So eye ankasa sɛ wobɛyɛ apɔw-mu-teɛteɛ a ɛkanyan wo kɛse bere a wonyinsɛn no? Momma yɛnka eyi ho asɛm!

Wɔ saa bere a ɛsom bo a worehwɛ kwan sɛ wobɛyɛ ɛna yi mu no, nsɛmmisa pii wɔ w’adwenem, ɛnte saa? Wɔn mu no, asɛmmisa kɛse a nnipa pii wɔ ne sɛ, "So ɛnyɛ hwee sɛ mɛteɛteɛ m'apɔw mu wɔ saa bere yi mu? Sɛ ɛte saa a, apɔw-mu-teɛteɛ bɛn na eye?" Ebia nnipa binom besuro kakra, titiriw wɔ ``High-Impact Exercise'', a yɛfrɛ no "sore" no ho. Enti, momma yɛnka eyi ho asɛm pefee nnɛ, te sɛ nea yɛne yɛn adamfo bi rekasa.

So eye ankasa sɛ wobɛteɛteɛ w’apɔw mu bere a wonyinsɛn no?

Nea edi kan koraa no, apɔw-mu-teɛteɛ yɛ kɛse ma mmea a wɔyem dodow no ara a wɔwɔ apɔwmuden. Nokwarem no, ebetumi ama wo ho atɔ wo kɛse na aboa ma woasiesie wo nipadua ama awo. U.S. Akwahosan ne Nnipa Dwumadibea (`(U.S. Akwahosan ne Nnipa Dwumadibea)`) mpo kamfo kyerɛ sɛ ɛsɛ sɛ mmea a wɔyem a wɔwɔ apɔwmuden (wɔn a wɔnyɛ nnam kɛse dedaw na wɔmfaa apɔw-mu-teɛteɛ a emu yɛ den) yɛ anyɛ yiye koraa no simma 150 (ɛno yɛ nnɔnhwerew 2 1/2) a ɛyɛ aerobic dwumadi a emu yɛ den dapɛn biara.

Fa no sɛ wo nantew ntɛmntɛm bɛyɛ simma 30 da biara wɔ awia aduan bere mu wɔ adwumam. Ɛno ne nea eyi kyerɛ.

So wunim nea "moderate-intensity" kyerɛ? Ɛyɛ mmerɛw yiye. Sɛ wubetumi ne obi akɔ so abɔ nkɔmmɔ a ɛfata bere a woreteɛteɛ w’apɔw mu a, ɛno ne nea ahoɔden a ɛkɔ fam yɛ. Worente nka sɛ woabrɛ, nanso wobɛteɛteɛ w’apɔw mu kakra.

Dɛn ne saa apɔw-mu-teɛteɛ a ‘ɛnyɛ kɛse’ ne ‘nsunsu kɛse’ yi?

Afei ma yɛnhwɛ apɔw-mu-teɛteɛ ahorow abien yi.

• Low-Impact Exercise : Eyinom yɛ apɔw-mu-teɛteɛ a ɛma wo ho yɛ brɛoo yiye, ɛyɛ mmerɛw na ɛnhyɛ wo nkwaa so kɛse. Susuw nantew, asuguare, ne nea ɛkeka ho Eyinom ye ma nyinsɛn.

• High-Impact Exercise : Eyinom yɛ apɔw-mu-teɛteɛ a ɛfa ahuruhuruw, mmirikatu, ne kankyee a ɛyɛ den kakra wɔ nkwaa no so kakra ho. Nhwɛso ahorow bi ne mmirikatu a wɔde tu mmirika ne apɔw-mu-teɛteɛ bi a ɛma obi tumi yɛ hyew.

Afei ebia woresusuw sɛ, "Enti mekɔɔ mmirikatu na meyɛɛ aerobics ansa na merenyinsɛn, so mintumi nyɛ mprempren?" Nokwarem no, sɛ wo nyinsɛn no rekɔ yiye na enni ɔhaw biara, na wo duruyɛfo ka sɛ eye a, wubetumi ayɛ apɔw-mu-teɛteɛ a emu yɛ den (i.e., ɛnyɛ den dodo) a ɛwɔ nkɛntɛnso kɛse bi. Adanse biara nni hɔ a ɛkyerɛ sɛ ɛbɛpira akokoaa no.

Nanso biribi wɔ ho, saa ``High-Impact'' apɔw-mu-teɛteɛ yi yɛ apɔw-mu-teɛteɛ a ɛde nhyɛso ne nhyɛso pii ba nipadua no so. Enti bere a wo yafunu reyɛ kɛse no, ebia wobɛte nka sɛ wo ho yeraw wo na wote yaw bere a woreyɛ eyinom no. Sɛ wote nka sɛ wo ho nyɛ wo dɛ kakra a, mma wo tirim nyɛ den na nka sɛ, ''Oo, ɛnyɛ hwee, momma yɛnyɛ no kakra bio.'' Ɛsɛ sɛ wugyae saa bere no ara. Nea ɛho hia paa ne sɛ wubetie wo nipadua.

