*Article originally ran in Mar/Apr 2009 edition of TWINS Magazine

Exercise. You know you should do it. You even want to do it – regularly. Instead of running on the treadmill, you’re running on empty, and feeling a little blue too.

Truth be told, mothering multiples may be the most demanding, stressful job you’ll ever do. Frazzled, weary, irritable, and overwhelmed?  No wonder a dark cloud is overshadowing what should be a time of wonder and enjoyment. In fact, recent statistics show that one in ten mothers suffer from post-partum depression (PPD) and that PPD is five times more common in mothers of multiples than mothers of singletons.

Ariela Frieder, M.D., an OB/Gyn at the Montefiore* Medical Center in Bronx, NY, speculates that the baby blues moms of multiples experience may be rooted in the lengthy, often stressful pregnancy. “Being pregnant with multiples automatically categorizes the mother as a high risk pregnancy. They are monitored more closely, are more susceptible to medical complications, and are often placed on bed rest.”  If mom was fit before the pregnancy, the sudden inability to do the same activities she enjoyed before the pregnancy can be frustrating.

The good news? The solution could be in your sneakers. Recent studies show that regular exercise not only improves physical health, it can bring out the mental sunshine.

Amy Riley, M.D., mom to four year-old triplets and an OB/Gyn at the Sutter Medical Foundation in Roseville, CA, says that moms get multiple benefits from regular exercise, such as,  “improved self esteem, body image, improved sleep, stamina, decreased fatigue, improved mood…all qualities which allow a person to respond better to the demands of new motherhood. All maternal benefits of exercise would be passed on to the child in the form of a more alert, responsive caregiver,” adds Riley.

But first things first, get the “go ahead.” By six weeks postpartum, most women who have no medical contraindications can return to a scaled-back version of their pre-pregnancy routine. Muscles, tendons and joints take time to return to normal. To avoid unnecessary injury, “all heavy lifting should be avoided until at least 4-6 weeks postpartum,” advises Riley.

Maternal fitness expert and author of Pregnancy for Dummies, Catherine Cram, M.S., recommends short bouts of gentle exercise, such as walking in 15 min increments, three times per week for several weeks before increasing exercise intensity. “Start slow, and remember, every woman is different, so pay close attention to how your body feels,” says Cram.

Ask and you shall receive. “Build your network of support,” says Cram. “You are with your babies 99% of the time. There needs to be a period of time when mom is focused on mom.” Help might be just around the corner (literally). Enlist the help of friends, neighbors, grandparents, and your spouse.

Make it a family affair. “The kids love the daycare area, and despite frequent trips to change diapers, it is totally worth the effort,” says Riley.  “My kids have made friends (at the gym) and are learning about fitness, rock climbing, swim lessons…it is excellent family time.”

Get fit with friends. Exercising with a group of women who have similar interests and goals can provide both the structure and incentive you need to stay committed. Stroller classes (for infants 6-months and older) are one great example.  But don’t overdo it. “Moms with multiples need to be very careful pushing strollers that are too heavy,” says Riley.

Think big. Right now, keeping up with your little ones may feel like the equivalent of running the Boston Marathon, but have you ever dreamed of finishing the real thing?

Follow the leads of these speedy ladies for inspiration.

Marathon mom Laura Murphy was a competitive runner before her twin boys came along, but that didn’t necessarily make getting back into race-shape easy. Murphy eased back into her routine by “starting with just one mile,” and within one year was logging the same pre-pregnancy 50-60 miles per week. “The nice thing about running is that anyone can do it – any age, any level, you can get into running at any point,” says Murphy.

Laura’s tip: “Buy a baby jogger,” and look for a fitness club that has quality childcare. “I could put the babies in the childcare room, run for 45 minutes, shower, then get them home for their next feeding.”

Jennifer Burg has completed 5 marathons, an Iron Man triathlon and a multitude of other races, ranging from 5Ks to sprint triathlons, since her twin daughters were born. Her typical training day begins at 4am to run (she claims to “log a lot of miles before 7am”), followed by a lunch-hour swim at the Air Force base where she works. After the girls are in bed, she heads to the basement for a 2-3 hour ride on her triathlon bike.

Burg’s daughters are faithful fans. “Even in the bathtub, they want me to watch their swim strokes.” And though training is a huge commitment, everyone wins. “A lot of times when I win, the girls get the trophies.”

Jennifer’s tip: Find ways to turn training time into time together. “I’d put them in the jogger and run to the playground to play, then run home.  Once the girls started riding tricycles, I’d bring their trikes to the track and do my speed work. I’d bring a picnic and we’d have a great hour. It was always fun for them.”

Babes on the move! Find a class near you:
Stroller Strides
Stroller Fit
Baby Bootcamp
Itsty bitsy yoga

Go the Distance! Running clubs and resources for moms on the move:
Moms in Motion
Team in training
Jenny Hadfield

Give it a Tri!
beginner triathlete
trichic
tridivas
trivigor

Copyright 2009 Diane Raymond
*Article originally ran in Mar/Apr 2009 edition of TWINS Magazine