If you’re keen on riding your bike to work or along bike paths, you will be wondering if it’s safe to ride a motorcycle while pregnant. Whether you’re concerned about the intensity of the exercise, the way pedaling brings your knees up toward your baby bump, or even the danger of slump your bike we’ve some good news. Certified personal trainer and founder of Every Mother, Leah Keller, assures us, “Bike riding could also be a secure, low-impact option for aerobics which can be enjoyed throughout the entire pregnancy.”
According to the American Pregnancy Association, continued exercise can help alleviate many common pregnancy ailments (constipation, swelling, and leg cramps), also limiting pregnancy weight gain and better preparing the body for labor and childbirth.
That said, cycling as a kind of exercise during pregnancy is controversial. there’s limited research on the topic, plus there’s always the danger of falling.
If you’re doing better to continue biking, there are some special precautions you need to take. Here are our tips and advice for riding during pregnancy.
1. Gauge your Ability Level
Much of what you’re able to do during pregnancy is based on what you were doing before getting pregnant. Women riding mountain bikes at a sophisticated level could even be able to continue mountain biking during pregnancy, whereas beginners should probably persist with paved paths.
Ladies who regularly did 50-mile road rides on a Saturday might continue doing 20-mile rides while pregnant, while newbies to riding might be hard-pressed to try to to. you recognize best what you’re capable of and what’s safe for you.
2. Stay hydrated
Staying hydrated is also vital for both your health and therefore the baby’s once you are pregnant, so take extra care to drink enough fluids when biking. Keller also suggests cycling during a well-ventilated area if you select to stay with stationary bike riding. confirm to require many glasses of water with you, and/or have an idea for places to refill along the way. you would like more water during pregnancy than normal, so keep that in mind when biking and pack an additional bottle.
3. Get ready
Once your regular bike clothes start getting slightly tight, switch to maternity-specific ones. (In fact, I still wear them on days when I’ve had slightly an excessive amount of to eat). Unfortunately, it’s like they don’t make them anymore, but you will find other options in my Guide to Maternity Cycling Clothes.
A few modifications to your bike also can increase both your comfort and safety. If your belly has become large enough that it’s hard to lean over, consider switching to a mountain bike or commuter bike with a step-thru frame.
You could also try swept-back handlebars or a shorter stem to allow you a more upright position. Finally, your hips get wider during pregnancy, so a wider saddle can help better support your sit bones.
Switching from clip-less to flat pedals is another change you’ll want to make if it causes you to feel safer. on behalf of me personally, I continued riding my road bike with clip-less pedals right up until the highest, but my belly never got that big either.
4. Ride with a partner
Toward the top of my pregnancy, I made bound to always ride with a partner as another precaution. Having a riding partner with you isn’t just good for safety—it also can be nice to possess someone to offer you a touch step up the hills. If you are doing prefer to leave by yourself, confirm to ride with a telephone and ID.
5. Keep cool
While most pregnant ladies probably aren’t trying to exercise in extreme temperatures, pregnancy does keep your body a touch toastier than normal. An ice pack in your back pocket or a wet handkerchief around the neck can help keep your blood heat down. A frozen bottle also can assistance on hot days. Avoiding overheating is especially important during the primary trimester, so keep that in mind.
7. Other Considerations
Biking may be a low-impact aerobics, but external factors like rough terrain should be considered once you expect. to stay your baby and yourself safe, also confirm you are feeling on top of things of your body within the least time and avoid pedaling so fast that you simply bounce in the seat.
And you ought to confirm your bike fits properly and is well maintained can help keep prevent falls or muscle stiffness from riding in a clumsy position. Warming up and cooling down, also as pacing yourself throughout the ride also are important parts of safe bike riding, but these factors are even more important to require under consideration during pregnancy. “[If you’re riding a stationary bike,] warm up with a light-weight ride to start, and challenge yourself to figure hard in small bursts with active, light recovery between the harder intervals,” Keller suggests. “End with a simple calm down to permit your pulse to gradually decrease, and luxuriate in some gentle stretches after you finish.”