Contents:
- Medical Video: Exercising When You're Pregnant With Twins
- The best type of exercise when pregnant with twins
- Swim and aquanatal classes
- Yoga
- Pilates
- Lower pelvic floor exercise
- Walk
- Do not push yourself
- Signs must stop exercising
- When is exercise not safe?
Medical Video: Exercising When You're Pregnant With Twins
Exercise during pregnancy for twins is generally safe and good for you, but you should discuss it with your doctor or midwife before doing so. You may have to be more watched than mothers who only have one child.
Because your body size increases faster than a mother containing only one child, some types of exercise may make you uncomfortable in the early pregnancy.
Even though your stomach will be bigger than a mother who is pregnant with one child, the lungs can adapt well so that you don't have difficulty breathing when exercising.
The last three months of pregnancy for twins will be even more tiring for you. You are also more prone to iron deficiency (anemia due to iron deficiency) if you are pregnant with twins, which makes you even more tired. Because more than half of twins are born before 37 weeks, most professional health experts do not recommend strenuous or aerobic exercise after 28 weeks of pregnancy.
If you want to continue exercising after 28 weeks, talk to your doctor or midwife beforehand, and read tips on exercising safely before starting.
The best type of exercise when pregnant with twins
The exercise below is ideal for pregnant women, as long as the doctor or midwife says that this sport is safe for you:
Swim and aquanatal classes
Exercising in water will make you more comfortable than other sports, because water helps support additional weight. Water supports joints and ligaments while exercising, protecting you from injury.
Swimming may also relieve swelling and discomfort due to vessels varicose, which is common in twin pregnancies.
If you suffer from back or pelvic pain, talk to your midwife or physiotherapist before you start swimming. If your chest style feels uncomfortable, ask about swimming styles or alternative water sports. However, moving and walking in water is a good type of exercise, and may help reduce aches and pains.
Ask the community of pregnant women or the nearest gym about pregnant gymnastics classes in water, and tell the instructor that you are pregnant with twins.
Yoga
Yoga is a gentle way to maintain fitness, which may also help to flex and form muscles. Avoid standing upside down and any movement that requires you to lie face down, especially after 16 weeks because it might reduce blood flow to the uterus.
Never force yourself in any yoga position or stretch yourself, especially during stretching your abdominal muscles. You may need to change several positions if you experience back pain or pelvis.
Most yoga teachers recommend starting yoga classes in the second trimester of pregnancy, after 14 weeks. After 28 weeks, some positions may feel uncomfortable to do. You should check whether the yoga doctor and teacher does allow you to continue with the next class.
Pilates
This exercise focuses on the lower abdominal and pelvic muscles, which can be even more difficult if you have more than one baby. Many pilates exercises are done by hand-and-knee position. This helps reduce pressure on the back and pelvis, and may help improve the position of the baby to be ready for birth.
Before trying Pilates, make sure you can find the pelvic floor muscles. If the lower pelvic muscles can contract properly, you will get more exercise from the pilates session. If you can't find or feel it, see a physiotherapist before starting pilates.
A number of positions, especially if you are on your back or face down, should not be done in pregnancy. Look for pilates classes specifically for pregnant women, with qualified instructors, and tell them that you are pregnant with twins.
Lower pelvic floor exercise
Because your body's weight is getting heavier and because you have more pregnancy hormones in the body's system, you may wet your bed when you cough or sneeze. Regular pelvic floor exercises can help prevent or treat this problem.
If the problem is not resolved, ask the midwife or doctor to find out the right physiotherapist.
Walk
As long as you feel comfortable, and don't suffer from pelvic or back pain, walking is a good type of exercise during pregnancy. Walking helps you stay in shape without experiencing knee and ankle injuries, practical, and free of charge.
Do not push yourself
You must not overestimate yourself or exercise excessively. You need to exercise lightly, which can be measured by trying to chat or say a few long sentences while exercising. If you are panting and you can't 'chat' properly, that's the sign that your exercise needs to be reduced in intensity.
You may want to observe your heart rate while exercising, but because your heart rate in pregnancy can vary, it's better to exercise according to your abilities.
Signs must stop exercising
If you feel Braxton Hicks contractions while exercising, take a break. If the pain does not go away in 20 minutes, contact the midwife or doctor.
You should stop exercising and seek medical help from your doctor or midwife if you experience the following symptoms while exercising:
- Back or hip pain
- Removes fluids other than urine
- Vaginal bleeding
- Blurred vision
- Nausea
- Dizzy
- Fainted
- Can not breathe
- Irregular heartbeat
- Hands, feet and ankles swell
- Abdominal or chest pain is very painful
- Calf pain or swelling
- Babies are less or totally immobile
- Feel unwell
When is exercise not safe?
It is important to talk to your doctor or midwife before exercising if you:
- Pregnancy more than 27 weeks
- Anemia or feeling very weak and tired
- Have chest problems such as bronchitis or asthma
- Bleeding during pregnancy
- Previously had premature babies
- Have a premature birth certificate during pregnancy
- The cervix is weakened
- Low placental position (placenta praevia)
- Having low or high blood pressure
- Having conditions such as heart problems, diabetes, seizures, or thyroid disease
- Having a baby that is classified as small or growing incorrectly (fetal growth restriction)
- Less or excessive body weight
- Never exercised before, or wanted to exercise more often
