Exercise in gestational diabetes

Posted by Specialist I Tran Thi Thu Ha - Obstetrician and Gynecologist - Women's Health Center - Vinmec Times City International Hospital

Gestational diabetes can cause many complications affecting the health of mother and fetus. Among the methods of reducing the risk of gestational diabetes and supporting the treatment of gestational diabetes, regular exercise is an indispensable measure and brings amazing results.

Daily exercise not only helps pregnant women prepare for the upcoming birth to be successful, fast, gentle, increase stamina, but it also helps them manage their weight and maintain stable blood sugar. determined.
Pregnant women exercise not only helps to consume excess energy, stabilize blood sugar, reduce the risk of gestational diabetes, but also helps blood to circulate easily, avoiding blood clots.
Exercise time depends on the health of each pregnant woman, on average, maintain a training period of 20-40 minutes/day and at least 3 days/week, but daily practice will bring results much higher.
When pregnant women have no contraindications to exercise, the following sports are very good for pregnant women, especially pregnant women with gestational diabetes.

2.1. Walking Walking is a very good activity for pregnant women. However, you should not try to walk when your body is tired and can rest anytime you want. Walking time every day is about 20-40 minutes, depending on the health of the pregnant mother.

Effects of walking:
Helps the body to be healthy, toned muscles, increases endurance, burns calories, controls weight. Helps pregnant women eat, easy to digest, reduce the risk of pregnancy constipation. Reduce the risk of gestational diabetes, preeclampsia. Is the best way to help support the heart, helping to reduce cardiovascular disease caused by gestational diabetes. Helps the uterus contract physiologically to help correct the position of the fetus and facilitate the labor process. 2.2 Light jogging Follow the principle: exercise gently, moderately, avoid shortness of breath, choose a flat path. Inform your obstetrician who monitors your pregnancy about your running regimen to receive advice on a reasonable exercise regimen.
Gentle jogging has the following effects:
Reduces the risk of gestational diabetes, phlebitis, high blood pressure and hemorrhoids. Strengthens spinal muscles to help maintain the necessary posture during pregnancy.
2.3. Swimming Pregnant women who go swimming will bring the following benefits:
Reduce back pain, muscle movement, blood vessels are massaged by water, promote good blood circulation for mother and baby, prevent apple constipation, leg edema. Helps healthy lungs, good deep breathing Helps to consume excess energy, prevent pre-eclampsia and diabetes. Exposure to sunlight, helps to disinfect and convert cholesterol under the skin into vitamin D3 (vitamin that helps absorb calcium and phosphorus which is good for the bones of the fetus). Reduce headaches, help the baby's nervous system develop healthy.

2.4 Yoga Pregnant women practicing yoga will bring the following benefits:
Helps pregnant women practice breathing, providing abundant oxygen and eliminating carbon dioxide. Helps bones and joints to be flexible, control body weight, reduce the risk of diabetes. Helps to relax, relieve stress and fatigue.

2.5. Dancing Helps to avoid stress, happy spirit and comfort. Helps to make the body lighter and more flexible, limiting the risk of diabetes and high blood pressure during pregnancy Pregnant women exercise not only helps their body become more flexible, but also helps the delivery process take place. favorable, but also helps stabilize blood sugar levels, avoiding the risk of complications caused by gestational diabetes.
2.6. Light exercise Aerobic exercise strengthens the heart and lungs and helps maintain muscle tone. Low-impact aerobics does not include jumping, high kicks, or fast running. In the low impact exercise, one foot should always be on the ground.
2.7. Indoor cycling Cycling on a stationary bike, also known as a spin, is generally safe even for first-timers. This exercise helps increase the heart rate without putting stress on the joints. Accordingly, the stationary bike helps support the body weight, so the risk of falling is low.

The American Pregnancy Association recommends certain exercises specifically for pregnant women, as they prepare the body for labor and delivery. During labor, squatting can help open up the pelvis, so it may be a good idea to practice during pregnancy. You can practice with the following steps:
Stand with your feet flat on the floor, shoulder width apart and your back straight. Slowly lower yourself down, keeping your feet flat and your knees not coming forward any further than your feet. Hold for 10 to 30 seconds, then slowly push up. Pelvic Exercises: These moves can tone the abdominal muscles and help relieve back pain. You can do it by:
Stand straight with your shoulders and lean against the wall Keep your body relaxed. Inhale and hold for 4 seconds, then exhale slowly. Repeat this up to 10 times. Pregnant women exercising not only helps their body become more flexible, helps the delivery process go smoothly, but also helps stabilize blood sugar levels, avoiding the risk of complications caused by gestational diabetes. Note that all exercises must be gentle and should consult an obstetrician about your health condition before exercising.