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.

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.

A tawp berah chuan a pawimawh ber (Take-Home Message) .

Okay, chuvang chuan kan sawi tawh tam tak chu i tan a chiang tawh niin ka hria. A tawi zawngin:

• Moderate intensity exercise hi nu naupai hrisel tam zawk tan chuan a tha hle .
• Low-impact exercise hi a him ber a ni. Mahse, doctor phalna la chuan mi thenkhat chuan moderate-intensity high-impact exercise an ti thei bawk.
• I taksa chu ngaithla rawh. Harsatna i neih chuan chawlhsan nghal rawh.
• Exercise leh activity i pumpelh tur a awm ngei ang.
• Hriselna lama harsatna thenkhat tan chuan exercise hi a tha lo.
• A pawimawh ber: Exercise regimen eng pawh i tan emaw, i chhunzawm emaw hmain doctor rawn hmasa phawt ang che.

He zinkawngah hian nangmah chauh i awm lo. I doctor, chhungte leh i thiante chu tanpui tur leh kaihruai turin an awm vek a ni. Chuvangin, zawhna zawh leh hriat chhuah hlau suh. He hun duhawm tak, hlim tak leh hrisel taka hmang turin duhsakna ka hlan a che u!

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