We yu no se yu de op fɔ bɔn pikin, di fɔs tin we kin kam na yu maynd na fɔ gɛt vaytamɛn dɛn bifo yu bɔn ɛn fɔ slip fayn, bɔt ɔda tin de we impɔtant pas dat. Dat na gud eksasaiz program we rayt fɔ yu wɛlbɔdi. Yu kin de tink se, "O, a stil nid fɔ ɛksesaiz insay dis tɛm?" Yɛs, na fɔ tru. Tide, wi go tɔk ditayli bɔt wetin mek.
Wetin mek i impɔtant fɔ du ɛksɛsayz we uman gɛt bɛlɛ?
Bɔku bɛnifit dɛn de we pɔsin kin du ɛksɛsayz we i gɛt bɛlɛ.
Fɔ tɔk am simpul wan, yu go fil fayn ɛn gɛt trɛnk . Aw i bɛtɛ pas fɔ taya ɛn sloslo ɔl di de? Plɛs, i de ɛp fɔ kip yu kadiovaskular wɛlbɔdi na ay levul, jɔs lɛk uman we nɔ gɛt bɛlɛ.
di tin we impɔtant pas ɔl na dat, we yu gɛt bɔdi we yu gɛt bɛlɛ, dat kin ɛp fɔ kɔntrol di wet we yu nɔ want . nכto dat nכmכ, i kin εp bak fכ ridyus di risk fכ kכndyushכn dεm lεk gestational diabetes εn preeclampsia (wan kכndyushכn we kin mek i gεt hεy blכd prεshכn we uman bεlε).
Na wan ɔda gud nyus: Yu kin gɛt di rizɔlt fɔ dis ivin na di delivri rum. Dɔktɔ dɛn se mama dɛn we gɛt bɔdi kin izi fɔ push dɛn pikin dɛn fɔ kɔmɔt .
Tin dɛn we yu fɔ no bifo yu bigin fɔ du ɛksɛsayz
Ɛksesaiz we uman gɛt bɛlɛ nɔ kin di sem fɔ ɔlman, ɛn sɔntɛnde, ɛksesaiz nɔ kin sef.
Fɔ ɛgzampul, if yu de pan denja fɔ bɔn pikin bifo tɛm , yu gɛt siriɔs anemia , yu gɛt at prɔblɛm , ɔ yu nɔ ebul fɔ kɔntrol yu sik we dɛn kɔl dayabitis fayn , i nɔ go fayn fɔ mek yu du ɛksɛsayz. Nɔto ɔl wɛlbɔdi prɔblɛm dɛn kin mek yu nɔ ebul fɔ du ɛksɛsayz, bɔt yu go nid fɔ du ɛksɛsayz ɔnda dɔktɔ.
So bifo yu bigin ɛni ɛksesaiz, yu fɔ rili aks yu dɔktɔ fɔ alaw yu fɔ du dat. Dis na di tin we impɔtant pas ɔl.
If yu dɔktɔ gi yu permishɔn, yu kin du ɛksesaiz we sef lɛk fɔ waka, swim, fɔ es layt wet, ɛn fɔ strɛch. Bɔt nɔ tray tranga wan pasmak. Yu fɔ rɛst bak pas aw yu kin rɛst.
If yu nɔ ɛva du ɛksɛsayz bifo...
Yu bifo.If yu nɔto pɔsin we de du ɛksɛsayz , dat nɔ bad. Yu kin bigin naw. Bɔt yu fɔ bigin rili sloslo . Dis nɔto fayn tɛm fɔ bigin fɔ praktis fɔ rɔn fɔ lɔng tɛm.
Wan pan di bɛst we fɔ mek yu gɛt di abit fɔ du ɛksasaiz na fɔ waka . Wan gud gol na fɔ waka kwik kwik wan fɔ at le 30 minit insay di de.
If yu dɔn ɔlrɛdi de du ɛksɛsayz...
If yu bin dɔn de du ɛksɛsayz ɔltɛm bifo yu gɛt bɛlɛ, sɔntɛm yu nɔ nid fɔ stɔp. Bɔt yu go gɛt fɔ mek sɔm chenj dɛn to di chenj dɛn we yu bɔdi de chenj. Tɔk to yu dɔktɔ bɔt dat bak.
Aw fɔ ɛksesaiz sef wan?
If yu at rit smɔl smɔl, dat kin fayn fɔ yu wɛlbɔdi. Bɔt ɔmɔs? Di bɛst we fɔ mɛzhɔ na di "Tɔk Tɛst." Fɔ tɔk am simpul wan, if yu ebul fɔ tɔk nɔmal wan we yu de du ɛksɛsayz, ɛn yu nɔ fɔ stɔp, da rit de fayn.
If yu ebul, jɔyn wan klas we nɔ gɛt bɛtɛ impak ɔ we dɛn mek wit wata aerobiks we dɛn mek fɔ uman dɛn we gɛt bɛlɛ. Ɔ fɔ rayd bayk we nɔ de muv kin fayn bak.
Bɔt mɛmba se, nɔ fɔ du am pasmak . I fayn fɔ mek yu blo smɔl ɛvri 20 minit we yu de du ɛksɛsayz.
