News by Vnexpress - if you are wondering what to avoid during pregnancy to ensure that your baby is healthy, you may want to cut back on your electronic gadget usage, caffeine intake and walk too much while pregnant.


There are millions of behaviors and activities that we participate in every day. Usually, these activities have an effect only on the person who does the action, but a pregnant woman must realize her behavior directly affects the fetus inside her as well

In order for the fetus to be best developed, pregnant women should abandon bad habits.

Walking a lot is forbidden

To feel well, make the process of giving birth to a child easier, recover after delivery faster, not gain weight, you shouldn’t stop doing physical activities during pregnancy. If you have never done sports before, now is the time to start thinking about it. Of course, it is not a good idea to jump with a parachute or do any other extreme sport. But during pregnancy walking can be a perfect option that fits almost every pregnant woman as it is the most natural type of physical activity (and not so intense unlike running).

How should I adapt my walking throughout pregnancy?

First trimester

You won’t need to stray too far from your usual walking habits. Wear walking shoes or comfortable trainers, to give your feet the support they need. When you’re walking, place your heel on the ground first, and then roll on to your toes, rather than placing your feet flat on the ground. 

Second trimester

Keep your back straight, your head and chin level, and your eyes on what lies ahead. You can swing your arms to aid balance and intensify your workout, if you like. Keeping a good posture when you walk will ensure that you don’t strain your back. 

Third trimester

Keep walking for as long as you can, though you may want to avoid steep or uneven paths that could put you off-balance. If you have any pelvic or back pain while walking, talk to your midwife or doctor. They may refer you to a physiotherapist. - 

Walking during pregnancy - how much is too much?

While walking, you can also do pelvic floor exercises. They help improve strength and prevent weakness of pelvic floor muscles. Before you start an exercise program, speak with your doctor.

If you have the habit of walking regularly before conception, continue doing it. If you are new to walking, start with 15 to 30 minutes of walk, three days in a week and then extend it up to 60 minutes for most days of the week. According to the Physical Activity Guidelines for Americans and NHS, it is recommended to walk for 150 minutes (two hours and 30 minutes) in a week. You can continue to walk until your third trimester and even after birth as long as you feel comfortable. 

Important notice:

Walking too much may not be safe at the start of pregnancy. Most miscarriages occur within the first 13 weeks of pregnancy. Consult your doctor before engaging in physical activity while pregnant

Limiting the consumption of caffeine

Caffeine is one of the most loved stimulants in Vietnam. But now that you are pregnant, you may need to pay more attention to the amount of caffeine you are ingesting daily. Consumption of large amounts of caffeine can result in anxiety and restlessness, and can even cause headache and insomnia. Caffeine causes acid release in the stomach and leads to an upset stomach. It is also a diuretic that will get rid of body fluids faster. However, studies have reported mixed results.

High levels of caffeine in pregnant women can even cause a miscarriage. Energy drinks are not recommended during pregnancy as they may contain high levels of caffeine, and other ingredients not recommended for pregnant women. Some cold and flu remedies also contain caffeine. Talk to your midwife, doctor or pharmacist before taking these remedies.

Limiting the consumption of caffeine during pregnancy is crucial to reduce the risk of health issues for the baby. The less caffeine you consume, the better. Some experts say more than 150 mg of caffeine a day is too much, while others say more than 300 mg a day is too much. Avoiding caffeine as much as possible is your safest course of action. If you must get your fix, it is best to discuss this with your healthcare provider to make the healthiest choice for you and your baby.

Reduce pregnancy radiation risk from iphone, laptops, wifi, etc.

It is said to be dangerous for pregnant women and their babies to be exposed to high doses of radiation in small doses over extended periods of time. The truth is we are surrounded by radiation.  From cell phones to wifi to electric lines to Bluetooth, our bodies are constantly bombarded. Radiation exposure is considered one of the factors that are harmful to expectant mothers.

Radiation might be particularly damaging to the fetus during the first trimester of pregnancy because many processes that affect the development of the baby take place during that time. Processes such as organogenesis, i.e. the formation of internal organs. Damage to the baby's central nervous system occurs when pregnant women are exposed to high doses of radiation. Both the woman and her partner should avoid increased exposure to the harmful effects of radiation.

In high enough quantities, radio waves (EMF) can heat tissue, damage DNA and change the conformation of molecules inside living cells. But whether they have long-term effects on health depends on the strength and frequency of the wave.

Never put laptops and tablets directly on your belly. While sleeping or taking a nap, don’t keep your phone on the bed. Following this, prevents the harmful effects of overheating gadgets from affecting you. If you still want to take a few extra precautions to ease your worries, you can keep your cell phone a few feet away from when you’re not using it and opt for a hands-free device whenever possible, which will reduce your exposure to the radio waves. And rather than carrying your cell phone in a pocket that’s close to your growing belly at all times, keep it on the kitchen table while you’re walking around your house and on a bedside table instead of under your pillow at night.

Created By Dr. Tran Thi Kim Xuyen-OB/GYN

For appointment or more information about the services provided by OB/GYN Department,  please contact:

City International Hospital

Operator: (8428) 6280 3333, ext. 8035 or 8036

Or call OB/GYN Department

Head of Department: Dr. Tran Thi Kim Xuyen

Ms. Võ Thị Mỹ Liên: (8428) 6280 3333, ext. 8425

Ms. Nguyễn Thị Lệ: (8428) 6280 3333, ext. 8402

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