Yu de bɔn pikin? Wi go tɔk bɔt fɔ du ɛksɛsayz we wi gɛt bɛlɛ?

Fɔ bɔn pikin na tɛm we yu kin rili gladi ɛn we kin chenj na yu layf. Yu no aw i impɔtant fɔ du sɔm ɛksesaiz we go fayn fɔ yu bɔdi ɛn maynd insay dis tɛm? Bɔt yu nɔ go ebul fɔ du ɔl di ɛgzampul dɛn we yu kin du. Lɛ wi tek tɛm luk dis, nɔto so?

Wetin na di bɛnifit dɛn we yu ɛn yu pikin kin gɛt we yu de du ɛksɛsayz we yu gɛt bɛlɛ?

Fɔ ɛksesaiz we yu gɛt bɛlɛ na fayn tin fɔ yu ɛn yu pikin, mɔ if yu nɔ gɛt ɛni wɛlbɔdi prɔblɛm we go mek yu nɔ ebul fɔ du ɛksɛsayz. Chek out dis benifit dem...

• Gladi maynd, bɔdi we gɛt trɛnk: We yu de du ɛksɛsayz, yu kin fil se yu ebul fɔ kɔntrol yusɛf, ɛn yu bɔdi kin gɛt gud ɛnaji bak. Yu bin no? we yu de du eksasaiz, wan kεmikכl we dεn kכl ``(Endorphins)`` de kכmכt na wi bren. Dis kin mek wi rili gladi. Nɔto dat nɔmɔ, if yu de du ɛksɛsayz fayn:
• Bak pen kin ridyus ɛn di posture kin bɛtɛ. Dis na bikɔs di mɔsul dɛn na yu bak, yu bɔdi, ɛn yu shɔl dɛn kin strɔng.
• Di kɔnstipɛshɔn kin ridyus bikɔs di bɔdi kin muv kwik kwik wan.
• di chenj dεm we di כmon dεm de chenj we yu bεlε kin mek yu joyn dεm lכs sכmtεm. We yu de du ɛksɛsayz, di lɔbrik we de na yu jɔyn dɛn kin kam insay, ɛn dis kin mek dɛn nɔ west ɛn rɔtin.
• Yu kin slip fayn na nɛt bikɔs di strɛs ɛn wɔri we yu kin wɔri na di de kin stɔp ɛn yu maynd kin kol.

• Pripia yusɛf ɛn yu bɔdi fɔ bɔn pikin: If yu gɛt strɔng mɔsul ɛn at we gɛt wɛlbɔdi, dat kin mek i izi fɔ bɔn pikin. If yu ebul fɔ kɔntrol di we aw yu de blo fayn, i go izi fɔ bia di pen. Dɔn bak, if di pikin we de bɔn fɔ lɔng tɛm, di we aw yu bɔdi de bia go ɛp yu bad bad wan.

• Yu kin kam bak to yu ol bɔdi kwik kwik wan afta yu dɔn bɔn pikin: If yu bin dɔn ɔlrɛdi de du ɛksɛsayz bifo yu gɛt bɛlɛ, if yu kɔntinyu fɔ du ɛksɛsayz, dat go mek yu bɔdi fat nɔ bɔku. Bɔt mɛmba se nɔ tray fɔ lɛf fɔ it bɔku bɔku it bay we yu de du ɛksɛsayz we yu gɛt bɛlɛ. Wi gol insay dis tɛm fɔ bi fɔ mek wi kɔntinyu fɔ gɛt wi fitnɛs lɛvɛl.

Wetin pas dat, ɛksesaiz kin mek blɔd flɔ to yu skin mɔ ɛn mɔ, ɛn dis kin ɛp yu skin fɔ luk brayt. Sɔm stɔdi dɛn dɔn sho se mama dɛn we de du ɛksɛsayz nɔ kin gɛt prɔblɛm dɛn lɛk prɛɛklampsia (we blɔd prɛshɔn de go ɔp we dɛn gɛt bɛlɛ) ɛn gestational dayabitis (dayabitis we dɛn gɛt bɛlɛ).