Bɔku uman dɛn we gɛt bɛlɛ kin ebul fɔ du ɛksasaiz we dɛn nɔ gɛt ɛni prɔblɛm. Bɔt i impɔtant fɔ no ustɛm fɔ stɔp fɔ du ɛksɛsayz ɛn tɔk to yu dɔktɔ .
| If yu gɛt dɛn sik ya we yu de du ɛksɛsayz, stɔp wantɛm wantɛm ɛn kɔl yu dɔktɔ. | |
|---|---|
| Sayn we de wɔn pɔsin | Fɔ ɛksplen am simpul wan |
| Fɔ blo shɔt bifo yu tray tranga wan | If yu fil se yu nɔ de blo fayn ivin bifo yu bigin fɔ du ɛksɛsayz. |
| Diziz we pɔsin kin gɛt | Diziz we pɔsin kin gɛtƆ if yu fil se yu ed de tɔn. |
| Di ed we de at bad bad wan | Ed we kin at wantɛm wantɛm we kin rili bad pas aw pɔsin kin gɛt ed we nɔmal. |
| Chɛst de pen | Wan pen we de fil lɛk se dɛn de swɛt yu at. |
| Di mɔsul dɛn we wik | If yu fil se yu limb dɛn de go numb. |
| Di simptom dɛm fɔ bɔn pikin bifo tɛm | Tin dεm lεk bεlε kramp (kontrakshכn) כ lכw bεlε pen. |
| Blɔd we de kɔmɔt na di vagina | If smɔl blɔd de. |
| di pikin in muvmεnt we de dכn na di bεlε | If yu fil se di pikin nɔ de muv bɛtɛ. |
| Amniotic fluid we de lik | If wata kɔmɔt na di vagina lɛk drɔp. |
If yu si ɛni wan pan dɛn sayn ya, stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn kɔl yu dɔktɔ. Nɔ shek fɔ go na di Imejɛnsi Dipatmɛnt (ETU) if nid de.
Adap to yu bɔdi we de chenj we yu gɛt bɛlɛ
We yu gɛt bɛlɛ, yu bɔdi kin mek wan ɔmon we dɛn kɔl Rilaksin . I de du jɔs wetin in nem sho. i de du dis bay we i de lus di ligament dεm na yu bכdi εria, we de mek i izi fכ di pikin fכ kכmכt. Dis na big ɛp fɔ bɔn pikin.
Bɔt as wan sayd ɛfɛkt fɔ dis , di we aw yu jɔyn dɛn kin tinap tranga wan kin go dɔŋ . Dis min se yu kin gɛt prɔblɛm wit yu bɔdi ɔ yu kin wund yusɛf izi wan.
So, nɔ du ɛksashɔn dɛn we gɛt fɔ du wit fɔ jomp wantɛm wantɛm, es ɔp, ɔ chenj di say we yu de go kwik kwik wan. Mɛmba se yu kin strɛch pasmak ɛn te di ligamɛnt dɛn na yu jɔyn dɛn, ɛn dis kin mek yu wund.
Yu tink se wi fɔ put dɛn gem dɛn ya na sayd te afta dɛn bɔn di pikin?
Sɔm spɔt ɛn tin dɛn we pɔsin kin du nɔ kin fayn atɔl we uman gɛt bɛlɛ.
Fɔ ɛgzampul, nɔ fɔ ski dɔŋ di mawnten, skuba dayv, ɛn kɔntakt spɔt dɛn lɛk sɔk ɛn baskɛtbɔl. Dɛn tin ya kin rili denja.
Di men tin na fɔ avɔyd tin dɛn lɛk fɔ fɔdɔm tranga wan, ɛni kayn injury na yu bɛlɛ, sik we yu de si we yu de na di ayt, ɛn we yu de gɛt ay prɛshɔn ɔnda wata .
Aks yusɛf, "Yu rili want fɔ risk fɔ gɛt injury?"
So, postpone di high-intensity activities te afta di pikin bɔn. Yu kin pik di spɔt bak ɔltɛm afta dɛn bɔn di pikin ɛn ple wit yu smɔl pikin wan de.
Mɛsej we dɛn kin kɛr go na os
- Ɔltɛm gɛt yu dɔktɔ in aprɔval bifo yu bigin ɛni ɛksɛsayz program we yu gɛt bɛlɛ.
- Lisin to yu bɔdi. Nɔ ɛva tray tranga wan fɔ yusɛf. Rɛst if yu fil se yu taya.
- Lɔw-impakt ɛksesaiz lɛk fɔ waka, swim, ɛn rayd bayk we nɔ de muv na rili gud ɛn sef tin dɛn fɔ pik.
- Nɔ du spɔt ɛn tin dɛn we go mek yu fɔdɔm ɔ wund yu bɛlɛ kpatakpata.
- If yu notis ɛni sayn we de wɔn yu, lɛk we yu de fil pen na yu chɛst, yu ed de tɔn, ɔ yu de blɔd we yu de du ɛksɛsayz, stɔp wantɛm wantɛm ɛn kɔl yu dɔktɔ.
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