Apɔw-mu-teɛteɛ a ɛwɔ nkɛntɛnso kɛse ma wote nka sɛ "wow, na ɛno yɛ apɔw-mu-teɛteɛ pa." Nanso, apɔw-mu-teɛteɛ a ennya nkɛntɛnso kɛse nso betumi ama wo koma bɔ ne mframa pa a wunya no akɔ soro. Ɛboa wo nso ma wokwati sɛ wobɛkanyan wo ho mpofirim a ɛde adwennwen a ɛho nhia ba wo nkwaa, wo nnompe, ne wo ntini so.

Na sɛ woyɛ nnam paa ansa na worenyinsɛn nso ɛ?

Ebia na woyɛ nnam kɛse ansa na worenyinsɛn, ebia na woreyɛ aerobic dwumadi ahorow a emu yɛ den mpo. Sɛ wo duruyɛfo ka sɛ asiane biara nni ho mma wo ne wo ba no a, ebia wubetumi akɔ so apɔw-mu-teɛteɛ a wotaa yɛ no so akodu baabi. Nanso, eyi betumi asesa bere a wo nyinsɛn no kɔ so no . Enti, ɛho hia sɛ wo ne wo duruyɛfo kasa fa mfaso ne ɔhaw ahorow a ɛwɔ apɔw-mu-teɛteɛ nhyehyɛe a wopɛ so ne sɛ ebia ɛfata wo saa bere yi ho.

Apɔw-mu-teɛteɛ bɛn na ɛsɛ sɛ wokwati ampa bere a woanyinsɛn no?

Apɔw-mu-teɛteɛ ne dwumadi ahorow bi nyɛ papa koraa wɔ nyinsɛn mu. Nyansa wom sɛ yɛbɛkwati wɔn. Ma yɛnhwɛ nea wɔyɛ:

• Mu duru a wɔma so ne mu duru ntetee : Ɛsɛ sɛ wɔkwati eyinom, titiriw wɔ ɔsram abiɛsa a edi kan no akyi (kyerɛ sɛ, wɔ asram abiɛsa a edi kan no akyi).
• Apɔw-mu-teɛteɛ a wɔyɛ bere a woda w'akyi : Sɛ nhwɛso no, apɔw-mu-teɛteɛ te sɛ ``Sit-ups''. Eyinom nso mfata wɔ ɔsram abiɛsa a edi kan no akyi. Wunim dɛn? Sɛ woda w’akyi a, awotwaa no mu duru de nhyɛso ba mogya ntini kɛse bi so, na ɛno betumi ama wo ho ayɛ wo yaw, na mogya dodow a ɛkɔ akokoaa no nso so betumi atew.
• Nkitahodi Agumadi : Susuw hockey, basketball, netball ho. Asiane a ɛwɔ hɔ sɛ wɔbɛbɔ obi wɔ yafunu mu no dɔɔso wɔ saa agumadi ahorow yi mu. Enti, twe wo ho fi saa agumadi ahorow yi ho koraa wɔ saa bere yi mu.
• Deep sea diving (`(Scuba Diving)`) : Eyi mfata koraa mma ɛnanom a wɔyem.
• Apɔw-mu-teɛteɛ a ɛfa nkɔso ne ɔhaw pii ho : Nneɛma te sɛ apɔnkɔ so tra yɛ eyi ho nhwɛso.
• Dwumadi ahorow a asiane kɛse wom sɛ obi bɛhwe ase : Wɔnkamfo apɔw-mu-teɛteɛ, akwantu, skiing, roller skating, ne nea ɛkeka ho nkyerɛ saa bere yi. Ahwease ketewaa bi mpo betumi ayɛ nea asiane wom.
• Nneɛma a ɛma nipadua mu hyew kɔ soro kɛse : Sɛ nhwɛso no, `(Hot Yoga)` (wɔ mmeae bi no, wɔyɛ yoga wɔ adan a ɛhɔ yɛ hyew yiye mu). Afei nso, nneɛma te sɛ nsuo a ɛyɛ hyeɛ paa a wobɛguare ne sauna (`(Sauna)`) a wobɛtena no nyɛ papa saa berɛ yi. Efisɛ nipadua mu hyew a ɛkɔ soro a ɛho nhia no nyɛ papa mma akokoaa no.

So mmere bi wɔ hɔ a eye sɛ worenteɛteɛ w’apɔw mu?

Yiw, ɛtɔ mmere bi a ɛyɛ papa sɛ wo ne wo ba no bɛkwati apɔw-mu-teɛteɛ. Ma yɛnhwɛ saa tebea horow no bi:

• Sɛ wowɔ koma anaa ahurututu mu yare biara a.
• Sɛ wo nyinsɛn nkokoaa pii (te sɛ mmanoma, mma mmiɛnsa) bere koro mu (`(Multiple Pregnancy)`).
• Sɛ wowɔ mogya mmoroso a ɛyɛ den sɛ wubedi so a.
• Sɛ wowɔ mogya a ɛtɔ kɔ nipadua mu a emu yɛ den a.
• Sɛ wo duruyɛfo aka akyerɛ wo sɛ ɛnsɛ sɛ woteɛteɛ w’apɔw mu esiane aduruyɛ mu ntease foforo biara nti a.

