Yu tink se i rili fayn fɔ du ɛksɛsayz we gɛt ay impak we yu gɛt bɛlɛ? Lɛ wi tɔk bɔt dis!

Insay dis valyu tɛm we yu de tink se yu go bi mama, yu kin gɛt bɔku kwɛstyɔn dɛn na yu maynd, nɔto so? Som of dem, di big kweshon we plenti pipul get na, "I okay fo mi fo eksasaiz fo dis taim? If na so, wich kain eksasaiz gud?" Sɔm pipul kin fred smɔl, mɔ bɔt ``High-Impact Exercise'', we wi kin kɔl "sore". So, lɛ wi tɔk bɔt dis klia wan tide, lɛk se wi de tɔk to wi padi.

Yu tink se i rili fayn fɔ du ɛksɛsayz we yu gɛt bɛlɛ?

Fɔs, ɛksesaiz fayn fɔ bɔku uman dɛn we gɛt bɛlɛ we gɛt wɛlbɔdi. Infakt, i kin mek yu fil fayn ɛn ɛp fɔ rɛdi yu bɔdi fɔ bɔn pikin. Di US Dipatmɛnt fɔ Wɛlbɔdi ɛn Yuman Savis (`(US Dipatmɛnt fɔ Wɛlbɔdi ɛn Yuman Savis)`) ivin tɔk se uman dɛn we gɛt bɛlɛ we gɛt wɛlbɔdi (di wan dɛn we nɔ dɔn ɔlrɛdi rili aktif ɛn we nɔ yus fɔ du ɛksɛsayz tranga wan) fɔ du at le 150 minit (dat na 2 1/2 awa) pan mɔdaret-intɛnsity aerobik aktiviti fɔ wan wik.

Imajin se yu de waka kwik kwik wan fɔ lɛk 30 minit so ɛvride we yu de it lɛnch na wokples. Na dat dis min.

yu sabi wetin "moderate-intensity" min? I rili simpul. If yu kin kɔntinyu fɔ tɔk to pɔsin we nɔmal we yu de du ɛksɛsayz, na dat na fɔ gɛt mɔdaret intensiti. Yu nɔ go fil taya, bɔt yu go gɛt smɔl ɛksesaiz.

Wetin na dɛn ‘lɔ-impakt’ ɛn ‘hay-impakt’ ɛgzampul ya?

Naw lɛ wi luk dɛn tu kayn ɛgzampul ya.

• Low-Impact Exercise : Dis na eksasaiz we gɛt rili saful, smol muvmɛnt ɛn nɔ de put tumɔs prɛshɔn pan yu jɔyn dɛn. Tink fɔ waka, swim, ɛn ɔda tin dɛn Dɛn tin ya fayn fɔ gɛt bɛlɛ.

• High-Impact Exercise : Dis na eksasaiz we de involv smɔl fɔ jomp, rɔn, ɛn muv we at smɔl pan di jɔyn dɛn. Sɔm ɛgzampul dɛn na fɔ jok ɛn sɔm aerobics ɛgzampul dɛn.

Naw yu kin de tink se, "So a bin go jog en du aerobics bifo a geht bele, a no kin du dem naw?" fכ tru, if yu bεlε de go fayn εn nכ gεt nכ komplikεshכn, εn yu dכkta se i fayn, yu kin du sכm mכdarεt-intεnsity (i.e., nכ tu strεn) hεy-impakt εksεsayz dεm. No pruf nɔ de fɔ se i go ambɔg di pikin.

Bɔt sɔntin de pan am, dɛn ``High-Impact'' ɛgzampul ya na ɛksesaiz we de put bɔku prɛshɔn ɛn strɛs pan di bɔdi. So as yu bɛlɛ de big, yu kin fil bad ɛn fil pen we yu de du dɛn tin ya. If yu fil smɔl fɔ mek yu nɔ fil fayn, nɔ traŋa ɛn se, ''O, i nɔ bad, lɛ wi du am smɔl mɔ.'' Yu fɔ stɔp rayt da tɛm de. Di tin we impɔtant pas ɔl na fɔ lisin to yu bɔdi.

