The American Pregnancy Association states that regular exercise helps minimize pregnant weight gain, improve labor and delivery preparation, as well as relieve many typical pregnancy afflictions including leg cramps, edema, and constipation.
However, it is debatable if cycling is a safe type of exercise during pregnancy. Additionally, there is a constant chance of falling, and there is little research on the subject.
The followings will tell you the answer that can you ride a bike while pregnant.
Table of Contents
The Risks Of Cycling During Pregnancy
Although there is no risk in cycling during pregnancy, people must be aware of certain problems or potential vulnerabilities. For example, in the first three months of pregnancy, nausea and dizziness are the most common, and losing balance is a potential risk.
Pay attention, if you feel dizzy, listen to your body and stop what you are doing. The way to prevent this is to keep hydrated and make sure you are not cycling on an empty stomach. In addition, high progesterone levels can make ligaments more relaxed, which may make a person more prone to muscle and / or ligament tears or strains. If you start to feel nervous, slow down or stop, it’s important to stretch carefully before and after cycling. “
In the third trimester of pregnancy, due to weight changes, some activities usually become more dangerous, affecting balance and increasing the risk of falls. Your growing lump “will make you uncomfortable riding a bike and require you to lean forward to reach the handlebars.” It is imperative to minimize the risk of falls, especially in mid and late pregnancy, because direct abdominal trauma/shock can lead to placental detachment and dangerous bleeding.
Although the risk of going out to ride a light bike seems to be low, especially for those in their first and second early three months, the guidance of any physical activity largely depends on a person’s baseline, pre-pregnancy health level. For example, use a bicycle trailer or baby seat to transport your child. You are still riding a bike, but as the weight increases, the body of the bike extends a product, which may affect the balance.
It may be safe for those who exercise regularly, or who ride a bike with a baby seat or trailer before pregnancy, to continue this level of activity. If the patient has not done this before, it is not the time to put the body under pressure and injury risk in the early stage of pregnancy. It is best to slowly increase the weight to stretch or the resistance/intensity of any exercise. “
If you want to maintain some form of cycling during pregnancy, sports cycling may be a better choice. It may be safer with less risk of falling because there is no risk of accidental collision or slipping on the sidewalk or gravel.
Scale Back
The best time to “train,” increase your speed, or build your endurance is not now. My midwife recommended me to keep my heart rate under 150 beats per minute when I was pregnant. Further investigation reveals that most doctors appear to have abandoned the heart rate recommendation because the ideal heart rate depends on the woman’s level of fitness prior to conception.
How deeply you breathe will provide a more accurate indication of the proper intensity. The speed of the ride should be leisurely, and you should be able to carry on a regular conversation the entire time.
Whenever you feel exhausted, end the day. There is no shame in ending your ride when your body is working extra hard to grow a kid.
Keep Balanced
Once the first trimester is through, you’ll start to have balance issues. Due to the risk of falling off the bike, some people advise against riding.
I personally chose to keep riding my bike throughout my pregnancy since I was so at ease doing it, and I never fell. Move your bike to a trainer or sign up for a spin class at the gym if the risk is too great for you.
Gauge Ability Level
What you were doing prior to becoming pregnant greatly influences what you can do throughout pregnancy. While beginners should definitely stick to paved roads, women who ride mountain bikes at an expert level may be able to continue riding while pregnant.
Pregnant women who frequently participated in 20-mile road rides might continue to do so, whereas novice riders would find it difficult to complete 5.
The best person to tell you what is safe for you and what you are capable of.
Assess Safety
Sadly, riding a bike around cars is the most hazardous part of biking. Even though I’m generally ready to take this risk, I was particularly cautious when I was pregnant and avoided busy areas. Try to stay on bike routes and quiet streets with broad or well-protected bike lanes.
Weather and road conditions are other factors to consider. It might be advisable to keep off your bike if the roads are slick with wet leaves, snow, or ice.
Always keep in mind fundamental safety precautions like riding with lights, having a fixing kit with you, and observing traffic regulations.
Get Geared Up
When your regular cycling attire begins to feel a little snug, switch to maternity-specific attire. During my pregnancy, I adored the Terry Maternity shorts. (I still wear them on days when I’ve eaten a little bit too much, in fact.) Sadly, it appears that they are no longer produced, but you can find alternatives in my guide to maternity cycling attire.