Wɔ nsɛm a ɛte sɛɛ mu no, ɛho hia yiye sɛ wudi wo duruyɛfo akwankyerɛ akyi .

Enti apɔw-mu-teɛteɛ bɛn na eye sen biara a ɛsɛ sɛ woyɛ wɔ nyinsɛn mu? Dɛn bio na ɛsɛ sɛ wuhu?

"Enti dɛn ne apɔw-mu-teɛteɛ a eye sen biara ma afe no mu bere yi?" ebia woresusuw ho. Nneɛma akɛse bi a ɛsɛ sɛ woyɛ ni:

• Nantew : Eyi ne apɔw-mu-teɛteɛ a ɛyɛ mmerɛw na ahobammɔ wom sen biara. Wubetumi ayɛ no bere biara, baabiara.
• Asuguare : Asuguare ma nipadua no mu duru so tew na ɛnyɛ den nso wɔ nkwaa no so.
• Nsuo mu Aerobics : Eyi nso ye paa sɛ asuguare. Ɛnyɛ den sɛ wobɛteɛteɛ w’apɔw mu esiane nsu a ɛsensɛn nsu mu nti.
• Yoga : Yoga adesua ahorow bi wɔ hɔ a wɔayɛ ama mmea a wɔyem titiriw (Prenatal Yoga). Eyinom ma nipadua no tumi yɛ nsakrae na ɛma adwene no dwo. Nanso, sɛnea yɛadi kan aka no, nyɛ nneɛma te sɛ Hot Yoga.
• Pilates : Eyi nso yɛ apɔw-mu-teɛteɛ a ɛboa ma ntini ahorow mu yɛ den na ɛkari pɛ. Pilates apɔw-mu-teɛteɛ bi wɔ hɔ a wɔayɛ mu nsakrae sɛnea ɛbɛyɛ a ɛbɛfata ɛnanom a wɔyem.

Nea ɛho hia sen biara ne sɛ ansa na wubefi apɔw-mu-teɛteɛ biara ase, anaasɛ wotoa apɔw-mu-teɛteɛ bi a woreyɛ dedaw so a, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa na wunya ne pene. Oduruyɛfo no na ɔbɛhwɛ w’akwahosan ne akokoaa no akwahosan na wakyerɛ wo nea eye ma wo.

Kae sɛ ɛsɛ sɛ wote nka sɛ wo ho tɔ wo bere a woreteɛteɛ w’apɔw mu no. Sɛ wote nka sɛ woabrɛ, wo ho ayɛ wo yaw, anaasɛ wo ho ayɛ wo yaw a, gyae ntɛm ara. Nom nsu pii. Hyɛ ntade a ɛyɛ fɛ na ɛma ahome.

Awiei koraa no, ade a ɛho hia sen biara (Take-Home Message) .

Okay, enti misusuw sɛ nneɛma pii a yɛaka ho asɛm no ada adi pefee ama wo. Sɛ yɛbɛbɔ no mua a:

• Apɔw-mu-teɛteɛ a emu yɛ den a ɛfata ye yiye ma ɛnanom a wɔyem a wɔwɔ apɔwmuden dodow no ara.
• Apɔw-mu-teɛteɛ a ennya nkɛntɛnso kɛse ne nea ahobammɔ wom sen biara. Nanso, sɛ oduruyɛfo pene so a, nnipa binom nso betumi ayɛ apɔw-mu-teɛteɛ a emu yɛ den a ɛkanyan adwene kɛse.
• Tie wo nipadua. Sɛ wote nka sɛ wo ho nyɛ wo dɛ a, gyae ntɛm ara.
• Akyinnye biara nni ho sɛ apɔw-mu-teɛteɛ ne dwumadi ahorow bi wɔ hɔ a ɛsɛ sɛ wokwati.
• Apɔw-mu-teɛteɛ mfata wɔ akwahosan tebea horow bi ho.
• Nea ɛho hia sen biara: Bere nyinaa kɔ wo duruyɛfo nkyɛn ansa na woafi apɔw-mu-teɛteɛ biara ase anaasɛ woatoa so.

Ɛnyɛ wo nkutoo na wowɔ saa akwantu yi mu. Wo duruyɛfo, w’abusua, ne wo nnamfo nyinaa wɔ hɔ sɛ wɔbɛboa wo na wɔakyerɛ wo kwan. Enti, nsuro sɛ wubebisa nsɛm na woahu. Mepɛ sɛ mopɛ bere fɛfɛ yi, anigye ne apɔwmuden!

`Nyinsɛn, Apɔw-mu-teɛteɛ, Apɔw-mu-teɛteɛ a Ɛwɔ Nkɛntɛnso Kɛse, Apɔw-mu-teɛteɛ a Ɛmma Nkɛntɛnso Ba fam, Nyinsɛn Akwahosan, Awo, Apɔw-mu-teɛteɛ a Dwoodwoo