Riding a bike can be a safe and enjoyable way to exercise while pregnant, with a few precautions given there’s really two of you on that bike…
- Medical advice: Consult your healthcare provider before starting any exercise routine. They may advise you to avoid exercise if you have a complicating condition.
- Comfort: Only do what feels comfortable and safe. If you’re experiencing pain or discomfort in your hips, pelvis, or lower back, stop riding. Try adjusting your saddle and handlebars, or switching to a more upright position. A visit to a bike shop can help if you don’t feel confident making these kinds of adjustments yourself.
- Energy: Pack extra food and snacks, and don’t underestimate your energy needs.
- Hydration: Drink plenty of water, especially since you’re more likely to overheat during pregnancy. If it’s super hot, consider riding another day or outside the peak heat hours.
- Heart rate: Keep your heart rate under 140 beats per minute.
- Rest: Take breaks to catch your breath, or walk and push your bike.
- Safety: Be aware of the risks of falling off your bike, or being involved in an accident. Try to ride on separated paths or roads with minimal traffic.
- Alternatives: If cycling becomes uncomfortable, try walking, swimming, or yoga.
Find more resources under our Women on Wheels program.
