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Exercise and Gestational Diabetes: Why Physical Activity is Essential

Writer's picture: Hannah GoldenHannah Golden


Exercise while Pregnant

Being diagnosed with gestational diabetes (GD) can feel overwhelming, but adding exercise into your daily routine is one of the most effective ways to manage it. GD is a condition affecting around 7-10% of pregnancies, where hormonal changes lead to high blood sugar. This increase in blood glucose can pose risks to both mother and baby, including larger-than-average birth weight, complications during delivery, and a higher chance of developing type 2 diabetes in the future. Exercise is a key tool in managing GD, as it helps control blood sugar levels and promotes overall health.


How Exercise Benefits Women with Gestational Diabetes

  1. It Lowers Blood Sugar Naturally Exercise is amazing for blood sugar control. When you move, your muscles use glucose (sugar) for energy, which lowers blood sugar levels without needing as much insulin. This is especially helpful if you’re insulin resistant, which is common in GD. Regular movement, even something like a daily walk, can keep your blood sugar levels more stable.

  2. Improves Insulin Sensitivity GD is often caused by increased insulin resistance, meaning your body has a harder time using insulin to control blood sugar. When you exercise, your cells respond better to insulin, making it easier to keep blood sugar levels in check. With consistent exercise, some women may even need fewer medications or less insulin.

  3. Supports Healthy Weight Gain A big part of managing GD is balancing healthy weight gain during pregnancy, and exercise plays a huge role. Being active helps regulate weight gain, which is important because too much weight gain can raise the risk of complications. Both cardio (like walking) and light strength training (like bodyweight squats) can help you gain just the right amount of weight for a healthy pregnancy.

  4. Boosts Heart Health Pregnancy with GD can sometimes raise blood pressure and increase the risk of cardiovascular issues. Exercise can help improve circulation and stabilize blood pressure, keeping your heart healthy.

  5. Reduces Stress and Boosts Mood Managing GD can feel stressful, but exercise is a great mood booster. Physical activity releases endorphins, which help relieve stress and lift your spirits. Taking a walk, stretching, or even light strength exercises can make a big difference in your mental well-being, which helps with managing GD overall.


Recommended Types of Exercise for Gestational Diabetes

  1. Aerobic Exercise Aerobic exercises, such as brisk walking, swimming, and cycling, are effective at improving cardiovascular health and controlling blood sugar. Aiming for at least 150 minutes per week of moderate aerobic activity is generally recommended. Walking after meals can help lower blood glucose levels, as it aids digestion and glucose uptake.

  2. Resistance Training Strength training with light weights, resistance bands, or body-weight exercises can build muscle strength and improve insulin sensitivity. Examples include exercises like squats, lunges, and modified push-ups. Strength training should be done at least twice per week, focusing on major muscle groups.

  3. Flexibility and Balance Exercises Stretching and balance exercises can support physical stability and reduce muscle tension, which can become more pronounced during pregnancy. Gentle yoga or pilates adapted for pregnancy are excellent options, helping improve balance, relieve muscle tightness, and support relaxation.


Exercise Guidelines for Safety and Effectiveness

  • Consult a Healthcare Provider: Before beginning or changing an exercise routine, it's crucial to get clearance from a doctor, especially for those with gestational diabetes. The provider can help customize an exercise plan that considers personal health factors.

  • Monitor Intensity: Keep exercise at a moderate intensity level where talking is still possible. Avoid strenuous activities that could lead to dehydration or overexertion, which may affect blood sugar levels.

  • Stay Hydrated and Well-Nourished: Hydration and adequate nutrition are key to safe exercise. Low blood sugar (hypoglycemia) can be a risk if blood sugar dips too low, so eating a small, balanced snack before exercise can help.

  • Avoid Prolonged Periods of Inactivity: Instead of long, intense workouts, small bouts of physical activity throughout the day are beneficial. Walking after meals, stretching, and doing light resistance exercises help keep blood sugar stable.


Barriers to Exercise in Gestational Diabetes and How to Overcome Them

Many women face obstacles to regular physical activity during pregnancy, especially with a GD diagnosis. Fatigue, physical discomfort, and time constraints are common challenges, but solutions are available:

  • Start Small: Beginning with 10-15 minutes of walking after a meal can be manageable and effective.

  • Use Prenatal Exercise Classes or Virtual Resources: These classes can offer safe, structured workouts designed for pregnancy, providing social support and accountability.

  • Involve a Partner or Friend: Exercising with others can make it more enjoyable and provide encouragement on tough days.

  • Focus on Enjoyable Activities: Choose activities that feel good, whether it’s a short walk, a gentle yoga session, or stretching. Enjoyment will help with consistency.


The Bottom Line

Exercise is one of the best ways to manage gestational diabetes, benefiting both you and your baby. From keeping blood sugar levels in check to improving mood and energy, the advantages are numerous. Start with simple, consistent activities, and soon, exercise can be a rewarding part of your pregnancy journey. Remember, a few small adjustments now can set you up for a smoother pregnancy and a healthy postpartum experience.

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