Us kayn ɛksesaiz fayn fɔ du we yu gɛt bɛlɛ? Wetin na di tin dɛn we wi fɔ tek tɛm wit?

Dis rili dipen pan we yu bigin fɔ du ɛksɛsayz ɛn if yu gɛt ɛni prɔblɛm we yu gɛt bɛlɛ. If yu bin dɔn de du ɛksɛsayz bifo yu gɛt bɛlɛ, yu kin kɔntinyu fɔ du ɛksɛsayz program we yu kin du ɔltɛm wit di chenj dɛn we yu nid.

Bɔt if yu nɔ bin rili aktif bifo yu gɛt bɛlɛ, bigin smɔl smɔl ɛn smɔl smɔl yu de du ɛksɛsayz mɔ as yu de strɔng. Di US Dipatmɛnt fɔ Wɛlbɔdi ɛn Yuman Savis se uman dɛn we gɛt bɛlɛ we gɛt wɛlbɔdi (we nɔ dɔn ɔlrɛdi du ɛksɛsayz ɔ we nɔ de du strɛs ɛksɛsayz) fɔ gɛt at le 150 minit (2 1/2 awa) fɔ du mɔdaret-intɛnsity aerobic aktiviti fɔ wan wik. Fɔ ɛgzampul, yu kin waka kwik kwik wan fɔ 30 minit we yu de it lɛnch, fayv dez insay di wik.

``Moderate-intensity`` na di lεvεl we yu kin kכriכnt nכmal kכnvכshכn we yu de εksεsayz. Dɛn tin ya kin bi:

• lכw-impakt εksεsayz dεm: Dis na εksεsayz dεm we rili jεntεl we nכ de put bכku prεshכn pan di joyn dεm (e.g., swim, yoga).
• Ɛksesaiz we de mek pɔsin gɛt ay impak: Dis na ɛksesaiz we de mek di bɔdi strɛs smɔl, lɛk fɔ jomp. כl di uman dεm we gεt bεlε we gεt bεlε kin du sכm mכdarεt-intεnsity hεy-impakt εksεsayz dεm (lεk fכ jog כ aerobics). Dɛn nɔ de mek di chans fɔ mek di pikin nɔ gɛt bɛtɛ wet, fɔ bɔn pikin bifo tɛm, ɔ fɔ gɛt bɛlɛ kwik kwik wan. Bɔt bikɔs ɛksesaiz we gɛt ay impak kin rili taks pan di bɔdi ɛn i kin mek yu nɔ fil fayn we yu gɛt bɛlɛ, i go fayn fɔ mek yu ridyus yu ɛksesaiz if yu fil ɛni prɔblɛm.

Pan ɔl we ɛksesaiz we gɛt ay impak kin fil lɛk se yu de wok fayn, ɛksesaiz we nɔ gɛt bɛtɛ impak kin mek yu at rit ɛn ɔksijɛn we yu de tek go ɔp bak. Dɛn kin ɛp yu bak fɔ avɔyd fɔ muv wantɛm wantɛm ɔ we de mek yu jɔyn dɛn, yu bon dɛn, ɛn yu mɔsul dɛn strɛs.

Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ bifo yu kɔntinyu fɔ du yu ol ɛksɛsayz ɔ bigin fɔ du nyu wan. Tɔk to am bɔt ɛnitin we de mɔna yu.

Yu fɔ no se yu go nid fɔ stɔp fɔ du ɛksɛsayz if yu gɛt ɛni wan pan dɛn tin ya:

• di ay blɔd prɛshɔn (Hypertension) we uman gɛt bɛlɛ.
• Di kɔntrakshɔn dɛn we kin apin kwik kwik wan.
• Blɔd we de kɔmɔt na di vagina.
• di rכpכshכn fכ yu mεmbran dεm bifo tεm (di wata we de insay di amniotic sak we de rawnd di pikin).

