We yu kam fɔ no se yu de op fɔ bɔn pikin, yu go mɔs de wɔnda se, "A fɔ du ɛksɛsayz insay dis tɛm?" Sɔm pipul dɛn kin fred, ɛn ɔda pipul dɛn kin tink se i fayn fɔ du ɛksɛsayz. Infakt, we yu de du ɛksɛsayz we yu gɛt bɛlɛ, i gɛt bɔku bɛnifit fɔ yu ɛn yu pikin in wɛlbɔdi. Lɛ wi tɔk bɔt dis tide.
Wetin mek i rili fayn fɔ du ɛksɛsayz we yu gɛt bɛlɛ?
We yu de du ɛksɛsayz ɔltɛm ɔl di tɛm we yu gɛt bɛlɛ, i nɔ go jɔs ɛp yu fɔ gɛt wɛlbɔdi, bɔt i go ɛp yu bak fɔ fil fayn. Fɔ tɔk am simpul wan, na sɔm pan di bɛnifit dɛn we wi go gɛt.
- Mek yu tinap fayn: As yu pikin de gro, in bɔdi balans de chenj. Ɛksesaiz kin ɛp dɛn fɔ kɔntinyu fɔ tinap fayn.
- Bak pen ɛn taya kin ridyus: Bɔku mama dɛn kin gɛt bak pen insay dis tɛm. Dɛn kin jɔs fil bak se dɛn taya. We yu de du ɛksasaiz, dat kin mek yu rili fil fri frɔm dɛn tin ya.
- Dɛn kin avɔyd dayabitis we dɛn gɛt bɛlɛ: Sɔm pipul dɛn kin gɛt dayabitis nɔmɔ we dɛn gɛt bɛlɛ. Wi kin kɔl am gestational diabetes . Pruf de fɔ se ɛksesaiz kin ridyus dis risk.
- I de ridyus strɛs: Wit di chenj dɛm we de apin na di ɔmon dɛm we de apin insay dis tɛm, sɔntɛnde yu kin fil strɛs ɛn wɔri. Ɛksesaiz na di bɛst sɔlv fɔ dis.
- Gεn stamina fכ leba εn dilivεri: Leba εn dilivεri nid bכku stamina. Ɛksesaiz kin ɛp fɔ mek yu gɛt da trɛnk de.
Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz program ɛn aks if i fayn fɔ yu sik.
Udat dɛn kin ebul fɔ du ɛksɛsayz? Udat nɔ ebul?
Jɛnɛral wan, if yu bin dɔn ɔlrɛdi de du ɛksɛsayz bifo yu gɛt bɛlɛ, yu kin kɔntinyu fɔ du di sem tin dɛn we yu nɔ go chenj ɛni big chenj. Bɔt yu go nid fɔ mek sɔm smɔl smɔl chenj dɛn. Fɔ ɛgzampul, yu kin nid fɔ chenj frɔm ɛksashɔn dɛn we gɛt bɔku impak lɛk fɔ jomp ɛn rɔn to ɛksesaiz dɛn we nɔ gɛt bɔku impak.
Ivin if yu nɔ ɛva du ɛksɛsayz bifo, natin nɔ de fɔ fred. Afta yu dɔn go to yu dɔktɔ , yu kin bigin fɔ du ɛksɛsayz program sef wan . Bɔt we yu jɔs bigin fɔ du ɛksɛsayz, nɔ go du ɛksɛsayz dɛn we rili strɛs ɔ we at fɔ du. Tin dɛn lɛk fɔ waka kwik kwik wan ɛn fɔ swim na di wan dɛn we sef fɔ bigin wit.
Bɔt fɔ sɔm pipul dɛn we gɛt sɔm kayn wɛlbɔdi prɔblɛm, ɛksesaiz nɔto fayn tin. If na so i bi, yu dɔktɔ go tɛl yu fɔ stɔp fɔ du ɛksasaiz fɔ sɔm tɛm.
