Cycling when Pregnant: Safety, Benefits & Tips

Does the idea of putting a bicycle away for the next nine months upset you? You’re not alone – many mums-to-be wonder "Can I ride my bike while pregnant?" Even though everything depends on the overall health of a woman and pregnancy progression, cycling can still be a good way to stay fit as long as you’re safe and comfortable. Let’s consider the benefits and recommendations for riding a bike while expecting a baby so that you can make well-informed decisions about such a form of exercise.

Is It Safe to Ride a Bike While Pregnant?

Searching for the answer to the question "Is it safe to ride a bike during pregnancy?" on the web is pretty confusing, since there are very few studies on the matter. This is not surprising, as researchers don’t want to introduce any undue risk to the child, and you’ll hardly find a mother who would be happy to do that as well. 

According to the American College of Obstetrics and Gynecologists, the UK’s National Childbirth Trust, and the National Health Service, cycling in pregnancy is not prohibited. However, it should be done with caution due to the risk of falling. 

Despite the fact that many women continue riding a bicycle through every trimester, you should still remember that every pregnancy is different, and you may also feel differently during the entire period of expecting the baby. So, it makes sense to consult your doctor or midwife for personalized advice before riding a bike when pregnant.

Benefits of Biking During Pregnancy

Cycling is a low-impact exercise that delivers many physical and mental benefits for expectant mothers. Here are the key reasons why it’s worth riding a bicycle while pregnant:

  • Maintaining a healthy level of activity when walking becomes more tiring

  • Improving cardiovascular health and blood circulation

  • Easier control over the weight gain

  • Strengthening leg, core, and pelvic muscles with minimal joint strain

  • Reducing the risk of hypertensive disorders

  • Mitigating pregnancy discomforts (back pain, swollen legs, fatigue, etc.)

  • Enhancing mood, sleep quality, and energy levels

When to Avoid Bike Riding During Pregnancy

Although biking while pregnant has many benefits and is considered generally safe, women should still avoid such a form of exercise in the case of:

  • High-risk pregnancy: bicycle riding while pregnant is prohibited if a woman has preeclampsia, placenta previa, severe anemia, or any other complications.

  • Balance issues: as the belly grows and your body takes on more weight, you may find it difficult to maintain balance on a bike. If this happens, it’s time to stop outdoor cycling to prevent falling. 

  • Pain and discomfort: if you feel pain, sickness, dizziness, general discomfort, or any unusual symptoms when riding bike pregnant, stop immediately.

  • Medical restrictions: if your doctor or midwife advises you to refuse riding a bicycle during pregnancy, listen to their recommendations.

Biking and Pregnancy: Best Tips on How to Make It Work

Safety and comfort are paramount for biking when pregnant. So, the following tips will help you get the most out of your experience:

  • Listen to your body and don’t overdo it 

  • Wear breathable, comfortable clothes and a well-fitting helmet

  • Adjust the seat and handlebars as you feel comfortable

  • Avoid excessive exposure to heat or cold

  • Stay hydrated and grab some snacks for every ride

  • Choose a pedal-assist electric tricycle with a low-step frame for maximum comfort and stability

  • In case you want to ride as a passenger, haul groceries, or take your dog (or other pets) for a ride, opt for a family cargo e-bike

  • If you’re eager to get a new cycle without breaking the bank, consider renting a bike or purchasing a used model

  • Ride on flat, well-maintained, and traffic-free paths

Read Also: The First Foldable Cargo Bike in the U.S.

Alternatives to Traditional Bike Riding in Pregnancy

Does traditional outdoor cycling feel too risky or uncomfortable due to balance issues, high traffic, or bad weather? There are some good alternatives that allow you to ride a bike while pregnant with much less risk. Here are the top options:

  • Stationary biking: stationary indoor bicycles are a common choice among expectant mothers as they provide all the cardiovascular and muscle benefits of cycling without any balance or fall concerns. It’s also possible to adjust bike speed and resistance, which makes it suitable for all trimesters.

  • Indoor cycling classes: mums-to-be often wonder "Can I do spinning classes while pregnant?", although the option is considered safer than traditional biking. Moreover, it’s great for women who enjoy group exercise or seek more motivation. Some studios also hold sessions for pregnant cyclists.

  • E-bikes with pedal assist: pedal-assisted electric bicycles do all the hard work for you, making long rides, hill climbing, and load transportation effortless. They come in a variety of types, from commuters and MTBs to three-wheel cargo bikes.

Cycling after Pregnancy

Getting back into the saddle after giving birth isn’t just an exciting milestone but a great way to rebuild strength, boost energy, and improve mood during the postpartum period. The timeline for returning to cycling depends on your birth experience and how your body heals, as well as requires approval from your doctor or midwife. Most women start riding a bike in 4-6 weeks if the delivery went well. In case a C-section has taken place, it’s recommended to wait longer (often 8-12 weeks).

Anyway, you need to listen to your body, and the following signs will help you determine that you’re ready for cycling:

  • Postpartum bleeding has stopped

  • There’s no pelvic, back, or perineal pain during light activity

  • You can walk and jog without discomfort

  • Energy levels are stable enough to support light and moderate exercise

  • Sitting on the bike saddle feels comfortable

Conclusion

Bike riding when pregnant can give you a variety of physical and mental benefits if done responsibly. However, you should also remember that every pregnancy is unique, so don’t take this post as a substitute for medical advice. Consult your healthcare professional and listen to your body – this is the best way to enjoy biking in pregnancy while staying safe!

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