Pregnancy is smooth and easy-going only if you keep yourself active throughout. You must walk, climb stairs, and exercise to keep yourself and your baby healthy. This is equally or more important than the diet you follow. If your scan reveals that you are carrying twins, there is nothing to worry about. However, there are some factors to consider during exercise while expecting twins.
We understand that exercising can become a little bothersome if you are pregnant with twins, but if you follow a strict regimen and keep yourself fit, even this could be an out-of-the-world experience. So all you ladies who are expecting twins, do you want to know which exercises are safe for you? Read on to know if it safe to exercise during twin pregnancy and which exercises are safe when you are expecting twins!
In This Article
- Challenges Of A Twin Pregnancy
- Is It Safe To Exercise While Expecting Twins?
- Benefits of Exercising During Twin Pregnancy
- 5 Safe Exercises During Twin Pregnancy
- Exercises To Avoid During Twin Pregnancy
- What Are The Signs That I Should Stop Exercising?
- FAQ’s
Challenges Of A Twin Pregnancy
When you are pregnant with twins, your body releases a large amount of the pregnancy hormone. Therefore, there is a risk of losing balance than a woman pregnant with one baby.
- With two babies growing in you, your uterus grows larger than a pregnant woman with one baby in order to accommodate two babies. Due to this you experience more aches, pains, twitches, and pulls (1).
- When you are carrying twins there is increased strain on your lower body and this might make it uncomfortable for you to sit on a mat or lie on the back.
- Also with twin pregnancy, there is extra pressure on other organs in the body and as a result, your breathing and heart rate may differ from women pregnant with a single baby. However, this may not be true in all cases (2).
Is It Safe To Exercise While Expecting Twins?
Remember, friends may advise you to rest and hormonal changes could make you want to eat and sleep at most times. But, it is also important to know that the chances of preterm labor are common when you are pregnant with twins. So, exercise, but keep it light and slow it when the delivery date is closer. This could boost your energy levels. If you are the fitness type, it is easier for you; the only change you need to do is to alter it a bit based on your specific needs.
Always consult your doctor rather than simply relying on information from cyberspace. Many doctors advise patients to stop exercising completely when they reach the second trimester. Once you reach the 24th week, it’s best to take a short stroll or a short, relaxing swim—nothing more than that.
Benefits of Exercising During Twin Pregnancy
Exercising in pregnancy is a great way to ensure fitness. Here are some benefits of it.
- It will help you get a sound sleep
- Walking aids cardiovascular health that prevents swollen ankles and a sore back are common during pregnancy.
- Exercising helps with managing back and leg pain during pregnancy.
It may decrease the risk of pregnancy complications like pre-eclampsia (3).
It may lead to fewer delivery complications.
5 Safe Exercises During Twin Pregnancy
Exercising during pregnancy can be beneficial. Let’s take a look at some exercises that are safe and completely doable with twin fetuses.
1. Swimming
Unless you are having back/pelvic pain, it is completely ok to swim during pregnancy—even with twins. It helps support the weight and keeps the pressure off joints and ligaments. It even reduces the swelling in the legs that some pregnant women experience (4). As pregnancy advances, simply moving around, standing, or walking in the pool can be quite relaxing. If you are interested, you could try aquanatal classes as well. Remember to consult your doctor though.
2. Pelvic floor exercises
Also known as Kegel exercises, these are very important to strengthen the muscles that control the bladder and uterus. Most women feel incontinent when they are pregnant and the problem is intense when pregnant with twins. Hence, during this time, pelvic floor exercises can come to your rescue (5). It also helps you push during delivery, easing the process and reducing the risk of hemorrhoids. For more details on how-to and safety measures to be followed, look up here.
3. Walking
This is perhaps the simplest and the most beneficial. It keeps you fit and active, so it is a good idea to spend at least 30 minutes of the day walking. Unless you experience pain in the lower back or pelvic region, you can continue walking till the very end of your pregnancy. If the pain persists, consult your doctor.
4. Yoga
Yoga is the best form of exercise for all and pregnant women are no exception. It is gentle, yet helps make your muscles flexible. Breathing exercises have a calming effect and help you relax, which is very essential during pregnancy. Remember to avoid any Asana that calls for lying flat on your back/tummy. These could lower your blood pressure. Also, keep away from exercises that cause back pain or cause your tummy muscles to stretch
5. Pilates
These are mainly for your tummy and pelvic floor muscles that are put under a lot of strain, especially when you are pregnant with twins. It takes the stress off your back and pelvis as the exercises are performed with the hands and knees (6). Remember, don’t go overboard; look for an instructor qualified to work with pregnant women and keep away from exercises that involve lying flat on your back or tummy.
Exercises To Avoid During Twin Pregnancy
Some exercises to avoid during twin pregnancy are:
- Those that are aimed at weight loss
- Heavy sports like soccer and football
- Skiing, biking, and horseback are risky; you may fall or sustain injuries
- Trekking at high altitudes
- Any exercises that may strain your cervix
What Are The Signs That I Should Stop Exercising?
While exercising if you have uncomfortable Braxton Hicks contractions it is advisable to take a break and allow them to settle. Even after rest, if they still continue or become painful, immediately contact your doctor.
You should stop exercising and contact your doctor if you have any of the following symptoms due to exercising:
- Excessive Shortness of breath
- Chest pain
- Feel dizzy
- Contractions that are painful or signs of premature labor
- Water breaks or leaks
- Spotting or vaginal bleeding
- Fatigue
- Stomach ache
- Baby is moving or kicking less
- Headache that is not going away after rest
- Weakness in the muscles
- Any kind of pain or swelling in your calf
Once your doctor gives you the go-ahead for exercises, choose moderate ones that are beneficial and suited to your medical condition. Of course, what is even more important is to top up your exercises with good food and plenty of water to stay healthy and hydrated. Pregnancy is a period of joy and with twins, it is only doubled. Enjoy it while it lasts.
FAQ’s
1. Can I Work Out While Being Pregnant With Twins?
Exercising while expecting twins is generally safe. It’s better to start slowly with gentle and simple exercises. Try something your body is familiar with. Then, set realistic goals and design customized workout plans accordingly. Further, it’s better to consult your doctor before planning a workout schedule to ensure your and your baby’s overall health.
2. What Should You Not Do When Pregnant With Twins?
Being pregnant with twins or triplets puts you in a different category. You have to be more careful than a normal pregnancy. If you’re expecting twins, you should avoid doing a few things such as involving in adventure sports, performing high-intensity exercises, eating excessively, or soaking in hot water baths.
3. When Should I Stop Working While Pregnant With Twins?
It’s a good idea to go on leave to rest and relax while pregnant. Most women stop working at some time between 28 to 30 weeks. The earliest date women can start their leave is 11 to 12 weeks before the delivery date. However, it’s good to consult your doctor for personalized advice.
References –
- Changes in the spinal curvature, degree of pain, balance ability, and gait ability according to pregnancy period in pregnant and nonpregnant women
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4305582/
2. Pulmonary function in advanced uncomplicated singleton and twin pregnancy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4109196/
3. Adherence to Walking or Stretching, and Risk of Preeclampsia in Sedentary Pregnant Women
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2895148/
4. Therapeutic Aquatic Exercise in Pregnancy: A Systematic Review and Meta-Analysis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8836459/
5. Effects of pelvic floor muscle training in pregnant women
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7657576/
6. The effect of Pilates on pain during pregnancy and labor: a systematic review and meta-analysis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10511286/