| Tin dɛn we yu fɔ tek tɛm wit we yu de du ɛksɛsayz | |
|---|---|
| Nɔ du ɛksɛsayz if yu gɛt dɛn tin ya. | |
| At sik | Hεmodynamically signifyant at sik |
| Sik dɛn we kin kam na di lɔng | Ristrikt lכng sik |
| di wik we di sεvikal wik | Inkɔmpɛtɛnt sɛviks/sɛrklɛj |
| Risk fɔ bɔn pikin bifo tɛm | Risk de fɔ bɔn pikin bifo tɛm pan kes dɛm lɛk twins. |
| Blɔd we de kɔmɔt | Blɔd we de kɔmɔt ɔltɛm insay di sɛkɔn ɔ tɔd trimɛst we uman gɛt bɛlɛ |
| Prɔblɛm dɛn we de na di plasɛnt | di plasεnta previa afta 26 wik |
| Ɔda prɔblɛm dɛn | di mεmbran dεm we rכp כ prεeklampsia |
| If yu gɛt dɛn sik ya, mek shɔ se yu go to dɔktɔ bifo yu du ɛksɛsayz. | |
Siriɔs anemia, dayabitis we dɛn nɔ kin kɔntrol (Tayp 1), ay blɔd prɛshɔn we dɛn nɔ kin kɔntrol, we kin fat pasmak ɔ we nɔ gɛt bɛtɛ wet (BMI <12), brɔnkaytis we nɔ de dɔn, we pɔsin kin smok pasmak. | |
Wetin na di ɛksesaiz dɛn we sef we uman gɛt bɛlɛ?
Bɔku pan di ɛksesaiz dɛn nɔ bad fɔ dis tɛm, as lɔng as yu tek tɛm du ɛksɛsayz ɛn nɔ ɛksɛsayz pasmak.
Di bɛst ɛn sef ɛgzampul dɛn:
- De swin
- Brisk waka we yu de waka
- Indo steshɔnari baysikul
- Low-impact aerobics we dɛn kin du ɔnda wan sɛtifiket instrɔkta
- Yoga ɔ Paylet dɛn
- Strɔng trenin ɛgzampul dɛn we yu de yuz layt wet
Dɛn ɛksesaiz ya nɔ kin gɛt bɔku prɔblɛm fɔ wund, dɛn kin wok di wan ol bɔdi, ɛn dɛn kin kɔntinyu fɔ du am ivin afta dɛn bɔn di pikin.
Sɔm simpul we dɛn fɔ du ɛksɛsayz
1. Fɔ strɛch
If yu du simpul strɛch lɛk dis bifo ɛn afta yu dɔn du ɛksɛsayz, dat go ɛp yu mɔsul dɛn fɔ ebul fɔ chenj.
- Nek rotation: Rilis yu nek ɛn sholda ɛn put yu ed dɔŋ. Dɔn, rɔta yu ed to di rayt sholda, bak to di sɛnt, dɔn to di lɛft sholda.
- Rot di sholda: Briŋ ɔl tu di sholda dɛn bifo, rɔta dɛn ɔp, briŋ dɛn bak, ɛn put dɛn dɔŋ.
- Leg swing: Sidɔm na grɔn wit yu leg dɛn we spre wayd ɛn swing yu leg dɛn ɔp ɛn dɔŋ.
2. Kegel Ɛgzampul dɛn
Dis na ɛgzampul we rili impɔtant. I de mek di mɔsul dɛn we de sɔpɔt yu uterus, blad, ɛn yu bɔdi strɔng. I kin rili ɛp fɔ rɛdi fɔ bɔn pikin ɛn fɔ wɛl afta yu bɔn pikin.
I rili izi fɔ du. Imajin se yu de tray fɔ stɔp fɔ pis. We yu du dat, di mɔsul dɛn na yu bɛlɛ we de dɔŋ kin tayt, nɔto so? Na dat dɛn kin kɔl Kegel ɛgzampul dɛn. Nɔbɔdi nɔ go ivin si yu de du dis. Yu kin du am ɛnisay! Na lɛk 5 tɛm insay di de, swɛt 10 tɛm fɔ 5 sɛkɔn ɛn afta dat, rilaks.
3. Bɔl Bɔl Ɛgzampul dɛn
Dis na bɔl we big ɛn we strɔng pas bɔl we dɛn kin yuz ɔltɛm fɔ du ɛksɛsayz. If yu sidɔm pan am, i go mek yu tinap ɛn yu bɛlɛ mɔsul dɛn strɔng. I go ɛp yu pikin bak fɔ go na di rayt pozishɔn.
Tin dɛn we yu nɔ fɔ ɛva du we yu gɛt bɛlɛ
Sɔm ɛksɛsayz ɛn tin dɛn we yu kin du kin ambɔg yu ɛn yu pikin insay dis tɛm.
- Ɛksesaiz fɔ lɛf fɔ it bɔku bɔku it: Yu wet fɔ de go ɔp fayn fayn wan insay dis tɛm. Yu fɔ tink bɔt fɔ lɛf fɔ it bɔku bɔku it afta yu dɔn gɛt di pikin.