High-impact exercise de gi yu di filin fɔ "wow, dat na bin gud wokɔt." Bɔt ɛksesaiz we nɔ gɛt bɛtɛ impak kin mek yu at rit ɛn ɔksijɛn we yu de tek go ɔp bak. I de ɛp yu bak fɔ avɔyd fɔ muv wantɛm wantɛm we de mek yu jɔyn dɛn, yu bon dɛn, ɛn yu mɔsul dɛn strɛs we yu nɔ nid.

Wetin yu go du if yu bin rili aktif bifo yu gɛt bɛlɛ?

Yu kin dɔn rili aktif bifo yu gɛt bɛlɛ, sɔntɛm yu kin ivin du tranga aerobic aktiviti dɛn. If yu dɔktɔ se i nɔ bad fɔ yu ɛn yu pikin, yu go ebul fɔ kɔntinyu fɔ du ɛksɛsayz we yu kin du ɔltɛm te to sɔm mak. Bɔt dis kin chenj as yu bɛlɛ de go bifo . So, i impɔtant fɔ tɔk to yu dɔktɔ bɔt di gud ɛn bad tin dɛn we yu lɛk fɔ du ɛksɛsayz ɛn if i fayn fɔ yu dis tɛm.

Us ɛgzampul dɛn yu fɔ rili avɔyd we yu gɛt bɛlɛ?

Sɔm ɛksɛsayz ɛn aktiviti dɛn nɔ kin fayn atɔl we uman gɛt bɛlɛ. I fayn fɔ avɔyd dɛn. Lɛ wi si wetin dɛn bi:

• Weit liftin ɛn weit trenin : Dɛn fɔ avɔyd dɛn tin ya, mɔ afta di fɔs tri mɔnt (dat na afta di fɔs tri mɔnt).
• εksεsayz dεm we yu de du we yu de ledɔm na yu bak : fכ egzampl, εksεsayz lεk ``Sit-ups''. Dɛn tin ya nɔ fayn bak afta di fɔs tri mɔnt. Yu no wetin? We yu ledɔm na yu bak, di wet we di uterus de put prɛshɔn pan wan big blɔd vesel, we kin mek yu fil lɛk se yu de tɔn, ɛn di blɔd we de go to di pikin kin go dɔŋ bak.
• Kɔntakt Spɔt : Tink bɔt spɔt lɛk ɔki, baskɛtbɔl, ɛn nɛtbɔl. Di risk fɔ gɛt hit na di bɛlɛ kin bɔku pan dɛn wan ya. So, nɔ de nia dɛn spɔt ya kpatakpata insay dis tɛm.
• Dip si dayv (`(Scuba Diving)`) : Dis nɔ fayn atɔl fɔ mama dɛn we gɛt bɛlɛ.
• Ɛksesaiz we kin mek yu gɛt bɔku tin dɛn we kin apin to yu : Tin dɛn lɛk fɔ rayd ɔs na ɛgzampul fɔ dis.
• Aktiviti dɛm we gɛt bɔku risk fɔ fɔdɔm : Dɛn nɔ kin advays fɔ du jimnastik, fɔ waka, fɔ ski, fɔ rɔla sket, ɛn ɔda tin dɛm dis tɛm. Ivin smɔl fɔdɔm kin denja.
• Tin dεm we de inkrεs di bכdi tεmprachכ bכku : fכ egzampl, `(Hכt Yoga)` (na sכm ples dεm, dεn kin du yoga na rum dεm we rili hot). Dɔn bak, tin dɛn lɛk fɔ was na wata we rili wam ɛn de na sawna (`(Sauna)`) nɔ fayn dis tɛm. Bikɔs we di bɔdi in tɛmpracha go ɔp we nɔ nid fɔ bi, i nɔ kin fayn fɔ di pikin.

Sɔntɛnde, i bɛtɛ fɔ lɛ yu nɔ du ɛksɛsayz?

Yɛs, sɔntɛnde i kin bɛtɛ fɔ mek yu ɛn yu pikin nɔ du ɛksɛsayz. Lɛ wi tek tɛm luk sɔm pan dɛn tin dɛn de:

• If yu gɛt ɛni at ɔ lɔng sik.
• if yu bεlε wit mכltipכl pikin dεm (lεk twins, triplet) di sem tεm (`(Multiple Pregnancy)`).
• If yu gɛt ay blɔd prɛshɔn we at fɔ kɔntrol.
• If yu gɛt siriɔs anemia.
• If yu dɔktɔ dɔn tɛl yu nɔ fɔ du ɛksɛsayz fɔ ɛni ɔda mɛrɛsin.

