If you’ve just learned that you’re expecting multiples, you might be wondering how this impacts your exercise routine. You may have heard that you’ll need to gain more weight, consume additional calories, and potentially manage more intense pregnancy symptoms. So, how does this affect your fitness regimen? It’s essential to understand what’s best for you and your babies.
Is Exercise Safe?
Determining whether exercise is safe during a multiples pregnancy can be confusing. For a singleton pregnancy, the standard recommendation is 30 or more minutes of moderate exercise daily. However, the American College of Obstetricians and Gynecologists (ACOG) advises that women carrying multiples should refrain from aerobic exercise due to heightened risks of complications. It’s crucial to discuss your desire to stay active with your healthcare provider. If you were active before conception, chances are they’ll support your continued activity for as long as it’s deemed safe.
What Exercises Can I Do?
Once you’ve received approval from your healthcare provider, you can start an exercise routine. If you were walking daily before pregnancy, you should be able to maintain that habit during the first half of your pregnancy. Low-impact exercises are often recommended as they are generally better tolerated. Activities like stationary biking, arm workouts, and swimming are considered safe. Many women find the buoyancy of water comforting, making swimming an enjoyable option. Prenatal yoga and Kegel exercises are also beneficial.
Which Exercises Should I Avoid?
Avoid any exercises that require you to lie flat on your back. Weightlifting and resistance training should also be approached with caution. It’s best to skip any physical activity if you’re feeling feverish or if the weather is hot and humid. Hot tubs and saunas should be avoided too.
What Warning Signs Mean I Should Stop Exercising?
You should immediately cease exercise if you experience:
- Signs of contractions
- Pressure in the pelvis
- Vaginal bleeding or unusual discharge
- Dizziness
- Swelling, especially in your feet
Ensure you keep your healthcare provider informed about your exercise routine during pregnancy.
When Should I Scale Back on Exercise?
As long as you feel well and are not facing complications, most women who have been active throughout their pregnancy can continue exercising as long as they feel comfortable. Some healthcare professionals may suggest reducing exercise intensity around 20 weeks (compared to 28 weeks for singleton pregnancies). If complications arise that necessitate partial or complete bed rest, you’ll likely need to cut back sooner. Always discuss your exercise preferences and concerns with your prenatal care provider.
For more insight on the journey to parenthood, check out our blog post on simplifying the journey to parenthood. If you’re considering at-home insemination, you can learn about a free sperm donor matching service in Vegas at Vegas Pregnancy or explore the only reusable option offered by Make a Mom. You can also find a detailed explanation of how at-home insemination works on Make a Mom’s website. For more comprehensive resources on treating infertility, visit ACOG. For expert insights on pregnancy and parenting, be sure to check out Modern Family Blog.
In summary, maintaining a safe exercise regimen during a multiples pregnancy requires careful consideration and communication with your healthcare team. Staying active can be beneficial, but it’s essential to listen to your body and prioritize safety for you and your babies.