Pregnancy is a time when a woman’s body undergoes a lot of changes. One of the most significant changes is the increase in weight.

This weight gain can have an effect on the metabolic health of pregnant women, which can lead to gestational diabetes mellitus (GDM) and other complications. However, exercise can help mitigate some of these risks and improve metabolic health during pregnancy.

What is Gestational Diabetes Mellitus?

Gestational diabetes mellitus (GDM) is a type of diabetes that occurs during pregnancy, affecting approximately 7% of all pregnancies in the United States.

The condition is marked by high blood sugar levels, which can lead to complications for both the mother and the baby.

There are several risk factors for GDM, including age, obesity, and a family history of diabetes. Women who have GDM during pregnancy are also at an increased risk of developing type 2 diabetes later in life.

How Exercise Can Benefit Pregnant Women

Exercise is known to improve metabolic health in the general population, and this same benefit carries over into pregnancy. It can help regulate blood sugar levels and improve insulin sensitivity, both of which are important in preventing GDM.

Additionally, exercise can help prevent excessive weight gain during pregnancy. Women who gain more weight than recommended during pregnancy are at a higher risk of developing GDM and other complications.

When to Start Exercising During Pregnancy?

Women who are already physically active prior to pregnancy can typically continue their exercise routine throughout pregnancy. However, it is important to check with a healthcare provider to ensure the exercise plan is appropriate for pregnancy.

For women who were not physically active prior to pregnancy, it is still beneficial to start exercising during pregnancy.

It is recommended to start with low-impact activities such as walking, swimming, or prenatal yoga, and gradually work up to more intense exercises if desired.

What Types of Exercise are Safe During Pregnancy?

Low-impact exercises such as walking, swimming, and prenatal yoga are generally considered safe during pregnancy. However, there are some exercises that should be avoided.

These include high-impact activities such as running or jumping, contact sports, and exercises that require lying on the back for extended periods of time.

It is also important to stay hydrated and avoid exercising in hot or humid conditions.

How Much Exercise is Recommended During Pregnancy?

The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity aerobic exercise per week during pregnancy. This can be broken up into several sessions throughout the week.

Additionally, ACOG recommends incorporating strength training exercises to maintain or improve muscle tone and strength. However, it is important to use caution when lifting weights and avoid straining or holding the breath.

Conclusion

Exercise is an important part of a healthy pregnancy. It can help improve metabolic health, prevent excessive weight gain, and reduce the risk of gestational diabetes mellitus.

Women who are physically active prior to pregnancy can typically continue their exercise routine, while those who are not can still benefit from starting an exercise program during pregnancy. It is important to talk to a healthcare provider about appropriate exercise routines during pregnancy.