After confirming your pregnancy, along with the joy comes many questions: "Can I continue working?", "Is it safe to exercise?", "Can I still go on that planned Cuti-cuti Malaysia?".

In most cases, pregnancy is not an illness, and you can continue your normal life with some adjustments. This guide provides safety advice on the most common concerns for Malaysian moms-to-be.

1. Working During Pregnancy

Answer: Yes, but it depends on your job nature and health condition.

For most pregnant women with office jobs, it is perfectly safe to continue working until a few weeks before your due date, provided you have no specific medical complications.

Safety Tips for Working Moms

• Inform Your Employer: When you feel comfortable (usually after the 'stable' 12-week mark), inform your HR department and immediate supervisor. This helps them make adjustments for you if needed (e.g., assigning heavy lifting or outstation travel).
• Avoid Sitting for Too Long: If you're an office worker, stand up and walk around every 1-2 hours to promote blood circulation and reduce swelling (edema).
• Adjust Your Workstation: Ensure your chair has good back support. You may need to adjust your desk and chair height as your belly grows.
• Commute Carefully: If you're in a big city like KL or Penang, try to avoid peak-hour LRT, MRT, or bus crowds to prevent being pushed or standing for too long.

2. Taking Leave (in Malaysia)

• Medical Leave (MC - Sijil Sakit): Pregnancy-related discomforts like severe morning sickness, dizziness, or back pain are valid reasons to see a doctor and get an MC. Don't force yourself to *tahan* (endure).
• Maternity Leave (Cuti Bersalin): Under Malaysia's latest Employment Act, female employees in the private sector are entitled to **98 days of paid maternity leave**. Please confirm your start date with your HR department in advance.

2. Exercise During Pregnancy: Staying Active

Unless your doctor has specifically advised "bed rest" (*rehat*), moderate exercise is highly beneficial for both mom and baby. It can help control weight gain, improve mood, reduce back pain, and may contribute to a smoother delivery.

Recommended Safe Exercises

• Walking: The simplest and safest exercise.
• Swimming: The water's buoyancy supports your extra weight and reduces stress on your joints.
• Prenatal Yoga: Specifically designed for pregnant women to increase flexibility and learn breathing techniques.

Exercises to Avoid

• High-Impact Activities: Such as jumping or running (if you weren't a runner before pregnancy).
• Risk of Falling: Sports like cycling, skiing, or scuba diving.
• Crunches: Avoid lying flat on your back (supine position) after the first trimester, as it can compress a major blood vessel.

3. Flying & Travel (Business Trips)

This is one of the biggest concerns, especially for moms who need to travel for work (*outstation*) or are planning a "Babymoon".

When is the "Safe Window" for Flying?

The best time to fly is during the **second trimester (Weeks 14 to 28)**.
By this time, early pregnancy discomforts (like morning sickness) have usually subsided, and the risks of late-pregnancy complications (like premature labour) are still low.

Tips for Flying Safely:

• Choose an aisle seat to make it easier to go to the toilet and stretch.
• Drink plenty of water to stay hydrated.
• Wear loose-fitting clothing and consider compression stockings to prevent blood clots (DVT).

Further Reading