Tray fɔ du sɔm ɛgzampul dɛn lɛk dis.

Yu kin tray fɔ dans, swim, wata aerobiks, yoga, Paylets, bayk, ɔ waka. Swim kin fayn mɔ bikɔs yu kin fil layt ɛn yu kin fil fayn na di wata.

Tray fɔ du wan kɔmbayn kardio (aerobic exercise), trɛnk trenin, ɛn fleksibiliti ɛksesaiz. Minimiz bounce as yu ebul.

Bɔku masta sabi bukman dɛn kin se yu fɔ waka. I izi fɔ chenj di spid, ad il dɛn, ɛn mek di distans bɔku. If yu jɔs de bigin, bigin fɔ waka kwik kwik wan fɔ lɛk wan mayl, 3 dez insay di wik. Ad sɔm minit ɛvri wik, ad di spid smɔl, dɔn ad il dɛn as yu de go. If yu na nyu pɔsin fɔ dis ɔ yu na pɔsin we sabi waka, spɛn di fɔs 5 minit fɔ wam yu bɔdi smɔl smɔl ɛn di las 5 minit fɔ kol.

If yu na bin pɔsin we de rɔn bifo yu gɛt bɛlɛ, yu go ebul fɔ kɔntinyu fɔ rɔn, bɔt yu go nid fɔ mek sɔm smɔl chenj dɛn na yu rutin.

I fayn fɔ avɔyd dɛn ɛksesaiz dɛn ya we yu gɛt bɛlɛ.

Bɔku dɔktɔ dɛn kin se yu nɔ fɔ du ɛksɛsayz we go mek yu ledɔm na yu bak afta di fɔs tri mɔnt we yu gɛt bɛlɛ.

If yu dɔktɔ nɔ advays yu ɔda we, i fayn bak fɔ avɔyd fɔ du tin dɛn we gɛt fɔ du wit:

• Dɛn kin jomp bɔku.
• Di wan dɛn we kin chenj di say we dɛn de go wantɛm wantɛm.
• Di wan dɛn we kin hit di bɛlɛ.

Fɔ ɛgzampul, kɔntakt spɔt, fɔ ski dɔŋ di mawnten, fɔ sket, fɔ jimnastik, ɛn fɔ rayd ɔs ɔl na tin dɛn we kin mek pɔsin gɛt prɔblɛm.

Sɔm dɔktɔ dɛn se step aerobics nɔ bad if yu ebul fɔ ridyus di ayt fɔ di stɛp as yu bɛlɛ de go bifo. Bɔt ɔda pipul dɛn kin wɔn se di risk fɔ fɔdɔm kin bɔku we yu gɛt bɛlɛ bikɔs yu sɛnt ɔf graviti kin chenj. If yu disayd fɔ du aerobics, tek tɛm mek yu nɔ push yusɛf tumɔs ɔ te yu taya .

Aw a fɔ bigin fɔ du ɛksɛsayz?

Mɛmba se yu fɔ tɔk to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz program. We yu dɔn rɛdi fɔ bigin fɔ du ɛksasaiz, mɛmba dɛn tin ya:

• Start smɔl smɔl. If yu nɔ ɛva du ɛksɛsayz bifo, ivin 5 minit insay di de na fayn fɔ bigin. Inkrisayz bay 5 minit ɛvri wik, wok te to 30 minit.
• Wear fayn klos we nɔ fit. Wear bra we de gi gud sɔpɔt fɔ yu bɔdi.
• Drink bɔku wata fɔ mek yu nɔ wam pasmak ɛn fɔ mek yu nɔ gɛt wata na yu bɔdi.
• Nɔ ɛksesaiz if yu sik.

