Staying fit and healthy when you're expecting
When dancer and choreographer Kora Radella Feller, of Fargo, became
pregnant last fall, she wanted to maintain her active lifestyle.
Kora continued to teach several dance classes each week, and,
well into her third trimester, she feels great. "It's very
empowering to feel strong," she said. "There are so
many changes going on inside my body, and when I exercise, I'm
more attentive to those changes."
SHOULD YOU EXERCISE DURING PREGNANCY?
Upon learning they are pregnant, most women are eager to practice
healthy habits. "After the first ultrasound, when they see
something's in there, they're excited," said MeritCare obstetrician/gynecologist,
Dr. Peggy Mickelson. "They want to be as healthy as they
can."
Dr. Mickelson does not recommend strenuous exercise during pregnancy
unless a woman is already fit. "But I do encourage them to
be as active as possible during pregnancy," she added. Walking
20-30 minutes every day produces powerful results. "It'll
keep the abdomen stronger, the back stronger, the legs stronger
— all those muscles that will be used to carry the pregnancy
to term without the aches and pains," Dr. Mickelson said.
Kora follows this advice by walking and stretching each day. "I
believe the more you exercise, the more likely you are of adapting
to the extra load," she said.
"It's
very empowering to feel strong. There are so many
changes going on inside my body, and when I exercise,
I'm more attentive to those changes."
—Kora Radella Feller, dancer/choreographer
HOW TO GET STARTED
Exercise physiologists at MeritCare SouthPointe educate pregnant
women and provide one-on-one consultation and evaluation to help
them cope with their changing bodies. DeAnn Ballard, exercise
specialist, says their focus is more moderate than vigorous. "Pregnancy
is not a time to achieve fitness goals but rather to maintain
them," she said.
To help women understand how to exercise efficiently and safely,
DeAnn would like to start a prenatal exercise class. "It's
a population of very special people," she said. "This
class would be an opportunity to give women a sense of control
over their changing bodies."
Dr. Mickelson agrees that sharing the experience would help women
reach their fitness goals no matter which stage of pregnancy they
are in. "When a first-time mom who is eight to ten weeks
along sees a woman who is close to term still up and at it, that
is part of the education," she said. "And you meet friends
you can continue to exercise with after pregnancy."
HOW TO EXERCISE SAFELY
Although exercise has many benefits, Dr. Mickelson cautions against
getting carried away with activity during pregnancy. "Make
sure you don't overdo it," she said. "You want to keep
hydrated, and always check your pulse. You don't want it to exceed
60 to 80 percent of your maximum target heart rate." An elevated
pulse can cause decreased blood flow to the baby. "Decreased
blood flow can cause the uterus to start to contract," Dr.
Mickelson said.
Once given consent by a physician, Kora encourages pregnant women
to be active and healthy. "There are physical benefits within
that manifest themselves in psychological benefits," she
said. "It's nice to feel strong."
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