Welcome back, Mamas!
If you’ve experienced gestational diabetes, you might be wondering how you can reduce your risk of developing type 2 diabetes later in life.
There's one tool that is surprisingly overlooked when it comes to risk reduction—and no, it's not cardio... it's lifting weights!
We're Here for You!
As a Maternal-Fetal Medicine Nurse Practitioner and Certified Diabetes Care and Education Specialist (CDCES), Sarah and I understand the challenges you face managing gestational diabetes and are dedicated to supporting you every step of the way.
Our mission is to help you maintain healthy blood sugar levels and make informed choices for your health and your baby’s well-being.
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Now back to it...
Why Does Gestational Diabetes Increase Diabetes Risk?
During pregnancy, certain hormones—like human placental lactogen, progesterone, cortisol, and estrogen—naturally make your body more resistant to insulin.
Normally, the pancreas responds by producing more insulin to keep blood sugars stable. However, if you developed gestational diabetes, this can indicate your pancreas wasn’t able to keep up with this increased demand to store blood sugars away, causing elevated blood sugar levels in the bloodstream.
This inability to handle the extra insulin demands during pregnancy acts like a warning sign or a "red flag"—indicating that your body might already have underlying issues with insulin production and glucose management. Because of this, mamas who have had gestational diabetes face up to a 50% higher lifetime risk of developing type 2 diabetes, especially if lifestyle changes aren't introduced postpartum.
How Strength Training Helps
The amazing thing about strength training is that it enables your muscles to absorb glucose directly from the bloodstream without the help of insulin during and immediately after exercise.
Unlike fat cells, muscle cells activate unique glucose transporters through muscular contractions, helping lower your blood sugars naturally and easing the demand on your pancreas.
Regular strength training also increases lean muscle mass, enhancing your body’s overall glucose storage capacity. With more muscle, your body becomes even more efficient at managing blood sugar levels, greatly improving insulin sensitivity and significantly reducing your risk of developing type 2 diabetes over the long term!
Multiple studies demonstrate that postpartum women who consistently engage in strength training have a notably lower risk of developing diabetes compared to those who don't. Strength training can specifically boost insulin sensitivity, reduce harmful visceral fat, and increase metabolism, making blood sugar management easier and more effective.
Starting Strength Training Safely After Delivery
Always obtain clearance from your healthcare provider (usually around 6–8 weeks postpartum).
Consider beginning with gentle, bodyweight movements such as squats, lunges, modified push-ups, or resistance band exercises.
Gradually introduce weights as your strength and confidence grow.
Try to aim for 2–3 sessions per week, each lasting around 20–30 minutes, combined with gentle aerobic activities for the best outcomes.
Listening closely to your body is essential! Ensure adequate hydration, balanced nutrition, and gradually increase intensity as you regain your postpartum strength. Remember to always consult your healthcare provider before starting or significantly adjusting your workout routine.
Benefits Beyond Blood Sugar Control
Strength training postpartum not only reduces your risk of diabetes—it also boosts mood, increases energy levels, strengthens your bones, and supports healthy weight management.
These benefits can collectively enhance your overall postpartum health and wellness.
You’ve got this, mama—every step (or squat) counts toward a healthier future!
Disclaimer: The information provided in this blog post is intended for general informational and educational purposes only. It is not intended to replace or substitute professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider with any questions you may have regarding a medical condition or your health. Never disregard professional medical advice or delay seeking it because of something you have read in this blog. GDMamas, LLC assumes no liability for inaccuracies, errors, or omissions in the information presented.
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