Wellness Wednesday

Cut Your C-Section and Diabetes Risk in Pregnancy With Moderate Exercise & Dieting

According to a recent survey conducted by Queen Mary University of London found that moderate exercise and dieting resulted in a reduced risk of  c-section and diabetes.

Queen Mary University of London conducted research to monitor the link between moderate exercise and c-section, excessive weight gain, and diabetes in women who are pregnant. The research used data from over 12,000 women and involved over 50 researchers from 41 scientific institutions. The research was spurred by the growing number of overweight women who become pregnant (50% of the pregnant population), and the risk that it puts both mother and offspring at. Previous thought and practice cautioned pregnant women about exercise, because of fear that it would harm the offspring. However, the benefits of the women who participated in the study showed that physical activity and dieting reduced maternal weight gain, diabetes in pregnancy, and the risk of requiring a c-section.

The study specifically looked at 12,526 women across 36 previous trials in 16 countries. These studies compared the effects of dieting (restricting sugar intake, and increasing low-fat and fruits/vegetable products) and moderate physical activity. Successfully following both guidelines saw an average drop in weight gain of about 1.5lbs, a reduced c-section risk of 10% and a reduced risk of developing diabetes by about 24%.

Benefits of moderate exercise during pregnancy also include:

• Reduced risk of gestational diabetes and preeclampsia
• Helps prevent excessive prenatal weight and body fat gain
• Improves mood, energy level and sleep patterns
• Enhances posture and balance
• Improves muscle tone, strength and endurance
• Reduces lower back pain and shortens the duration of active labor
• Reduces the risk of preterm birth and large-for-gestational age infants

Recommendations for muscle strengthening exercise during pregnancy are also as follows: 

• Choose lighter weights and more repetitions
• Using resistance bands over free weights
• Do not lift weights in a supine position
• Avoid twisting motions and sudden movements such as lunges or Russian twists
• Listen to any signals your body is sending you