Physical activity
When you have gestational diabetes, it is recommended that you try to be active every day.
There are a range of activities that may be suitable during pregnancy
- Physical activity is anything that gets you moving.
- As your pregnancy progresses, you may find that some activities are more suitable than others.
Swimming
Brisk walking
Stationary cycling
Prenatal exercise classes
Light resistance exercise
Aqua fitness classes
Pelvic floor exercises
Other activities
How much activity?
If you do not have any other medical condition or pregnancy complications, aim for 30 minutes of moderate physical activity on most days of the week. This can also be broken up into shorter periods of at least 10 minutes, three times a day.
Moderate physical activity means that while being active you will have a slight but noticeable increase in breathing and heart rate (but you should still be able to hold a conversation).
The talk test
Pregnancy complications
How to exercise safely
Prepare
Include a 5-10 minute warm up and cool down.
Stay hydrated
Drink plenty of water during and after physical activity.
Dress appropriately
Wear suitable shoes and loose, light clothing to avoid overheating.
Be physically well
Avoid exercise when you are hungry, unwell or have a high temperature.
Avoid hot weather
Avoid exercising in hot weather, especially in high humidity.
Be safe!
Stop exercising and seek medical advice if you experience:
- chest pain
- shortness of breath (that does not improve with rest)
- severe headache
- dizziness
- back or pelvic pain
- calf pain or sudden swelling of ankles, hands or face
- contractions or vaginal bleeding or a decrease in your baby’s movements.
Keep it simple
- You can also increase your activity levels with everyday activities such as walking to the shops, taking the stairs instead of the lift, playing with your children at the park or being active around the house. Trying to reduce the amount of time you spend sitting will also have health benefits.
- Monitoring your daily activity by keeping an exercise diary or using a device such as an activity tracker can encourage you to be active.
Five top tips for physical activity
1.
Talk to your doctor first
Before starting or continuing any type of physical activity in pregnancy, check with your doctor for advice about activities that are suitable for you.
2.
Aim for 30 minutes of moderate activity most days of the week
Moderate activity can include brisk walking, swimming, or pregnancy exercise classes. As your pregnancy progresses, you may find that some activities are more suitable than others.
3.
Be more active everyday
Look for ways to increase your day-to-day activity and try to reduce the amount of time spent sitting.
4.
Keep it safe
Choose activities that are safe for pregnancy. Remember to warm up and cool down. Wear suitable clothing and footwear, stay well hydrated, avoid overheating and stop exercising if you do not feel well or have any concerns.
5.
If you are using insulin
If you are using insulin, talk to your diabetes health professionals for advice on managing your blood glucose levels with physical activity.
Physical activity and blood glucose levels
When you are active, your muscles use glucose for energy. This can help lower blood glucose levels and manage your gestational diabetes. On days when you are less active, you may notice that your blood glucose levels will be higher, so a daily routine of physical activity can be helpful.
Being active after meals, such as a short walk or being active around the house for at least 10–15 minutes can also help with managing blood glucose levels. Keeping track of your activity in your blood glucose diary or record sheet can help you to understand the effects of physical activity on your blood glucose levels.
Talk to your doctor or diabetes educator about the effects of exercise on your blood glucose levels, especially if you are using insulin.
Physical activity can help you to manage your blood glucose levels.
Talk to your diabetes educator about the effects of exercise on your blood glucose levels, especially if you are using insulin.
Your health professionals are here to help
- Talk to your doctor for advice on physical activity. They may suggest that you see an exercise physiologist or physiotherapist.
- Call the NDSS Helpline 1800 637 700 and ask to speak with an exercise physiologist.
- There may be a physiotherapist at your local hospital or to find a physiotherapist or exercise physiologist in your area go to healthdirect.
