Exercise during your pregnancy~~

most people kat malaysia ni sangat2 laa sceptical pasal wanita yang rajin exercise, especially when she's pregnant... masa tea kat gym, doing my routine exercise, out of nowhere ada plak makcik yang sound tea selamba "you tak patut eksesais, ada kawan i bleeding at 27 weeks..." dia dengan kawan dia cakap tu dengan muka serius, muka cam annoyed and bila tea tanya, your friend tu bleeding masa tengah buat exercise jenis ape, tiba2 dia bleh plak reply, "oh, dia bukan bleeding masa eksesais, tp sbb mmg rahim dia lemah," dalam hati tea, oh well... tea cuma cakap, in sha Allah, kalo kita tau apa kita buat dan berhati2, semua selamat...  by the way masa 1st trimester tu mmg tea reduced exercise, a lot, cuma eksesais dalam 2-3 kali aje seminggu... and bila dah masuk 12 weeks onwards, tea increase back to my normal routine, eksesais dalam 5-6 kali seminggu, tp moderate intensity...

for the mommies and mommies-to-be, bawah ni tea attachkan link guidelines from the ACOG (american college of obstetricians and gynaecologists)... baca dulu guidelines ni baru boleh consider exercise ekk, just to be safe n sure... sila click link bawah nie...

ACOG guidelines for exercise during pregnancy

as for myself, there are few tips dan nasihat yang tea follow sebelum consider continue workout during pregnancy...

1. Consult your doctor/ gynae - and believe me, tea jumpa sampai 3 docs ok utk make sure tea selamat utk eksesais... huhuhuhu... but, their normal reply would be, "if you already regularly exercises sebelum nie, just continue what you're doing... reduce the intensity a bit and stop when your body tells you to" another is,"bagus u exercise, just careful with risk of falling, weight training is the best for you dan selalu buat squat utk help your delivery nanti"
2. Bgtau your gym instructors / class intructors that you're expecting... they'll definitely more than happy to give options/ ajar/ bagi tips on how to exercise safely... even masa kelas pun, diorang akan monitor you closely, especially kalo ada step2 yang ada risk of falling...
3. Avoid contact sports.. sbb risk of falling & berlanggar ngn orang la... contoh cam menunggang kuda, main netball etc..
4. minta nasihat dan tips dari kawan2 yg mmg regular gymmers and otai2 exercise masa pregnant... bg tea, their tips and kata2 semangat laa yg bagi tea motivation to stay fit for mommy and the baby.. biasanya mereka yang experienced saje yang tau the dos n donts...
5. beli buku2 exercise masa pregnant.. banyakkkkk snagat choices kat kedai kinokuniya or mph or popular tu.... pilih je satu.. takyah beli banyak2... lain2 info tak cukup, cari kot internet
6. baca dalam internet of course... 

okay, bawah ni tea share sket benefit yang tea dapat stakat ni..... 

1. reduced morning sickness.. emm.. mmg tak dapat hilang 100%, tp mmg setiap kali lepas eksesais, tea akan buang angin through sendawa and kentut, banyaakkkk... and then, mmg sangat2 lega dan kurang muntah or loya2... ada sekali tu, 1 week tu tea stop exercise sbb ramai orang saiko bahaya eksesais ni, and the result is, tea muntah sampai >4 kali sehari, tea jadi melepek aje cam roti, and rasa nak MC aje seminggu tu.... seriously, mmg tak larat... and the following week, tea eksesais balik & i get my energy back.. 
2. elak gestational diabetes & darah tinggi... okay, maybe because i'm still in my 2nd trimester, then tea tak bole komen banyak dalam hal ni, tp Alhamdulillah, setakat ni, my blood pressure, HB, glucose mmg normal range... i'm pregnant in my 30s, of course tea risau with all the complication with pregnancy at later age...
3. control weight gain within doctor's recommended weight gain chart... haa... yang ni penting, kalo kita terlalu gemuk, of course doctor akan buat macam2 test sbb probability kita dapat macam2 penyakit masa pregnancy ni sangat tinggi...
4. elak water retention!!!... bila kita pregnant, of course kita akan sembab merata2.... tp bila kita eksesais, kita akan berpeluh dan increase our blood flow circulation... sbb tu orang2 yang eksesais masa pregnancy ni, jarang yang sembab melampau2....
5. elak cramp!!! haaa, yang ni mmg tea tak pernah alami sepanjang pregnant setakat nie... tp ramai kawan2 tea dok complaint diorang kalo kena cramp, mmg sampai esok pun boleh rasa sakit lg.... some people cakap cramp ni sbb deficiency in iron, calcium or vitamin D... but i think stretching exercise yang kita buat masa yoga, taichi, warm up, cool down mmg sangat2 menolong...
6. posture badan elok masa berjalan, kurang sakit pinggang... even dah 5 bulan, tea blom jalan kengkang lagi.. hahahhaha...
7. beranak normal... bila eksesais, otot kita kuat, stamina dan jantung kita kuat utk push.. especially bila masuk 3rd trimester, the best exercise is brisk walking... 
8. recovery lepas bersalin... yup, i'm talking about recovery from luka bersalin... beza antara badan yang ada otot dengan yang penuh lemak is, otot ada collagen utk baikpulih sendiri, tp lemak??? how? that's why luka jahitan utk orang yang rajin exercise cepat baik, di samping improved blood circulation yang turut sama menolong dalam baik-pulih luka....
9. slim balik lepas deliver dalam masa pantas... yes, i'm talking about getting your pre-pregnancy weight within 10 weeks lepas deliver....
10. mengurangkan simptom2 lain cam back pain, insomnia, varicose veins... kalo tea nak list kan simptom2 ni mmg berjela2 laa posting.. heehhe...

well, tea sangat harap2 dengan berkongsi sikit ilmu nie, tea dapat beri sikit kesedaran kat kawan2 supaya kita jaga kesihatan kita dan baby....  tea tanak tengok statistik obesiti kat malaysia ni meningkat... huhuhhuhu mengharu kan!!!!!

- marina / green~tea -