By Antonia Roots, owner of My Bump to Bundle

November is Diabetes Awareness Month, and diabetes currently ranks No. 7 out of 10 for causes of death in our country, according to the Centers for Disease Control and Prevention. Although it affects many, minority communities have the highest numbers of diagnosis. In my observations from clinical experience and in the field, the small population that may allow prevention of diabetes to have the greatest impact of reducing risk and prevalence rates is pregnant women.

The CDC defines gestational diabetes as “a type of diabetes that is first seen in a pregnant woman who did not have diabetes before she was pregnant. Some women have more than one pregnancy affected by gestational diabetes. Gestational diabetes usually shows up in the middle of pregnancy. Doctors most often test for it between 24 and 28 weeks of pregnancy.”

What makes this disease less grim is that is can be prevented, treated and even reversed through a balanced nutritional intake and frequent exercise. We are going to focus on the exercise portion for prevention during pregnancy. The American College of Sports Medicine released a research bulletin from the pediatricians Inga Bae-Gartz and Eva Hucklenbruch-Rother. These doctors found that when the “expecting Momma exercises during pregnancy, it significantly and positively impacts the baby's risk for diseases like diabetes.”

The main focus with preventing gestational diabetes is to keep Momma from developing type 2 diabetes after pregnancy, and to decrease the risk of your baby carrying more weight during adolescence; because obesity can lead to and put your child at risk of developing type 2 diabetes.

If being fit during pregnancy is ideal, how do Mommas exercise safely with their budding bump? You can have peace of mind with the My Bump to Bundle Bump Fitness Booklet. The exercises in the Bump Fitness Booklet are basic moves all expecting Mommas can do, even if they have not been doing regular physical activity prior to pregnancy -- and the doctor has given clearance for prenatal exercise.

The Bump Fitness workout takes about 20-30 minutes to complete. The American College of Sports Medicine recommends that you accumulate 150 minutes of exercise on most – preferably all – days of the week. Therefore, completing this workout 5-6 days per week meets those exercise goals.

I completed all the exercises in the Bump Fitness Booklet while pregnant with my son, and hope you enjoy this special time with your baby. Momma Body Wellness is so important and sets the footprint for your child's health as early as in the womb.

Take care of yourself too, momma.

Antonia Roots,

Exercise Physiologist, Lactation Counselor and Momma of two


My Bump to Bundle provides services and products to assist women the challenges of early motherhood. My Bump to Bundle offers fitness coaching and exercises recommended for pregnancy and postpartum, breastfeeding education and counseling.