EXErCiSE DUring PREGNANcY?

Get An Expert View from Sanford Women’s

ain. Snow. Heat. Cold. None have dampened Tarah Bjorem’s passion for outdoor running. She averages six miles a day before the sun rises.

“It’s been great for me — physically and mentally. And I’ve stuck with it for 12 solid years,” said the 33-year-old who recently shifted careers from nursing to information technology at Sanford Health.

But what happened when the season of her life turned to motherhood?

Best for baby

“At every prenatal appointment I’d ask the same question: ‘Can I keep running?’” recalled Bjorem. “My doctor always said yes as long as I felt okay and wasn’t having any problems. He also said it would make my labor quicker. I’m living proof.”

Bjorem ran through every month of pregnancy, right up to the day before she delivered.

On September 18, 2009, after a 3-hour labor and a 20-minute delivery, she and husband Josh welcomed Rhonin, a healthy baby boy.

“I attribute my short labor to running,” said Bjorem.

A medical view

Sanford Women’s obstetrician/gynecologist Dr. Rebekah Tompkins listened to a recap of Bjorem’s experience and agreed.

“There’s variation from person to person, but certainly it’s well known that women who are physically fit and exercise regularly during pregnancy have easier, quicker labors,” she said. “One reason is a better blood supply to the uterus and placenta. Another is the muscle strength that enables efficient, effective pushing.”

The mental boost from exercise is a plus, too. “Pregnancy adds more stressors, so an activity that calms you is definitely beneficial,” she said.

Benefits beyond

In addition to preparing the body for labor and delivery, regular exercise during pregnancy can open the door to several other benefits:

* Lower blood pressure

* Improved mood

* Better sleep

* Reduced backaches

* Decreased constipation

* Decreased swelling in the lower extremities

* Better regulated blood sugars in women with gestational diabetes

* Ease in losing weight after delivery

Exercise safely!

If you’re pregnant and considering exercise, first talk with your doctor. The American College of Obstetrics and Gynecology typically recommends 30 minutes of exercise a day most days of the week. In addition:

* Exercise at a pace that allows you to maintain a conversation.

* If you’re new to exercise, start gradually — walking on a treadmill for example.

* No contact sports or strenuous lifting.

* Beginning the fourth month, avoid lying flat on your back.

* Be extra cautious — your growing belly affects your balance.

* Always listen to your body.

“Appropriate exercise during pregnancy is excellent, but don’t let it stop there,” said Dr. Tompkins. “Keep exercising after your delivery. It’ll make weight loss easier. And a walk outside on a gorgeous summer day is a really nice way to spend time with your baby.”

And the Bjorems? They’ve discovered the joy of family exercise. On summer evenings you’ll find them together on the winding paths of Fargo — Tarah rollerblading, Josh biking, and Rhonin laughing in delight from the safety of his bike trailer. Happy trails! [AWM]