Why Exercise Matters for GDM
Globally, 19% of pregnancies are affected by gestational diabetes (GDM). While GDM typically resolves postpartum, uncontrolled blood sugar raises risks for:
- Mother: Preeclampsia, C-sections, future type 2 diabetes
- Baby: Macrosomia, neonatal hypoglycemia
Good news: Exercise improves glucose tolerance and reduces complications!
Safe & Effective Exercises for GDM
1. Cardio: Keep It Low-Impact
(“Suitable vs. Unsuitable Exercises”)
✅ Recommended:
- Brisk walking (lowers glucose by 20–40 mg/dL)
- Swimming/water aerobics
- Stationary cycling
🚫 Avoid:
- High-impact jumps/contact sports
- Activities with fall risks (e.g., skiing)
- Hot yoga/high-altitude workouts
Pro Tip: Post-meal walks (30–45 mins) help curb glucose spikes.
(“Walking Guide”)
- Warm up ankles/arms first
- Pace: Able to talk comfortably
- Wear supportive shoes
2. Strength Training
Focus on lower-body strength to improve circulation and reduce edema:
( “Squats”)
- Squats: Strengthen legs, boost venous return
- Chair dips: Support with stable chair
(“Calf Raises”)
- Heel lifts: Reduce leg swelling
3. Stretching & Relaxation
( “Cat-Cow Pose”)
- Relieves back stiffness and aligns spine
( “Child’s Pose”)
- Eases fetal weight pressure (1st/2nd trimesters only)
(“Side Bends”)
- Reduces shoulder/hip tension
( “Breathing Exercises”)
- Combats stress-induced glucose spikes
Critical Don’ts for GDM Exercise
- Never start intense workouts suddenly if previously sedentary.
- Stop immediately if you experience:
- Uterine contractions
- Dizziness/chest pain
- Dehydration or overheating
- Avoid:
- Lying flat on back after 1st trimester (supine hypotension)
- Standing still for long periods
Key Takeaways
✅ Move daily: 150 mins/week of moderate activity.
✅ Hydrate well and monitor glucose pre/post workout.
✅ Pair with diet: Exercise + carb control = best results.
”Your baby benefits from every step you take—safely!”
Illustrations show proper form for pregnancy-safe exercises.