Naute i nei em? Naupai laiin exercise kan sawi dawn em ni?

Naute neih hi i nunah hun hlimawm leh danglam tak a ni. Hemi hun chhung hian taksa leh rilru tana tha exercise engemaw zat neih a pawimawh zia i hria em? Mahse exercise i tih thin zawng zawng chu i ti thei lo. Hei hi ngun zawkin han thlir ila, kan ti ang em?

Naupai laiin exercise i tih hian nang leh i naute tan eng hlawkna nge a neih?

Naupai laiin exercise hi nang leh i naute tan a tha hle a, a bik takin exercise i tih theih lohna tur hriselna lama harsatna i neih loh chuan. Heng hlawkna te hi lo en ve teh...

• Rilru hlim, taksa chakna: Exercise i tih hian i inthunun thei tih i inhria a, i taksa pawhin chakna tha tak a nei bawk. I hria em? Exercise i tih hian kan thluaka chemical pakhat ``(Endorphins)`` tih chu a chhuak thin. Hei hian min ti hlim hle a ni. Chu mai pawh ni lovin, exercise tha taka i tih chuan:
• Back pain a tihziaawm a, posture pawh a tha zawk. Hei hi i hnungzang, i hnute leh i kekawrte ruhte a chak vang a ni.
• Constipation hi a tlahniam a, a chhan chu bowel movement a chak zawk vang a ni.
• Naupai laiin hormone inthlak danglamna hian i ruhte chu a ti hlim deuh thei a ni. Exercise i tih hian i ruh chhunga lubricant chu a rawn lang a, chu chuan a chhe lo leh a chhe lo turin a veng a ni.
• Zanah i muhil tha zawk a, a chhan chu ni khata stress leh lungkhamna a tlahniam a, i rilru a thlamuang zawk a ni.

• Nau neih nan nangmah leh i taksa inbuatsaih rawh: Taksa chak tak leh thinlung hrisel neih hian nau neih a ti awlsam hle. I thawk dan i thunun thei a nih chuan a na chu tuar a awlsam zawk ang. Tin, nau neih a rei chuan i taksa tuar thiamna hian nasa takin a pui ang.

• Naute i neih hnuah i taksa hluiah i kir leh thuai thei: Naupai hmaa exercise i tih tawh chuan exercise i tih chhunzawm chuan i taksa thau a ti tlem ang. Mahse, hre reng ang che, naupai laiin exercise lain taksa rihna tihtlem tum suh. Hemi hun chhung hian kan tum ber chu kan fitness level vawng reng tur a ni.

Chubakah, exercise hian i vunah thisen kal a tipung a, chu chuan i vun a ti eng zawk thei a ni. Zirna thenkhatah chuan nu exercise la thinte hian preeclampsia (naupai laiin thisen sang) leh gestational diabetes (naupai laiin zunthlum) ang chi harsatna an nei tlem zawk tih hmuhchhuah a ni.

Naupai lai hian eng ang exercise nge tih a tha? Fimkhur tur thilte chu engte nge ni?

Hei hi engtikah nge exercise i tih tan tih leh i naupai chhunga harsatna i neih leh neih lohah a innghat tak zet a ni. Naupai hmaa exercise i tih tawh chuan i exercise program pangngai chu a tul angin i siam chhunzawm thei ang.

Mahse i naupai hma khan i active vak lo a nih chuan zawi zawiin tan la, i chak chhoh zel chuan i exercise chu zawi zawiin tipung rawh. US Department of Health and Human Services sawi danin, naupai hrisel tak tak (active lutuk lo emaw, exercise nasa tak ti lo emaw) te chuan kar khatah minute 150 (darkar 2 1/2) tal moderate-intensity aerobic activity an nei tur a ni. Entîr nân, chawhmeh ei laiin minute 30 chhûng kea kal chak takin i kal thei a, kar khatah ni nga.

