Gentle Recovery: A Guide to Postpartum Movement That Honors Your Feeding Journey
Courtney Skipworth 
Ease back into postpartum movement while supporting milk supply, healing, and energy. Real tips for fitness and feeding in the 4th trimester.
Bringing life into the world is powerful and so is the fourth- trimester recovery. But between sleepless nights, cluster feeds, and that fourth-trimester fog, movement might feel out of reach. Let’s talk about how to ease back into movement while protecting your milk supply and honoring your healing body.
Chill Sis, You Did That
The fourth trimester comes with an on slought of changes both mentally and physically. Your hormones are all over the place. You have a dinner plate sized wound thats needs time to heal, and you’re managing the transition of adding a new family member on very little sleep.
You need time to heal…Sit down somewhere, literally!
While getting your body moving increases physical and mental well-being doing too much too soon will inevitably delay your healing journey. Follow your providers recommendations for initiation of more intense exercises for 6 weeks postpartum.
Slow and Steady Wins The Race
Gentle movement and mild to moderate exercises such as walking, swimming, and yoga are encouraged. You can also include your baby by utilizing baby-wearing and stroller strolls. These exercises do not increase lactic acid levels in milk while very strenuous workouts can cause an increase. Some moms have reported that their infants have refused to feed due to these increased lactic acid levels impacting the taste and quality of milk but there have been no negative side effects reported.
On average 400-500 additional calories are needed to meet the energy requirements needed to support feeding. As far as hydration make sure to drink to meet your thirst needs. Those lactating should generally consume 64oz of water daily with variations for diet, climate, and physical exertion.
Bottom line is to pair your fitness with fueling your body
Ready, Set, Move!
The first step in recovery is knowing when youre ready. Honor your healing journey and listen to your body. If you’re still experience pain, excessive leaking or bleeding you should take a little more time.
-Talk to your provider if you had a cesarean, tearing, or complications
-Signs that it’s safe to start movement: stable milk supply, feeling more energized, cleared at 6-week checkup (but may vary)
Feeding + Fitness Hack
-Wear a supportive nursing-friendly sports bra
-Feed or pump before workouts to avoid engorgement
-Snack and hydrate post-workout
Example of a realistic schedule:
-Morning walk after baby’s first feed
-Midday stretch during nap
-Evening skin-to-skin and wind-down yoga
Fun Facts about Fitness & Feeding
-Breastfeeding women tend to lose weight at a more rapid rate than their non- breastfeeding counterparts
-Women who breastfeed frequently throughout the day and keep feeding for up to 9 months or more tend to retain or gain more muscle mass with weigh loss compared to those who nurse more infrequently and for shorter durations
-One ounce of human milk contains approximately 20 calories which is directly produced by the lactating individual
You Deserve to Feel Good in Your Body
Girl, Remember that postpartum fitness isn’t about “bouncing back” but it’s about reclaiming your strength on your terms. Whether you’re exclusively breastfeeding, combo feeding, or pumping, movement can be a form of self-care—not pressure. Movement should support your energy not suck it out of you!
About the Author
Courtney Skipworth is the founder and CEO of Picture Perfect Latch. She is a Registered Nurse (RN) with maternal child experience, a International Board Certified Lactation Consultant (IBCLC), and photographer. Her mission to ensure that moms feel seen and supported during their fourth trimester and capture the beauty within the chaos.
Categories: : exercises for new moms, fourth trimester, healing after birth