A few bike tweaks could improve your comfort and safety. Consider upgrading to a mountain bike or commuter cycle with a step-through frame if your stomach has gotten so huge that it is difficult to lean over.
For a more upright position, you may also try swept-back handlebars or a shorter stem.Â
Read about: How To Take Off Bike Pedals: Step By Step – Bike Your Best
Remain Cool
I was pregnant during the middle of the Phoenix summer. While most pregnant ladies probably aren’t trying to exercise in extreme temperatures, pregnancy does keep your body a little toastier than normal.
An ice pack in your back pocket or a wet handkerchief around the neck can help keep your body temperature down. A frozen water bottle can also help on hot days.
Avoiding overheating is particularly important during the first trimester, so keep that in mind.
Take A Partner
Toward the end of my pregnancy, I made sure to always ride with a partner as an added precaution. Having a riding partner with you isn’t just good for safety—it can also be nice to have someone give you a little boost up the hills.
If you do choose to go out by yourself, make sure to ride with a cell phone and ID.
Drink Water
It can be tough to stay well hydrated during pregnancy, but it is super important for your health and the baby’s safety. Make sure to take plenty of water with you, and/or have a plan for places to refill along the way. You need more water during pregnancy than normal, so keep that in mind when biking and pack an extra bottle.
Safety Precautions For Can You Ride A Bike While Pregnant
Because any fall can lead to belly trauma, biking outside at some stage in being pregnant is typically no longer recommended, and biking indoors is a safer option.
Even skilled cyclists can face new stability and steadiness challenges at some point of being pregnant due to speedy adjustments in core of gravity and free ligaments. Outdoor biking brings with it many dangers past our control, such as traffic, unexpected modifications in the climate (which can make acquainted terrain extra dangerous), unpredictable pedestrians and different cyclists.
Whether you pick to be on the avenue or on a fitness center bike, it is essential to take into account any variety of bodily pastime for the duration of pregnancy, study your body’s cues and pay attention to what it is telling you. If you sense uncomfortable, end or sluggish down.
Sometimes, driving can grow to be uncomfortable if you keep it very low, or if the baby’s pelvis drops even decrease at the quit of pregnancy. If so, you would possibly sense extra cozy on foot or swimming than cycling, which is a safe, reduced impact cardio exercise.
Staying hydrated at some point of being pregnant is quintessential for your fitness and that of your baby, so be more cautious when biking and drink lots of water. Keller additionally advises driving in a well-ventilated location if you insist on using indoors.
Pregnancy may additionally now not be the time to let your self journey quickest or farthest.
Instead of maximizing your effort, hold average intensity. If you can lift on a at ease dialog whilst riding, it is a precise signal that you are now not overly nervous.
Being pregnant does not imply you can not sweat, though. In fact, getting your coronary heart to beat frequently all through being pregnant can be beneficial. Aerobic exercising is exact for your fitness and is an necessary undertaking at some point of pregnancy
If you can sing opera whilst using (an exercising bike), you can trip harder. Similarly, you may also now not choose to pressure your self to journey a ordinary bike due to the fact of the threat of falling.
If you experience like you are now not getting sufficient exercise, you can consciously extend your pace or resistance to extend the advantages you get from a stationary bike workout. Ideally, strive to be barely out of breath, however nevertheless energized.
Other Considerations For Can You Ride A Bike While Pregnant
Cycling is a low-impact aerobic workout, but when you are expecting, you need take into account outside elements like difficult terrain. Keller advises that you “make sure you feel in control of your body at all times and avoid pedaling so quickly that you bounce in the seat” in order to keep both you and your infant safe.
According to Keller, maintaining your bike’s fit and condition can assist prevent falls or muscular stiffness from riding in an uncomfortable position. In addition to pacing yourself throughout the ride and warming up and cooling down properly, these safety-related considerations are particularly more crucial when pregnant.
In order to challenge yourself to work hard in short bursts with active, light recovery in between the stronger intervals, Keller advises warming up with a light ride to start. “End with a simple cool down to help your heart rate gradually go down, and after you’re done, enjoy some gentle stretches.”
Summary
If you do choose to continue biking, above are some special precautions you should take. Hope our tips and advice for cycling during pregnancy will help you a lot.