``Moderate-intensity`` chu exercise i tih laiin inbiakna pangngai i kalpui theihna tur level a ni. Chûng zîngah chuan:

• Low-impact exercise: Hengte hi exercise nem tak tak, ruh (joint)-a pressure tam lo (e.g., swimming, yoga) a ni.
• High-impact exercise: Heng exercise te hi taksa tana harsatna tlem zawk dahna, zuang (jumping) ang chi exercise te an ni. Hmeichhe naupai hrisel tam zawk chuan moderate-intensity high-impact exercise thenkhat (jogging emaw aerobics ang chi) an ti thei. Nau piang rit lo te, nau piang hma, nau pai hma te an tipung lo. Mahse, high-impact exercise hian taksa a tax nasa hle a, naupai laiin harsatna a thlen thei a, chuvangin harsatna i neih chuan exercise tihtlem a tha ber.

High-impact exercise hi workout tha tak angin a lang thei a, low-impact exercise hian i heart rate leh oxygen intake a ti sang thei bawk. Tin, i ruh, ruh, leh taksa ruhte chunga stress thlentu, rang tak emaw, jerky movement emaw a awm loh nan an pui bawk.

A pawimawh ber chu i exercise hlui i chhunzawm hma emaw, a thar i tan hmain i doctor nen inbiakna neih hmasak phawt hi a ni. I ngaihtuahna i neih apiang chu a hnenah sawipui rawh.

Heng thilte hi i neih chuan i exercise kha tihtlem a ngai mai thei tih hre reng ang che:

• Naupai laiin thisen sang (Hypertension) a awm.
• Contraction hmasa ber.
• Vaginal atanga thisen chhuak.
• I membrane (nausen chhehvel amniotic sac chhunga tui awm) te chu a hun hmaa a rupture.

Hetiang exercise thenkhat hi han ti ve teh.

Zai, tui chawi, tuiah aerobics, yoga, Pilates, cycle khalh emaw, kea kal emaw i enchhin thei bawk. Tuiah hian i light leh buoyant tih i hriat avangin swimming hi a tha hle.

Cardio (aerobic exercise), chakna training leh flexibility exercise te inzawmkhawm tih tum ang che. A theih ang anga bouncing tih tlem.

Mithiam tam tak chuan kea kal hi an rawt a ni. Pace thlak danglam te, tlang te dah belh te, leh hlat zawng tihpun te pawh a awlsam hle. I tan tirh chauh a nih chuan, kar khatah ni 3 vel, mel khat vel zet chak taka kal hmangin tan la rawh. Kar tin minute engemaw zat dah belh la, pace chu tlem tal tipung la, i kal zel angin tlang te pawh dah belh leh bawk ang che. Hemi lama mi thar emaw, kea kal thiam tak emaw pawh ni ila, minute 5 hmasa ber chu zawi zawiin in lum la, minute 5 hnuhnung ber chu lum takin hmang rawh.

I naupai hmaa tlantu i nih chuan i tlan chhunzawm thei mai thei a, mahse i tih danah chuan inthlak danglamna tenau engemaw zat i siam a ngai mai thei.

Naupai lai hian heng exercise te hi pumpelh a finthlak hle.

Doctor tam tak chuan naupai thla thum hmasa ber hnua i hnungzang chunga mut ngai exercise tih loh an rawt a ni.

I doctor-in a thurawn dang a pek loh chuan, hetiang thil tih hi pumpelh a tha bawk:

• An zuang nasa hle.
• Hmun dang thlak nghal mai thinte.
• Pumpui a rawn deng thei te.

Entirnan, contact sports, downhill skiing, skating, gymnastics, leh sakawr khalh te hi thil hlauhawm tak tak a ni vek a.

Doctor thenkhat chuan i naupai chhoh zel angin step san zawng i tihtlem theih chuan step aerobics hi a pawi lo an ti. Mahse mi dangte chuan naupai laiin tlu hlauhawmna a sang zawk tih an vaukhân a, a chhan chu i center of gravity a inthlak vang a ni. Aerobics tih i thlang a nih chuan, i inhnukdawk lutuk emaw, i hah lutuk emaw loh nan fimkhur rawh .

Engtin nge exercise ka tih tan ang?