If dis kayn tin apin, i rili impɔtant fɔ fala wetin yu dɔktɔ tɛl yu fɔ du .

So wetin na di bεst εksεsayz dεm fכ du we uman bεlε? Wetin bak yu nid fɔ no?

"So wetin bi di bes eksasaiz fo dis taim fo yie?" yu kin de wɔnda. Na sɔm fayn fayn tin dɛn fɔ du:

• Wok : Dis na di eksasaiz we simpul ɛn we nɔ gɛt wan prɔblɛm. Yu kin du am ɛnitɛm, ɛnisay.
• Swimin : Swim de ridyus di filin fɔ ebi na di bɔdi ɛn i izi bak fɔ di jɔyn dɛn.
• Wata Aerobics : Dis na tin bak we rili fayn fɔ swim. I izi fɔ du ɛksɛsayz na wata bikɔs i de flay.
• Yoga : Yoga klas dɛn de we dɛn mek spɛshal fɔ uman dɛn we gɛt bɛlɛ (Prenatal Yoga). Dɛn tin ya kin mek di bɔdi ebul fɔ chenj ɛn mek di maynd kol. Bɔt, lɛk aw wi bin dɔn tɔk, nɔ du tin dɛn lɛk Hot Yoga.
• Pilates : Dis na ɛksesaiz bak we de ɛp fɔ mek di mɔsul dɛn strɔng ɛn fɔ mek yu balans fayn. Pilates ɛgzampul dɛn de we dɛn dɔn chenj fɔ fit mama dɛn we gɛt bɛlɛ.

Di tin we impɔtant pas ɔl na dat bifo yu bigin ɛni ɛksesaiz, ɔ if yu kɔntinyu fɔ du ɛksɛsayz we yu dɔn ɔlrɛdi de du, yu fɔ rili tɔk to yu dɔktɔ ɛn gɛt in aprɔval. Na di dɔktɔ go luk yu wɛlbɔdi ɛn di pikin in wɛlbɔdi ɛn tɛl yu wetin bɛtɛ fɔ yu.

Mɛmba se yu fɔ fil fayn we yu de du ɛksɛsayz. Stɔp wantɛm wantɛm if yu fil taya, yu fil pen, ɔ yu ed de tɔn. Drink bɔku wata. Wear fayn klos we yu go ebul fɔ blo.

Fɔ dɔn, di tin we impɔtant pas ɔl (Take-Home Message) .

Okay, so a tink se plenti tins we wi don tok abaut don bi klia to yu. Fɔ sɔmtin:

• Modaret-intensity exercise na rili gud fɔ bɔku mama dɛn we gɛt bɛlɛ we gɛt wɛlbɔdi.
• Fɔ ɛksesaiz we nɔ gɛt bɛtɛ impak na di wan we nɔ bad pas ɔl. Bɔt if dɔktɔ gri fɔ du dat, sɔm pipul dɛn kin du ɛksɛsayz bak we gɛt mɔdaret-intensity high-impact.
• Lisin to yu bɔdi. If yu fil ɛnitin we nɔ fayn, stɔp wantɛm wantɛm.
• Fɔ tru , ɛksesaiz ɛn tin dɛn de we yu fɔ avɔyd.
• Ɛksesaiz nɔ fayn fɔ sɔm wɛlbɔdi prɔblɛm dɛn.
• Di tin we impɔtant pas ɔl: Ɔltɛm go to yu dɔktɔ bifo yu bigin ɔ kɔntinyu fɔ du ɛni ɛksɛsayz.

Nɔto yu wan de pan dis waka. Yu dɔktɔ, yu fambul, ɛn padi dɛn ɔl de fɔ ɛp ɛn gayd yu. So, nɔ fred fɔ aks kwɛstyɔn ɛn no. A de wish una ɔl di bɛst fɔ dis fayn tɛm, gladi ɛn wɛlbɔdi!

`Bɛlɛ, Ɛksesaiz, Ɛksesaiz we gɛt ay impak, Ɛksesaiz we nɔ gɛt impak, Hɛlth we uman gɛt bɛlɛ, bɔn pikin, Ɛksesaiz we sef