Exercising During Pregnancy
Diabetes and exercise
Many pregnant women with either gestational or pre-existing diabetes wonder if they are able to exercise. The answer is YES! Exercise can definitely be done safely throughout your pregnancy and can benefit overall fitness as well as help control diabetes.
Always use good judgment!
If you have high blood pressure, preterm labor, placenta previa, heart or lung disease or a baby that is not growing well, consult your physician before engaging in any exercise program.
Exercise has many potential benefits. Some are specific to diabetes while others refer to general pregnancy.
Benefits:
- Regular, aerobic exercise usually lowers blood sugars. Exercise makes the body more sensitive to insulin, whether made by the body or injected, which may last for up to 24-hours. In women who do not have diabetes, exercise can decrease the risk of developing gestational diabetes.
- Diabetics who are not currently taking insulin may be able to avoid it altogether or at least lower their chances of needing injections during the third trimester. Insulin dosage can usually be lowered with exercise.
- Exercise will reduce excess weight gain during pregnancy, weight that sometimes stays after labor and delivery!
- Regular exercise can help reduce fatigue. Proper rest is also important, but exercise actually increases overall feelings of well-being and can reduce the discomforts of pregnancy.
- Before exercising, always spend 5 - 10 minutes stretching in order to warm up the muscles and minimize the risk for ligament injury or muscle cramping.
- Aerobic exercise is most beneficial for blood sugar levels, and includes walking, stationary cycling, swimming or aqua-exercise, low-impact aerobics, and other exercises utilizing large muscle groups done for an extended period.
- Daily exercise for 15-60 minutes is recommended. Less frequent exercise (3-4 days a week) can also benefit blood sugar levels and increase fitness levels. Blood sugars may be harder to control on rest days.
- As pregnancy progresses, transition to on-weight bearing forms of exercise to provide optimal comfort and safety. For example, switch from running to swimming. When walking, wear flat shoes with cushioned soles. A 3 - 5 minute cool down period (exercising at a lower pace) should follow exercise to prevent dizziness or fainting.
- Perform all exercise at an easy to moderate intensity. A practical measure of intensity is the "talk test." If a conversation cannot be carried on with someone else while exercising, then the exercise intensity is too hard!
- At home. There are many exercise videos specifically adapted for pregnancy if you prefer to exercise at home. These include prenatal aerobics, calisthenics, and yoga.
- At the gym. Many gyms offer low-impact aerobics or aqua-aerobics classes for pregnant women, and some will often allow limited memberships for the term of the pregnancy. If a complication develops which prevents exercise, they will often issue a credit for the time missed.
- Local recreation centers and the YMCA. Ask if any of the instructors/trainers are certified to work with pregnant women.
Helpful hints
Someone who has led a sedentary life before pregnancy should not suddenly begin a strenuous exercise program. Start by slow and gradually increase your activity level.
- Avoid exercising in the heat, excessively prolonged bouts of activity (more than an hour without a break) or exercises that may restrict blood flow to the fetus (such as heavy weight training). If exercising when it is hot, restrict activity to less than 30 minutes, or take cooling off rest periods.
- Drink plenty of cold fluids (without caffeine) to keep hydrated. Fluid intake should begin before feeling thirsty.
- Exercising should stop immediately if there are feelings of dizziness, fainting, palpitations, or the body feels too hot.
- Make sure blood sugars are monitored and eat additional carbohydrate snacks as needed to prevent low blood sugars. Watch out for low blood sugars that can occur after exercising as well! It is preferable to exercise after eating a snack or a meal.
- Balance can be compromised in the later stages of pregnancy, so avoid exercise such as cycling outdoors, skiing or horseback riding. Opt for a stationary cycle, treadmill, walking or swimming instead.
Recommended reading: Sheri Colberg, Ph.D."The Diabetic Athlete, Prescriptions for Exercise and Sports" Human Kinetics, U.S., 2001.