Exercise program eng pawh i tan hmain i doctor nen in inbia tur a ni tih hre reng ang che. Exercise i tih tan i inpeih hunah hengte hi hre reng ang che:

• Zawi zawiin tan rawh. Exercise i la ti ngai lo a nih chuan ni khatah minute 5 pawh hi bul tanna tha tak a ni. Kar tin minute 5 in tihpun la, minute 30 thleng hna thawk rawh.
• Thawmhnaw nuam tak, loose-fitting ha rawh. I hnute tanpui tha tak pe thei bra ha la.
• Tui tam tak in la, a lum lutuk loh nan leh tui tlakchham loh nan.
• I damloh chuan exercise la suh.

Chubakah, i naute tan chuan a lum lutuk hi a tha lo. 102.6°F (39°C) aia sang chuan i naute tan harsatna a thlen thei a, a bik takin first trimester-ah.Chuvangin ni lum laiin tih lutuk suh. Khua a lum lai chuan ni lum ber (10 a.m. leh 3 p.m. inkar)-ah pawn lama exercise lak loh tur a ni. Chu ai chuan air conditioned hmunah exercise la la, a nih loh leh shopping mall-ah leng chhuak rawh. Tin, i tui chawi hian tuiin a ti lum che a, chuvangin i lum lutuk tih i hre lo mai thei tih hre reng ang che.

Eng thil dang nge ka ngaihtuah tur?

Eng exercise chi pawh nang leh i doctor hian thlang mah la, i taksa thu hi ngaithla rawh. Naupai tirh lamah luak chhuak tih hi thil pangngai tak a ni. I naute a lo seilian chhoh zel chuan i center of gravity chu a inthlak danglam thin. Hei hian i balance hloh leh tlu a ti awlsam thei a, a bik takin trimester hnuhnung berah chuan.

I chakna level hi nitin a inang lo thei hle. I naute a lo seilian a, i lung a nawr chhoh zel chuan exercise laiin boruak (i.e. oxygen) tam zawk i lakluh theihna chu a tlahniam ta a ni. I taksain, "Tunah hian titawp rawh!", a tih chuan titawp rawh!

Heng symptoms te hi i neih chuan i taksain exercise i neih tlem thu a hrilh che a ni:

• I chau hle tih i hriat chuan.
• I lu a lu a buai a nih chuan.
• I thinlung a na lutuk ang tih i hriat chuan (`(Heart palpitations)` - chu chu i rilru chu a na ang maiin a awm tihna a ni).
• Thâwk harsa i tih nia i hriat chuan.
• I hnungzang emaw i hip area-ah na i neih chuan.

Thil pawimawh dang: Exercise i tih laiin i chau lutuk tih i inhriat chuan i thawhrim lutuk tihna a ni.

Heng warning signs te hi i neih chuan doctor pan nghal rawh!

Exercise eng pawh i tih laiin heng warning signs te hi i neih chuan i doctor nen inbia nghal rawh:

• Vaginal atanga thisen chhuak.
• Natna danglam tak.
• Luak chhuak emaw, lu hah emaw.
• Thâwk hahna danglam tak.
• Racing heartbeat emaw rilru natna emaw.
• I vagina atanga fluid leak chhuak.
• Nausen pum chu a inzawm khawm ang maia hriat (Uterine contractions - chu chu pum na tihna a ni).

A tawp berah chuan i hriat reng tur pawimawh tak takte chu hengte hi a ni:

Okay, chuvang chuan naupai laiin exercise chungchang kan sawi nasa hle. A tawi zawngin, exercise dik leh him taka tih hi nang leh i naute tan a tha hle a, a tha hle bawk. I rilru leh taksa a ti hahdam mai ni lovin, nau neih nan a buatsaih bawk a ni.

Mahse, exercise i tan hmain doctor nen inbia ngei ang che. Eng exercise nge i tan a tha tih te, eng chen nge i tih tur tih te, eng fimkhurna nge i tih tur tih te chu sawipui rawh.

A pawimawh ber chu i taksa thu ngaihthlak hi a ni. I chau emaw, nuam lo emaw i tih chuan titawp rawh. Exercise hian he naupai chhung hian hlim leh hrisel taka awm turin a pui ang che!

` Naupai, exercise, naupai laia exercise, safe exercise, nau neih, hriselna, naupai hriselna