Quick Outlook on Top 5 Pregnancy Safe Exercises to Manage Gestational Diabetes

Are you worried about an increase in sugar levels during pregnancy? You may be diagnosed with gestational diabetes during the second or third trimester due to high sugar levels. Do you know that insulin resistance and insulin shortage are the key reasons for a sudden spike in sugar levels during pregnancy? Physical activity for gestational diabetes is crucial for pregnant women as it aids in reducing blood sugar levels despite insulin resistance during pregnancy. However, pregnant women must consult their doctor before they start exercising to reduce sugar levels. This article provides a clear overview of simple, effective, and safe exercises to manage blood sugar levels during pregnancy.

What is Gestational Diabetes?

Gestational diabetes is a condition characterised by hyperglycaemia (high blood sugar), a specific medical condition that is usually diagnosed during 24- 28 weeks of pregnancy due to high blood sugar levels. During pregnancy, the hormones produced by the placenta block insulin function, which is responsible for maintaining blood sugar levels. It is possible to manage high blood sugar levels with lifestyle and dietary changes. However, uncontrolled blood sugar levels during pregnancy can lead to complications for the fetus and the mother.

Risks of Gestational Diabetes

Your baby is at risk due to gestational diabetes. Specific risks of gestational diabetes are high birth weight, breathing problems in the newborn, premature birth and chances of Type 2 diabetes in the future. Controlling blood sugar levels through a pregnancy diabetes exercise routine can help prevent delivery complications and risks of gestational diabetes.

How Does Exercise Help in Managing Gestational Diabetes?

Regular exercise during pregnancy can help significantly manage gestational diabetes. When pregnant women exercise, their muscles utilise the glucose stored in the blood, thereby reducing blood sugar levels. Safe exercises during gestational diabetes significantly reduce the need for medications. Exercise also helps boost insulin response, thereby increasing the function of existing insulin in the blood. Pregnant women can deplete the glycogen stored in their blood during extended workout sessions. Simple physical activity after meals prevents post-meal blood sugar spikes.

Is It Safe to Exercise During Pregnancy to Manage Gestational Diabetes?

You may be concerned about safety before you start exercising to manage gestational diabetes. It is highly recommended that you consult your gynaecologist or obstetrician before starting an exercise routine. A physical therapist can help you choose the best exercises for gestational diabetes. The following safety tips will help avoid complications when exercising to reduce blood sugar levels during pregnancy.

Check your blood sugar levels before you start exercising
It is ideal to exercise 1 hour after meals to reduce the risk of post-meal blood sugar drops. You can also munch on a healthy snack before you start exercising to prevent a sudden drop in blood sugar
Drink plenty of fluids and stay hydrated
Always wear loose, comfortable clothing during workouts.

You must look for alternative ways to control blood sugar when you suffer from placenta previa, preeclampsia and cerclage, as exercise can lead to complications. Make sure you stop exercising when you feel dizzy, suffer from abdominal pain and notice contractions, vaginal bleeding and reduced fetal movements.

Best Pregnancy Safe Exercises for Gestational Diabetes

Exercise during pregnancy is safe as long as you don’t hurt your baby bump. Here is a quick look at the 5 best pregnancy-safe exercises to manage gestational diabetes

Walking: One of the simplest and safest forms of exercise, it is commonly recommended for pregnant women. It is an effective way to control your blood sugar levels and avoid a spike after a meal. It also improves insulin sensitivity by utilising the excess glucose stored in your blood. It is the most preferred low-impact exercise option for pregnant women, as it can be done daily without special equipment.
Prenatal Yoga: Prenatal yoga is an excellent exercise option for pregnant woman especially for managing gestational diabetes. Pregnancy-safe yoga poses, such as cat-cow pose, butterfly pose, and others, are characterised by gentle movements and breathing. It is a safe physical activity boosting insulin sensitivity, thereby lowering blood sugar levels.

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Swimming: This low-impact water exercise is ideal for pregnant women, helps reduce blood sugar levels, and relieves common pregnancy discomforts. This physical activity works well to improve insulin sensitivity, thereby helping to lower blood sugar levels during pregnancy. It improves your cardiovascular health, reducing swelling in your legs and feet.
Stationary Cycling: If you're looking for low-impact cardio exercise during pregnancy, stationary cycling is the best option. This exercise helps muscles use the glucose, preventing sugar spikes. This engaging exercise is safe, reducing the risk of fall improving energy levels during pregnancy.
Low-intensity Strength Training: This is one of the best exercises for gestational diabetes. Strength training during pregnancy reduces blood sugar levels by depleting the glucose or glycogen stored in muscles. It also helps lower the risk of excessive fetal growth (macrosomia).

Conclusion

Gestational diabetes is a significant threat to both, the mother and the baby. However, a regular moderate exercise routine can help manage your sugar levels and reduce risks during pregnancy. Consult your health care provider before you start exercising for gestational diabetes. Involving safe exercises like walking, prenatal yoga, swimming, stationary cycling, and prenatal stretching can help use the excess glucose present in your body.

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Frequently Asked Questions

What is gestational diabetes, and how does exercise help manage it?

Gestational diabetes is a condition where blood sugar levels spike during pregnancy. It is mainly due to changes in the body during pregnancy, which can be effectively managed with regular exercise. Exercise helps use stored glucose and improves insulin response, thereby reducing blood sugar levels.

Is it safe to exercise during pregnancy if I have gestational diabetes?

Yes, exercise during pregnancy with gestational diabetes is safe, and it is a great way to reduce blood sugar levels. Regular physical exercise during pregnancy can help control blood sugar levels, reduce the need for diabetes medications and reduce the risk of pre-term birth, C-sections and other complications.

What are the best exercises recommended for gestational diabetes?

Walking and prenatal yoga are simple and effective exercises, mostly recommended for pregnant women with gestational diabetes. Swimming and stationary cycling are the other best exercises for reducing blood sugar levels and managing gestational diabetes.

How often should pregnant women with gestational diabetes exercise?

Pregnant women with gestational diabetes must aim for regular physical activity of 30 minutes every day or at least 5 days per week. It is also highly recommended to walk for 10-15 minutes post-meal to avoid a blood sugar spike.