Written by: Shelby Gallagher
Medically reviewed by: Dr. Marci Fults, DO
Article Highlights:
- Exercise during pregnancy is safe and recommended as long as you and your babies are healthy.
- Exercise routines should reflect your physical capabilities throughout the pregnancy.
- Pregnant women should aim for 150 minutes of moderate-intensity aerobic exercise weekly.
- Good nutrition during pregnancy helps manage the extra demands on your body.
- Women carrying twins should eat an additional 600 nutrient-dense calories daily.
Pregnancy causes many changes in your body, but with proper nutrition and a safe exercise routine, you can manage both your health and your babies’ well-being! Let’s explore how maintaining a well-balanced diet and a moderate exercise regimen can benefit you and your little ones.
Is It Safe for Me to Exercise During My Twin Pregnancy?
Yes! The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women, including those expecting twins or multiples, stay active with appropriate exercises. Low-impact exercises like swimming, prenatal yoga, and walking are ideal, and you should aim for 30 minutes of activity daily.
Regular exercise can help reduce back pain, ease constipation, promote healthy weight gain, and improve cardiovascular health. It may also lower your risk of developing gestational diabetes or preeclampsia and help you shed baby weight after delivery.
Types of Exercise
- Walking: Start with a brisk walk or light hike, and increase intensity as your fitness level improves.
- Yoga & Pilates: Great for reducing stress, improving flexibility, and practicing controlled breathing. Modify poses as your belly grows to prevent falls.
- Swimming: The water’s buoyancy supports your body, relieving joint pressure and making it easier to move, which is especially beneficial during a twin pregnancy.
Nutrition During Twin Pregnancy
Good nutrition is critical during pregnancy, especially when carrying twins. Aim to eat an additional 600 nutrient-dense calories each day, focusing on foods rich in vitamins and minerals.
Vitamins & Minerals
Certain vitamins and minerals play crucial roles in pregnancy and are vital to your babies’ development:
- Folic Acid: Helps prevent neural tube defects. Twin pregnancies require 1000 mcg of folic acid daily.
- Iron: Necessary for producing extra blood. Twin pregnancies require about 27 mg of iron daily.
- Calcium & Vitamin D: Critical for strong bones, teeth, and eyesight. Women carrying twins need 2000–2500 mg of calcium and 1000 IU of vitamin D daily.
- Choline & Omega-3 Fatty Acids: Important for brain development and preventing birth defects.
- B Vitamins: Essential for energy, good vision, and placenta formation.
Tips for Planning a Healthy Diet
A balanced diet during pregnancy combines supplements and nutrient-rich foods to provide essential vitamins and minerals. Resources like MyPlate can help you create a personalized plan based on your height, pre-pregnancy weight, and activity level. Consult your healthcare provider before making changes to your supplement routine.
Glossary
- Deep Vein Thrombosis (DVT): A condition where blood clots form in deep veins, often in the legs.
- Preeclampsia: A pregnancy complication characterized by high blood pressure and signs of organ damage.
- Placenta Previa: A condition where the placenta partially or completely covers the cervix, potentially causing complications during delivery.
