Gestational diabetes is a condition that occurs during pregnancy when the body can’t produce enough insulin to keep up with the demands of the developing fetus.

This can cause high blood sugar levels, which can lead to complications for both the mother and the baby. Exercise has long been recommended to help manage gestational diabetes, but recent research suggests that pre-pregnancy exercise may also play a role in reducing the risk of developing this condition in the first place.

What is Gestational Diabetes?

Gestational diabetes is a type of diabetes that develops during pregnancy. It is caused by the hormones produced by the placenta, which can make it difficult for the body to produce enough insulin to keep up with the demands of the developing fetus.

This can lead to high blood sugar levels, which can cause complications for both the mother and the baby. Some of the complications of gestational diabetes include:.

Increased risk of preeclampsia
Increased risk of premature birth
Increased risk of macrosomia (a larger-than-average baby)
Increased risk of stillbirth

Pre-Pregnancy Exercise and Gestational Diabetes Risk

While exercise has long been recommended for women with gestational diabetes, recent research suggests that pre-pregnancy exercise may also play a role in reducing the risk of developing this condition in the first place.

A study published in the American Journal of Obstetrics and Gynecology found that women who exercised before pregnancy had a 21% lower risk of developing gestational diabetes.

Other studies have found similar results.

A study published in Diabetes Care found that women who exercised for at least 150 minutes per week before pregnancy had a 34% lower risk of developing gestational diabetes, while a study published in Medicine and Science in Sports and Exercise found that women who exercised before pregnancy had a 24% lower risk of developing gestational diabetes.

How Pre-Pregnancy Exercise Helps Reduce Gestational Diabetes Risk

So, how does pre-pregnancy exercise help reduce the risk of gestational diabetes? There are a few ways:.

Improving insulin sensitivity: Exercise can help improve insulin sensitivity, which means that the body is better able to use insulin to transport glucose from the bloodstream into the cells. This can help prevent high blood sugar levels, which are a hallmark of gestational diabetes.
Reducing inflammation: Inflammation is a key factor in the development of insulin resistance and gestational diabetes. Exercise has been shown to reduce inflammation in the body, which can help reduce the risk of developing these conditions.
Managing weight: Being overweight or obese is a major risk factor for gestational diabetes. Exercise can help manage weight before and during pregnancy, which can help reduce the risk of developing this condition.

Types of Pre-Pregnancy Exercise

There are many types of exercise that can be beneficial for women before pregnancy. Some of the most effective types of exercise for reducing the risk of gestational diabetes include:.

Aerobic exercise: Activities such as brisk walking, jogging, cycling, swimming, and dancing can all be effective for improving insulin sensitivity and reducing inflammation.
Strength training: Lifting weights or using resistance bands can help build muscle mass and improve insulin sensitivity.
Flexibility training: Yoga, pilates, and stretching can help improve flexibility and reduce stress, both of which can be beneficial for overall health.

How Much Pre-Pregnancy Exercise is Enough?

The amount of exercise needed to reduce the risk of gestational diabetes varies depending on the woman’s individual circumstances.

However, most experts recommend aiming for at least 150 minutes of moderate-intensity exercise per week, spread out over at least three days. It’s also important to include a variety of different types of exercise, including aerobic exercise, strength training, and flexibility training.

Precautions for Pre-Pregnancy Exercise

While exercise can be beneficial for reducing the risk of gestational diabetes, it’s important to take certain precautions to ensure the safety of both the mother and the developing fetus:.

Consult with a healthcare provider: Before starting any exercise program, it’s important to consult with a healthcare provider to ensure that it’s safe for you and your developing fetus.
Start slowly: If you haven’t been physically active before pregnancy, it’s important to start slowly and gradually increase intensity over time.
Avoid high-impact activities: Activities that involve a lot of jumping or jarring movements can be hard on the joints and may increase the risk of injury.
Avoid exercises that require lying on the back: Exercises that involve lying on the back (such as abdominal exercises) can be uncomfortable and may reduce blood flow to the fetus.
Stay hydrated: It’s important to drink plenty of water before, during, and after exercise to stay hydrated.

Conclusion

Pre-pregnancy exercise can be an effective way to reduce the risk of gestational diabetes.

By improving insulin sensitivity, reducing inflammation, and managing weight, exercise can help promote a healthy pregnancy for both the mother and the developing fetus. However, it’s important to take precautions and consult with a healthcare provider before starting any exercise program, especially during pregnancy.