Pregnant with Twins: How to Stay Fit
Congratulations! You’re pregnant…with twins! Twice the babies, twice the ice cream, right? Not exactly. While eating for three may involve taking in a few extra calories, it doesn’t mean gorging to your heart’s content. Nor does it necessarily mean a nine-month hiatus from your exercise regimen. But it does mean taking a gentler approach to exercise. Read on for everything you need to know about staying fit and healthy during your pregnancy with twins.
Proceed With Caution
Whether your goal is to tone your muscles, prevent excess weight gain, boost your mood or get a better night’s sleep, the physical and mental benefits of exercise abound.
Too much bouncing is bad for that baby belly.
But before you step into that stylish maternity activewear — because let’s face it: the clothing makes the workout! — take note: the American College of Obstetricians and Gynecologists (ACOG) recommends that you refrain from high-impact aerobic workouts due to the increased risk of preterm labor and other potential problems.
While you may feel like you’re ready to run a marathon, the truth is that you will likely be more comfortable if you slow things down a bit — particularly during the second trimester and beyond. Other exercises to avoid? Contact sports, fall-prone activities, such as horseback riding and skiing, high-altitude workouts, and deep-sea activities. Additionally, avoid lying on your back as this can cut off your circulation.
One principle should guide your approach to both food and fitness during pregnancy: Moderation is the mindset. You can still exercise but you will probably find that some routines are more comfortable for you than others. Stick with gentle, low-impact activities such as walking, stretching, and swimming. Also, look into prenatal yoga classes at your local gym or community center. (Some standard yoga poses may be bad for baby, so seek out a class for expectant moms.)
And don’t forget your Kegels: this pelvic floor-strengthening movement is an effective preventative measure for keeping your babies inside.
Stop Signs Ahead
It’s also important to know when to call it a day and hit the showers: stop if you feel tired or hot as these signs may indicate that you’re overdoing it. Your workouts may not be as long or intense as they were in your pre-pregnancy days, but you and your babies will still reap the benefits.
Over-exertion may also lead to Braxton Hicks contractions. If these don’t stop after 20 minutes of rest and hydration, check in with your physician. Heart palpitations, dizziness, and pain are also causes to call your doctor.
But Before You Begin…
And speaking of your doctor, never start a new exercise regimen without first consulting with your physician. Different health care practitioners have different approaches to fitness during pregnancy. Your doctor can help you determine a safe and beneficial workout program for your pregnancy.
When the going gets tough, keep your eye on the prize.
Although giving up your regular workout routine for a scaled down version can feel frustrating — particularly if you’re carrying multiples and expected to gain even more weight than for singleton pregnancies — it’s helpful to maintain a broad perspective of the ultimate goal: a safe, healthy pregnancy. And remember: before you know it, you’ll be back on that treadmill…with two beautiful babies in tow.
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