Preventing and Managing Gestational Diabetes

Did you know that regular cardiovascular exercise can help to prevent and manage Gestational Diabetes?

There are some risk factors that are out of our control:
-Family history of type II diabetes
-GDM in previous pregnancies
-Age (35+ years)
-Ethnicity: Aboriginal, South or East Asian, African American, Hispanic

So let's look at the risk factors we CAN control:
-Obesity   
-Excessive maternal weight gain
-A diet high in simple carbohydrates
-A sedentary lifestyle
-Lifestyle induced high blood pressure

Participating in cardiovascular exercise up to 4 days a week can help reduce your chances of developing gestational diabetes by decreasing blood pressure, promoting healthy weight gain, and regulating blood sugar levels.  Exercise is also used as a tool for managing gestational diabetes. 

Here are a few ideas to get you started:
-Walk to and from work or park farther from your office
-Go for a walk or to the gym on your after work
-Join a prenatal fitness class
-Swim at your local pool

We recommend completing a PARmed-X for Pregnancy form with your healthcare provider prior to beginning or resuming a fitness routine.  It is full of helpful information.  Click here for a copy of this form.

Pregnancy & Exercise Myths Debunked

Myth: Pregnant women should only exercise in their second trimester.

Fact: The Society of Obstetricians and Gynecologists of Canada (SOGC) states, “We can encourage women with uncomplicated pregnancies in any trimester to begin an exercise routine.” (2003). They also state that “Women and their care providers should consider the risks of NOT participating in exercise activities during pregnancy, including loss of muscular and cardiovascular fitness, excessive maternal weight gain, higher risk of gestational diabetes or pregnancy induced hypertension, development of varicose veins and deep vein thrombosis, a higher incidence of physical complaints such as dyspnea or lower back pain, and poor psychological adjustment to the physical changes of pregnancy.”  (2003)

Myth: Previously Sedentary women should not exercise during pregnancy.

Fact: “In uncomplicated pregnancies, women with or without a previously sedentary lifestyle should be encouraged to participate in aerobic and strength-conditioning exercises as a part of a healthy lifestyle.”  (SOGC/CSEP, 2003)

Myth: Pregnant women should not do core exercises.

Fact: The benefits of a strong, functional core during pregnancy include: less lower back & pelvis pain, prevention of urinary incontinence, less incidence of uterine ligament pain, prevention of musculoskeletal injuries, assistance with pushing stage of labour; less perineal tearing, less need for episiotomies, less incidence of prolapsed internal organs during birth and muscle memory for postnatal rehabilitation.  Women 16+ weeks pregnant should avoid exercising flat on their backs.   Women with abdominal separation should read this article before beginning or continuing core exercises.

If you are finding it difficult to stay motivated and disciplined with your pelvic floor exercises, try the Fit 4 Two-approved Pelvic Floor Trainer App which provides both visual and audio routines at your fingertips! 

Myth: Women with strong core muscles have difficult births.

Fact: Toned pelvic floor muscles are more elastic, allowing for a wider passage for birth.  This often means less tearing, less episiotomies and less incidence of prolapsed internal organs during birth.  It is postulated that if a woman comes from a sport such as dance, gymnastics, horseback riding etc., where she was required to engage her deep core muscles continuously for several years, she may have trouble relaxing her deep and superficial core muscles during labour and delivery.   In other words, the difficulty is not related to the strength of her core but to her inability to relax.  Women who fall into this category should focus on both the relaxation and the contraction of the pelvic floor. 5 Minute Pelvic Floor Routine.

Myth: Pregnant women cannot run

Fact: If a woman ran regularly before she became pregnant, and she is following the national guidelines for cardio F.I.T.T., she can continue to run. If and when running ceases to feel good, she should choose an alternative low impact cardiovascular exercise like walking or swimming.

Myth: Pregnant women should continue exercising as they did before they became pregnant.

Fact: While it is advised to continue doing what one is used to doing, there are still guidelines to follow.  If a woman’s exercise frequency, intensity, time or type goes beyond the SOGC/CSEP guidelines, she should modify her program to fit within them. 

Is Exercise Medicine for Pregnancy?

Back in October, we asked you this same question.  We were inspired by an article from the American College of Sports Medicine.  If you didn't get a chance to read about it, click here.
In a nutshell, the article, co-written by Canadian professor Dr. Mottola, outlines the important health benefits of an active pregnancy and suggests that healthcare providers include recommending exercise as part of their prenatal care protocol.

Exercise as medicine is a concept that is gaining momentum.  Doctor Mike Evan's viral YouTube video 23 and 1/2 Hours boasts almost 4 million views.  Family doctors all over the world are 'prescribing' the video to their patients.  When it comes to pregnancy, there are even more health benefits to an active lifestyle.

Consider this powerful message from the Society of Obstetricians and Gynecologists of Canada and the Canadian Society for Exercise Physiology:

“Women and their care providers should consider the risks of NOT participating in exercise activities during pregnancy, including loss of muscular and cardiovascular fitness, excessive maternal weight gain, higher risk of gestational diabetes or pregnancy induced hypertension, development of varicose veins and deep vein thrombosis, a higher incidence of physical complaints such as dyspnea or lower back pain, and poor psychological adjustment to the physical changes of pregnancy.”  (2003)

February is Exercise & Pregnancy Awareness Month. This year's theme is: "Is Exercise Medicine for Pregnancy?" Help us debunk myths and encourage pregnant women to choose an active life style by sharing this blog post.

February is Pregnancy & Exercise Awareness Month

Help us spread the word!  Women need to know that not only is exercise safe during pregnancy, it is recommended. Active living is part of a healthy pregnancy.

Fit 4 Two will be posting information and tips on Facebook, Twitter and Pinterest.  You will also see us on some of your favorite news programs.  The poster below is available for your clinic, office, building or community board.  Drop us an email and we will send you a copy.