10 Simple Exercises to Manage Gestational Diabetes

Gestational diabetes affects approximately 5-9% of pregnancies in the United States. One of the best ways to control this elevated blood sugar level is regular physical activity.

Let us learn about some of the best exercises that you can do with ease to manage gestational diabetes:

1. Walking

Walking is one of the safest and most effective exercises for pregnant women. A brisk 20-30-minute walk can help lower blood sugar levels and improve circulation without putting too much strain on your body.

2. Swimming

When you want to do low-impact exercise in pregnancy, swimming is a good option. Swimming is great for cardiovascular health and it is equally beneficial for reducing glucose levels. Try to swim more than two times a week for 30-40 minutes. 

3. Prenatal Yoga

Prenatal yoga focuses on stretching, breathing, and relaxation. Not only can it improve flexibility, but it also helps manage stress, which can affect blood sugar levels. Studies have shown that 40-60 minutes of yoga, at least twice a week, can lower fasting blood sugar by as much as 14%.

4. Stationary Cycling

Riding a stationary bike is another excellent option, as it allows you to engage in cardio exercise without the risk of falling or joint strain. Try to do this exercise for 20-30 minutes every day. Research indicates that regular cycling can lower the risk of developing insulin resistance during pregnancy.

5. Pelvic Tilts

Perform pelvic tilts for about 10 minutes daily to engage core muscles and alleviate lower back discomfort. While it’s a simple movement, maintaining core strength can minimize the risk of weight gain, which is linked to higher glucose levels in gestational diabetes.

6. Squats

Another exercise is squats that target the leg muscles. Aim to perform 10-15 squats three times a day. Squatting can help burn calories, improving weight management during pregnancy.

7. Kegel Exercises

Healthcare experts also recommend kegel exercises for the pelvic floor muscles. Try to perform 3 sets of 10 Kegels, three times daily. Strong pelvic muscles provide better support to your uterus and bladder.

8. Arm Raises

Using light weights, perform simple arm raises for 10-15 minutes three times a week to strengthen your upper body. Studies suggest that resistance training for 20-30 minutes a week can reduce insulin resistance.

9. Leg Lifts

Leg lifts can be done either standing or lying down and help strengthen your lower body while improving circulation. Perform two sets of 10-12 leg lifts per leg, 3-4 times a week. Regular leg lifts reduce the risk of swelling while also promoting better blood sugar control.

10. Deep Breathing

While deep breathing may not seem like an exercise, it plays a significant role in managing stress, which is key in controlling blood sugar levels. Practice this exercise every day for 5-10 minutes to lower stress hormones like cortisol.

Final Thoughts

These simple gestational diabetes exercises minimize the risk of elevated blood sugar levels during pregnancy. However, seeking advice from a trusted healthcare expert before starting any new exercise is always important. 

For more health and wellness tips, visit us at Springfield Medical Clinic.