Naupai lai hian high-impact exercise tih hi a tha tak tak em? Hemi chungchang hi han sawi ila!

Nu nih i beisei hun hlu tak chhung hian i rilruah zawhna tam tak i nei a ni lawm ni? Chung zingah chuan mi tam takin zawhna lian tak an neih chu, "Hetiang hun chhung hian exercise ka tih hi ka tan a pawi em? A pawi a nih chuan eng ang exercise nge tha ang?" Mi thenkhat chuan an hlau deuh mai thei, a bik takin High-Impact Exercise'' kan tih hi "sore" kan tih hi a ni. Chuvangin, vawiinah hian he thu hi chiang takin sawi ila, kan thianpa nen kan inbia ang maiin.

Naupai lai hian exercise hi a tha tak tak em?

A hmasa berah chuan naupai hrisel tam zawk tan chuan exercise hi a tha hle . Dik tak chuan, i rilru a hahdam hle thei a, i taksa chu nau neihna atana buatsaih turin a pui thei bawk. US Department of Health and Human Services ((US Department of Health and Human Services)) pawhin naupai hrisel tak tak (active lutuk lo leh exercise hahthlak tak tak hmang thiam lote) chu kar khatah minute 150 (chu chu darkar 2 1/2) tal moderate-intensity aerobic activity tih turin a rawt hial a ni.

Hnathawh hmuna chawhmeh ei laiin nitin minute 30 vel chak taka i kal angin han ngaihtuah teh. Chu chu hei hian a sawi tum chu a ni.

"Moderate-intensity" tih awmzia chu i hria em? A awlsam khawp mai. Exercise i tih laiin mi pakhat nen inbiakna pangngai i kalpui thei a nih chuan chu chu moderate intensity chu a ni. I chau lo ang, mahse exercise tlem i nei ang.

Heng ‘low-impact’ leh ‘high-impact’ exercise te hi engte nge ni?

Tunah chuan heng exercise chi hnih hi han thlir ila.

• Low-Impact Exercise : Heng exercise te hi exercise nalh tak tak, smooth tak tak nei leh i ruhkawr ah pressure tam lutuk lo tur an ni. Think walking, swimming, etc. Hengte hi naupai tan a tha hle.

• High-Impact Exercise : Heng exercise te hi a tlem a zuang, tlan, leh movement te, ruhkawr a harsa deuh thin te a ni. Entirnan, jogging leh aerobics exercise thenkhat te hi a ni.

Tunah chuan, "Chuvangin jogging ka kal a, ka naupai hmain aerobics ka ti a, tunah chuan ka ti thei lo em ni?" Dik tak chuan i naupai chu a kal tha a, harsatna a awm lo a, i doctor chuan a tha a tih chuan moderate-intensity (i.e., not too strenuous) high-impact exercise thenkhat i ti thei ang. Naute a tichhe dawn tih finfiahna a awm lo.

Mahse thil pakhat a awm a, heng High-Impact'' exercise te hi taksa tana pressure leh strain nasa tak siamtu exercise an ni. Chuvangin i pum a lian chhoh zel chuan hengte hi i tih lai hian i hrehawm lo thei a, i na thei bawk. Tlemte chuan lungawi lohna i neih chuan, rilru na takin, ''Aw, a pawi lo, tlem tal ti leh ila,'' ti suh, chutih lai tak chuan i chawlhsan tur a ni. A pawimawh ber chu i taksa thu ngaihthlak hi a ni.

High-impact exercise hian "wow, chu chu workout tha tak a ni" tih hriatna a pe che a ni. Mahse, low-impact exercise hian i heart rate leh oxygen intake a tisang thei bawk. Tin, i ruh, ruh, leh taksa peng hrang hranga a tul lo taka stress siamtu, jerky movement rang tak, jerky movement awm lo turin a pui bawk.

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Naupai hma khan i active hle a nih chuan engtin nge ni ang?

I naupai hma khan i active hle mai thei a, aerobic activity nasa tak tak pawh i ti ve mai thei. I doctor chuan nang leh i naute tan a him a tih chuan eng emaw chen chu i exercise tih thin kha i chhunzawm thei mai thei. Mahse, hei hi i naupai a kal zel chuan a danglam thei a ni . Chuvangin, i duhzawng exercise regimen thatna leh that lohna te leh tun dinhmunah i tan a tha em tih te doctor nen inbiakna neih a pawimawh hle .

Naupai lai hian eng exercise nge i pumpelh ngei tur?

