What Kind Of Exercise Can I Do With Gestational Diabetes?

Exercise during Pregnancy with Gestational Diabetes

Lifestyle modifications associated with gestational diabetes do not end in dieting alone. Exercise is as much a part of these lifestyle changes, even though you are pregnant. Most pregnant women are scared of doing exercises for fear that they might harm the baby. However, exercising is actually beneficial even for pregnant women, especially for those with gestational diabetes, since it helps keep their weight in check. It increases your body’s insulin response, hence lowering the blood sugar levels more efficiently. It can also relieve stress during pregnancy, which is why exercising is highly recommended for everyone. …….Exercise I Can Do With Gestational Diabetes?

Exercise I Can Do With Gestational Diabetes

There are several sports that are still deemed safe for pregnant women. Low impact and non-contact sports can still be done, such as the following:

  • Walking – This low impact exercise is considered as a good exercise for most people, pregnant or not. Even simply walking down the block to the market or to work is already exercising, so you can even make this a part of your routine.
  • Swimming – What is great about swimming is that it works for many muscles of your body, such as the muscles of your arms and legs. It helps keep you in tip top shape. However, swimming might be difficult during the latter part of your pregnancy, so it is only advisable during the first and second trimesters.
  • Cycling – This is a good aerobic workout even for pregnant women in their early and middle trimesters. Once again, it targets the lower limb muscles, although it is a great cardio workout as well.
  • Aerobics – Gestational diabetics can largely benefit from aerobics, since it helps keep the heart and lungs strong, making it a great cardio workout.

exercise i can do with gestational diabetes

Guidelines for Exercising during Pregnancy with Gestational Diabetes-exercise I can do with gestational diabetes

Even though exercising is good for those with gestational diabetes, there are still some reminders that you need to take not of before you start with your exercise routine.

  • Consult your doctor. This is the most important thing that you should do before you engage in any exercise program. Generally speaking, it is okay to exercise while pregnant and with gestational diabetes, as long as there is no chance of pre-term labor or any other co-existing conditions that might be detrimental to you and your baby’s health. Your doctor will tell you about things you should watch out for while exercising, as well as any limitations in terms of amount or movement.
  • Provide proper ventilation while exercising. Since you are pregnant, you need to keep in mind that you should not exercise outdoors on very hot days, since your body has the danger of heating up and causing damage to your unborn baby. Exercise in a well-ventilated or air-conditioned place, and avoid going out between 10 in the morning and 3 in the afternoon.
  • Do warm up and cool down exercises. You should also start at a slow pace so as to avoid your body from heating up too fast. Warming up can also help your muscles prepare for exerting more effort, while cooling down is important in getting your heart rate back to normal.
  • Drink lots of water. This will prevent dehydration, in turn preventing pre-term labor and high body temperature, which may not be good for your baby. Water is the perfect and safest way to rehydrate fluids for pregnant women, since water is essential for almost all body functions.

You can do things that you love for exercise as long as your doctor approves, and if you want to.  It’s very important to do something everyday, even just a 10 minute walk after eating, to help keep your blood sugar in check.  Aside from the aforementioned guidelines, you can learn more about exercising for gestational diabetics and other pertinent information when you sign up for our newsletter here.

Fitting Sweets into Your Gestational Diabetes Meal Plan

Gestational Diabetes Meal Plan-Fitting In Sweets

Just like the people afflicted with the more common type 2 diabetes mellitus, women suffering from gestational diabetes should also keep a close watch on their diet. Since glucose comes from ar the food that they eat, it is important that they should take note of what they eat so that they are able keep their blood glucose levels in check. One way to do this is to make a gestational diabetes meal plan. In order to create this, you must know how much carbohydrates, proteins, fats, and sugar you need to include in your diet.

What Should You Eat?

The key to gestational diabetes meal planning is to eat a balanced diet. Remember, there is nothing that is forbidden to you – not even sweets. However, these should be eaten in moderation. That being said, it is essential to include a variety of foods in your meal plan: vegetables; fruits; milk and milk products; meat, poultry, and fish; and bread, rice, and pasta.

The last food group is full of carbohydrates, and these are the ones that are broken down into glucose and used by the body. Nevertheless, this does not mean that you should avoid eating carbohydrates altogether, since that is not an option. Carbohydrates are still needed by the body, as they are the main sources of energy for the body. What you can do is to moderate your intake of carbohydrates; that is, only consume not more than three servings for each of the main meals. It is also important to choose foods that are broken down into glucose slowly, since this helps avoid spikes in a woman’s blood glucose level. Examples of these foods are whole grain breads and plain yogurts. You can also opt to combine carbohydrates with protein-rich foods so as to balance your diet.

But What About Sweets?

gestational diabetes meal planAs for sweets, it is a generally accepted fact that these foods should be avoided because of their little to none nutritional value, and at the same time adverse effects on one’s blood sugar levels. However, it is not wise to completely obliterate sugar-rich foods in one’s diet, since sugar is also another source of energy for the body. One way to incorporate sweets into your diet is to eat a slightly lower amount of carbohydrates in a specific meal, and then allow yourself a little bit of sugar in return. You can also add sweets into your meal if the food you are eating has a low glycemic index, meaning glucose is broken down slowly. Remember, you cannot indulge in sweets, but you can have a little bit of it in your diet.

If you really have a sweet tooth and cannot seem to get enough of sweet foods, you can opt to use artificial sweeteners like Splenda and Equal. These can be used even during pregnancy, and does not have any adverse effect on the mother or the fetus. Do not forget to drink plenty of water, as it still remains the first choice of fluids for moms-to-be with gestational diabetes.

Finally, if you want to learn more about what to do with gestational diabetes, check out our book on Amazon, and sign up for our mailing list.

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