stimulates the nerves in the nipple and encourages the release of oxytocin hormone responsible for milk flow.

6. Repeated Pressure During Breastfeeding
While breastfeeding your baby, gently press the breast from bottom to top several times.
This helps push the milk towards the nipple and makes it easier for the baby to feed.

7. Warm Compress Exercise
Before starting exercises or breastfeeding, apply a warm compress to your breast for 5 to 10 minutes.
The warmth widens milk ducts and makes the milk flow easier and faster.

8. Gentle Tapping Stimulation
Using your fingertips, gently tap around the nipple area repeatedly.
Tapping stimulates nerves and encourages your body to release breastfeeding hormones.

1. Shoulder Rotation Exercise
Slowly rotate your shoulders 10 times forward, then 10 times backward.
This exercise relaxes your shoulder and neck muscles, helping your body to produce milk better.

2. Chest Stretch
Stand straight and place your hands behind your back.
Pull your shoulders back as much as you can.
Take a deep breath and hold this position for 10 seconds, then relax.
This exercise improves breathing and increases blood flow to the breast, thus encouraging milk production.

3. Gentle Head Movement Exercise
Slowly tilt your head to the left, then right, forward, and backward.
Repeat each movement 5 times.
This relieves tension and relaxes muscles, helping your body prepare for breastfeeding.

4. Intentional Yawning Exercise
Try to yawn widely and slowly, stretching your jaw as much as possible even if you are not tired.
Yawning activates the nerves in the face and jaw, reduces tension, and stimulates oxytocin release for better milk flow.

5. Pressure Point Exercise Between Thumb and Index Finger
Press your thumb on the area between your thumb and index finger on your other hand.
Maintain the pressure for 30 seconds.
This is an acupressure point in Chinese medicine that helps relaxation and stimulates breastfeeding hormones.

6. “Breast Kiss” Exercise
With a gentle and light touch, slowly kiss your breast while moving your fingertips around the nipple.
This light touch stimulates the brain to release oxytocin, increasing milk flow.

1. Reverse Breathing Exercise
Take a deep breath, then exhale by expanding your belly as if breathing backwards — keep your chest still while your belly moves.
This breathing activates the nervous system and reduces stress, which is very important for better milk production.

2. Eye Rolling Exercise
Sit or stand and slowly roll your eyes from top to bottom, then from right to left.
Repeat this 10 times.
This stimulates the nerves around your head and reduces tension, encouraging oxytocin release and milk flow.

3. Palm Pressing Exercise
Place your palms together and press with moderate force for 10 seconds, then slowly separate them.
Repeat 5 times.
This stimulates important pressure points in the hands connected to the nervous system and helps relaxation.

4. Light Shaking Exercise
Stand and gently shake your hand or leg as if releasing negative tension from your body.
These vibrations help relieve muscle tension and improve blood circulation.

5. Neck Base Pressure Exercise
Using your thumb, gently press the base of your neck right below the skull.
Maintain the pressure for about 30 seconds.
This area contains nerves linked to breastfeeding hormones, and stimulating it encourages milk flow.

6. Winking Exercise
Rapidly wink one eye after the other about 20 times.
This activates facial nerves and reduces tension, positively affecting milk secretion.

The Effect of Exercise on Breast Milk Production: The Simple Truth

Many new mothers ask if exercising affects the quantity or quality of their milk.
In fact, moderate exercise is very safe and does not reduce milk production or negatively affect it.
Here’s a simple explanation:

Do intense workouts affect breast milk?

If you do very intense or high-intensity exercises, lactic acid levels in your milk may increase. Lactic acid is a substance produced in muscles during heavy exertion. However, studies have shown that this amount of lactic acid is not harmful to your baby and does not affect breastfeeding.

But you don’t need to reach such high levels of exercise, since most mothers do just moderate exercises that are safe and beneficial.

Moderate exercise is beneficial and not harmful

Moderate physical activity, like walking or light yoga, does not reduce the quantity of your milk or change its quality.

Important milk components like calcium, fats, and lactose remain stable.

Also, immune factors that protect your baby, like secretory immunoglobulin A (SIgA), stay just as strong.

Is it true that babies refuse to breastfeed after mom exercises? Myth or fact?

Some older studies raised concerns that babies might refuse breastfeeding if the mother does intense exercise. But most of these studies were limited and involved feeding milk by bottle, not directly from the breast.

Recent research shows that mothers who do even intense exercise do not observe any change in their babies’ feeding behavior, despite a slight increase of lactic acid in the milk, which doesn’t negatively affect breastfeeding.

Important tips for exercising safely while breastfeeding

Exercising while breastfeeding is an important topic for many mothers who want to maintain their health and organize workouts without affecting milk supply or their baby’s comfort. Here are the key tips to help you exercise safely and comfortably:

Breastfeed your baby before exercising
Breastfeed well before your workout so you feel comfortable and don’t experience discomfort during exercise. Also, wear a supportive bra to reduce pain or discomfort during movement.
Shower before breastfeeding after exercising
After working out, you’ll sweat, and the taste of sweat might bother your baby and make them refuse to breastfeed. So, shower before feeding your baby to make breastfeeding easier.
Watch out for blocked milk ducts
If you regularly do heavy workouts like weightlifting, monitor your breasts closely. If you feel any lumps or pain, you might have blocked ducts. In that case, reduce heavy exercise so milk flow remains smooth.
Drink plenty of water
Staying hydrated during breastfeeding and exercise is very important. Drink enough water before, during, and after your workout to maintain milk supply and keep your body hydrated.
Avoid high-impact exercises at first
If you’re newly postpartum or still recovering, avoid running, jumping, or exercises that put pressure on your joints or pelvic floor until after your medical check-up (usually around 6 weeks).
Start gradually and listen to your body
Your body needs time to recover after birth. Start with light exercises like walking or yoga, and slowly increase intensity as you feel ready.
Balance exercise with rest
Exercise boosts your energy and mood, but don’t forget to get enough rest and sleep, especially if you’re waking up during the night to breastfeed.
Focus on strengthening your core and pelvic floor muscles
After childbirth, it’s very important to strengthen your abdominal and pelvic floor muscles. Try exercises like pelvic tilts, bridges, and gentle abdominal workouts to support your body and recover faster.
Choose comfortable, breathable workout clothes
Wear clothes that allow your skin to breathe and absorb sweat, especially if your breasts are sensitive during breastfeeding.
Keep healthy snacks handy
Breastfeeding can make you hungrier, and exercise increases your energy needs. Have fruits, nuts, or natural juice nearby to easily replenish your energy.
Maintain good posture
Whatever exercises you do, pay attention to your back and shoulder posture to avoid strain, especially since breastfeeding positions can cause muscle tension in these areas.