Naupai lai hian exercise leh activity thenkhat chu a tha lo tak zet a ni. Anmahni pumpelh hi a finthlak hle. Eng nge an nih i en ang u:

• Weight lifting leh weight training : Hengte hi pumpelh tur a ni a, a bik takin first trimester hnuah (chu chu thla thum hmasa ber hnuah a ni).
• I hnungzang chunga mu chunga exercise tih : Entirnan, Sit-ups'' ang chi exercise te. Hengte hi first trimester hnuah pawh a tha lo hle. Eng nge i hriat? I hnungzang chunga i mut hian nausen pum rit chuan thisen kalna kawng lian takah pressure a siam a, chu chuan i lu a ti buai thei a, naute hnena thisen kal zat pawh a tlahniam thei bawk.
• Contact Sports : Hockey, basketball, netball te hi han ngaihtuah teh. Heng infiamnaah hian pum chhunga vuak theihna a sang hle. Chuvangin, he hun chhung hian heng infiamna atang hian inthiarfihlim vek rawh.
• Deep sea diving ((Scuba Diving)) : Hei hi nu naupai tan chuan a tha lo tak zet a ni.
• Exercise-ah hian sang leh hniam tam tak a tel : Sakawr khalh ang chi thil hi a entir a ni.
• Tlu hlauhawm tak thiltih : Tun dinhmunah chuan gymnastics, hiking, skiing, roller skating, etc. te hi a tha lo. Tlu tê tê pawh hi a hlauhawm thei a ni.
• Taksa lumna nasa taka tisangtu thil : Entirnan, (Hot Yoga) (hmun thenkhatah chuan room lum tak takah yoga an ti thin). Tin, tui lum tak takah inbual leh sauna ((Sauna))-a awm ang chi thil hi tun dinhmunah chuan a tha lo hle. A chhan chu a tul lova taksa lumna tihsan hi naute tan a tha lo.

Exercise tih loh a tha zawk chang a awm em?

Ni e, a chang chuan nang leh i naute tan exercise lak loh hi a tha ber. Chutiang dinhmun thenkhat chu han thlir ila:

• Lung natna emaw, lung natna emaw i neih chuan.
• Naute tam tak (twins, triplets ang chi) a ruala i rai chuan ((Multiple Pregnancy)).
• Thisen sang i neih chuan control harsa tak a ni.
• Anemia na tak i neih chuan.
• I doctor-in damdawi lam thil dang avanga exercise lo turin a hrilh che a nih chuan.

Hetiang dinhmunah hian doctor thupek zawm a pawimawh hle .

Chuti a nih chuan naupai chhunga exercise tha ber berte chu engte nge ni? Eng thil dang nge i hriat ngai?

"Chuti a nih chuan kum khat chhunga he hun atan hian eng exercise tha ber nge?" i ngaihtuah mai thei. Thil ropui tak tak tih tur thenkhat chu hetiang hi a ni:

• Kal : Hei hi exercise awlsam ber leh him ber a ni. Engtik lai pawhin, khawi hmunah pawh i ti thei.
• Swimming : Tui hian taksaa rit tih hriatna a tiziaawm a, ruhkawrte tan pawh a awlsam hle.
• Water Aerobics : Hei hi tui chawi angin a tha hle bawk. Tui a buoyancy avangin exercise a awlsam hle.
• Yoga : Hmeichhe naupai tan bik yoga class (Prenatal Yoga) a awm a. Chungte chuan taksa chu inthlak danglam theihna a pe a, rilru a ti thlamuang bawk. Mahse, a hmaa kan sawi tawh ang khan Hot Yoga ang thil hi ti suh.
• Pilates : Hei hi exercise a ni bawk a, taksa ruh tichaktu leh balance tichaktu a ni bawk. Pilates exercise pawh nu naupai te nena inmil tura siam danglam a awm bawk.

A pawimawh ber chu eng exercise pawh i tan hmain, emaw, exercise i tih tawh i chhunzawm chuan i doctor nen inbiakna neihpui ngei tur a ni a, a remtihna i la hmasa tur a ni. Doctor hi i hriselna leh naute hriselna enin i tana tha ber tur a hrilh ang che.

Exercise i tih hian i rilru a hahdam tur a ni tih hre reng ang che. I chau, i na, i luak chhuak a nih chuan titawp nghal rawh. Tui tam tak in thin ang che. Thawmhnaw nuam leh thawk hahdam tak ha rawh.

Naupai, Exercise, High-Impact Exercise, Low-Impact Exercise, Naupai hriselna, Nau neih, Safe Exercise