- Spɔt we kin mek yu bɛlɛ wund: Spɔt lɛk futbɔl ɛn baskɛtbɔl gɛt bɔku risk fɔ mek yu bɛlɛ wund. So, dɛn fɔ rili avɔyd dɛn tin ya.
- Aktiviti dɛn we kin mek pɔsin fɔdɔm: Tin dɛn lɛk fɔ ski ɛn fɔ rayd ɔs nid fɔ balans fayn. Dɛn tin ya kin mek yu gɛt prɔblɛm bikɔs di balans kin go dɔŋ we yu bɛlɛ de gro. Fɔ rayd baysikul we yu kin yuz ɔltɛm kin mek yu gɛt prɔblɛm bak.
- Fɔ du ɛksasaiz tumɔs: We yu de du ɛksɛsayz, yu fɔ ebul fɔ tɔk nɔmal wan ɛn nɔ gɛt bɛtɛ briz. If yu nɔ ebul, yu de tray tranga wan pasmak.
- Jɔmp ɛn jomp ɛksesaiz: Bikɔs di jɔyn dɛn kin lɔs insay dis tɛm, chans de fɔ mek pɔsin wund.
- Tin dεm we de mek yu bכdi fil tu hot: Tu hot nכ gud fכ yu pikin. So if yu de du ɛksɛsayz pan hot de, pik tɛm lɛk mɔnin ɔ ivintɛm. Nɔ du tin dɛn lɛk hot yoga. Drink bɔku wata.
- Ɛksesaiz we yu de ledɔm na yu bak: Fɔ sɔm minit i fayn. Bɔt as yu uterus de gro, we yu de ledɔm na yu bak, dat kin mek blɔd nɔ flɔ to yu pikin. So, nɔ ledɔm na yu bak fɔ pas sɔm minit.
Ustɛm fɔ stɔp fɔ du ɛksɛsayz ɛn tɔk to yu dɔktɔ
Ɛksesaiz fayn fɔ ɔlman. Bɔt i impɔtant mɔ fɔ lisin to di sayn dɛn we yu bɔdi de gi. If yu si ɛni wan pan di sayn dɛn we de dɔŋ ya, stɔp fɔ du ɛksɛsayz wantɛm wantɛm.
| Di kwaliti dɛn we pɔsin kin gɛt we i gɛt risk | Wetin fɔ du |
|---|---|
| Short brith, taya pasmak, diziz, bak ɔ hip pen. | Stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn rɛst. If di sayn dɛn stil de, kɔl yu dɔktɔ. |
| Di simptom dɛm fɔ bɔn pikin bifo tɛm: - Kɔntrakshɔn we nɔ de stɔp ivin afta yu dɔn rɛst - Blɔd we de kɔmɔt na di vagina - Pen na bɛlɛ we nɔ kɔmɔn - Dischaj we de kɔmɔt na di vagina | Stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn go to yu dɔktɔ ɔ di ɔspitul imejensi rum (ETU) we de nia yu. |
| Ɔda siriɔs sayn dɛn: - Fɔ mek yu nɔ fil fayn - Chɛst pen - Hat de bit kwik kwik wan - Di anklɛ, an, ɔ fes kin swel wantɛm wantɛm | Stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn kɔl yu dɔktɔ. |
Mɛsej we dɛn kin kɛr go na os
- We yu de du ɛksɛsayz we yu gɛt bɛlɛ, dat kin rili bɛnifit yu ɛn yu pikin. Bɔt dɛn nid fɔ du am sef wan.
- Bifo yu bigin ɛni ɛksesaiz program, tɔk to yu dɔktɔ fɔ mek shɔ se i fayn fɔ yu wɛlbɔdi.
- Nɔ du ɛksɛsayz dɛn we de nak yu bɛlɛ, we de mek yu fɔdɔm, ɔ we de mek yu tranga pasmak.
- Simpul ɛksesaiz dɛn lɛk fɔ waka kwik kwik wan, fɔ swim, ɛn fɔ du yoga rili sef.
- If yu gɛt diziz, yu nɔ de blo fayn, yu de fil pen, ɔ yu de blɔd we yu de du ɛksɛsayz, stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn kɔl yu dɔktɔ.
- Lisin to yu bɔdi. Rɛst if yu taya. Nɔ ɛva fos yusɛf fɔ ɛksesaiz.
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