How to Avoid Gestational Diabetes - Part4 Lowering Your Risk Through Exercise

1 Start exercising before you become pregnant. Exercising before and during pregnancy can help protect you from developing gestational diabetes. 

• Research has shown that women who were physically active for 4 hours a week or 30 minutes a day, before and during pregnancy can reduce their risk of GDM by about 70%.
• Always ask your doctor about how much and what type of physical activity are right for you.

2 Stick with safe exercises while pregnant. Safe exercises to participate in during pregnancy typically include low impact exercises, such as walking and swimming.^[20]Avoid doing any type of exercise that is high impact or that has a higher potential for injuries, such as contact sports.

• Parking your car at the far end of the parking lot as you run your daily errands is one way to squeeze in extra activity.

3 Aim for 30 minutes per day. Most doctors will approve of up to 30 minutes of exercise per day, for most or several days a week, for pregnant women.

• You can incorporate several short exercise activities into your day to keep the stress on your body low while still reaping the same benefits as 30-minutes of straight activity.
• Make sure to monitor your heart rate while exercising and never exceed the recommended target heart rate for your age and weight.

Tips

•  Keep your exercise and healthy eating habits up after you deliver. This will help you can also lower your overall risk for diabetes as well as future development of GDM.

Warnings

•  Always discuss any exercise program with your doctor, especially if you were not exercising prior to becoming pregnant. Never start a new diet or begin a new physical activity without first consulting with your doctor.