Wetin pas dat, i nɔ fayn fɔ mek yu pikin wam tumɔs. If di tɛmpracha pas 39°C, i kin mek yu pikin gɛt prɔblɛm, mɔ insay di fɔs tri mɔnt.So nɔ du am pasmak pan de dɛn we di ples kin wam. We di wɛda wam, nɔ du ɛksɛsayz na do di tɛm we di ples kin wam pas ɔl (bitwin 10 a.m. ɛn 3 p.m.). Bifo dat, du ɛksɛsayz na ples we gɛt ay kɔndishɔn, ɔ go waka na say usay dɛn de bay tin dɛn. Dɔn bak, mɛmba se we yu de swim, di wata kin mek yu kol, so yu nɔ go no se yu de wam pasmak.

Us ɔda tin dɛn a fɔ wɔri bɔt?

I nɔ mata us kayn ɛksesaiz yu ɛn yu dɔktɔ pik, lisin to yu bɔdi. I nɔmal fɔ fil diziz ali we yu gɛt bɛlɛ. As yu pikin de gro, yu sɛnt fɔ graviti de chenj. Dis kin mek am izi fɔ lɛ yu nɔ balans ɛn fɔdɔm, mɔ insay di las tri mɔnt.

Yu ɛnaji lɛvɛl kin difrɛn bad bad wan frɔm wan de to ɔda de. as yu pikin de gro εn push pan yu lכng dεm, yu ebul fכ tek mכr briz (i.e. כksijεn) we yu de du εksεsayz de sכm. If yu bɔdi se, "Stɔp naw!", stɔp!

If yu gɛt ɛni wan pan dɛn sayn ya, yu bɔdi de tɛl yu se yu dɔn du ɛksɛsayz inof:

• If yu fil se yu taya bad bad wan.
• If yu ed de fil lɛk se yu de tɔn.
• If yu fil se yu at de bit tu fast (`(Heart palpitations)` - dat min se yu chεst de fil lεk se i de paund).
• If yu fil se yu de gɛt prɔblɛm fɔ blo.
• If yu gɛt pen na yu bak ɔ yu hip eria.

Wan ɔda impɔtant tin: If yu fil se yu taya fɔ tɔk we yu de du ɛksasaiz, dat min se yu de tray tumɔs.

If yu gɛt ɛni wan pan dɛn wɔnin sayn ya, go to dɔktɔ wantɛm wantɛm!

If yu gɛt ɛni wan pan dɛn wɔnin sayn ya we yu de du ɛni ɛksesaiz, tɔk to yu dɔktɔ wantɛm wantɛm:

• Blɔd we de kɔmɔt na di vagina.
• Pen we nɔ kɔmɔn.
• Diziz ɔ layt ed.
• Di shɔt briz we nɔ kɔmɔn.
• Racing hat bit ɔ chɛst pen.
• Fluid we de lik frɔm yu vagina.
• fכ fil lεk se di uterus de kכntrakt (Uterine contractions - dat na, bכdi de pen).

Fɔ dɔn, di impɔtant tin dɛn we yu fɔ mɛmba na dɛn wan ya:

Okay, so wi don tok plenti boht eksasaiz we yu geht bele. Fɔ tɔk smɔl, fɔ ɛksesaiz kɔrɛkt wan ɛn sef wan rili, rili gud fɔ yu ɛn yu pikin. I nɔ jɔs de mek yu maynd ɛn yu bɔdi fil fayn, bɔt i de rɛdi yu bak fɔ bɔn pikin.

Bɔt bifo yu bigin fɔ du ɛksasaiz, mek shɔ se yu tɔk to yu dɔktɔ. Tɔk to am bɔt us ɛgzampul dɛn we fayn fɔ yu, aw lɔng yu fɔ du dɛn, ɛn wetin yu fɔ tek tɛm wit.

Di tin we impɔtant pas ɔl na fɔ lisin to yu bɔdi. If yu fil taya ɔ yu nɔ fil fayn, stɔp. Ɛksesaiz go ɛp yu fɔ gɛt gladi at ɛn gɛt wɛlbɔdi insay dis bɛlɛ!

` Bεlε, εksεsayz, εksεsayz we yu bεlε, sef εksεsayz, bכn pikin, hεlth, bεlε hεlth