Riding a Bike While Pregnant: Safe Practices & Tips

Cycling while pregnant is possible—in fact, it’s a safe way to get a healthy form of exercise, which benefits the health of both mother and baby. However, it requires a more thoughtful approach, including checking with your doctor first and taking extra safety precautions to ensure both the mother’s well-being and the baby’s safety.

If you’re an expectant mum who wishes to stay active, feel free to use this guide for helpful tips and advice.

Talk to Your Midwife or OB-GYN

 

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The idea of riding your Bobbin bike early on in the pregnancy can be exciting. You can finally move around and relieve the bad pelvic pain you may have been suffering from. But before you get on the saddle and start pedalling, it’s important to consult your midwife or gynaecologist. Doing so can give you peace of mind, knowing you’re making the right decision.

A healthcare professional will assess your health and any pregnancy-related conditions. They can provide personalised advice on the ideal cycling intensity and duration for you. They can also identify any risk factors or complications that might make pregnancy cycling unsafe for you or your baby. This will help you decide whether cycling is good to go. So, be sure to discuss your plans with them first!

Prioritise Your Comfort

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If you’ve been given the go-ahead to continue your bike riding agenda, you’ll always want to stay comfortable. Remember, you’re not just cycling for yourself — you’re also supporting a growing baby, so comfort is key.

Start with your clothing. Opt for loose-fitting tops made from breathable materials like cotton or moisture-wicking fabrics. These fabrics are great for wicking away sweat and regulating your body temperature. But that’s not all — they’re also designed to be non-restrictive, which allows for a full range of motion while cycling. Swap your regular leggings for maternity activewear to get support for your growing belly.

Next, focus on your safety gear. Always wear a bike helmet for head protection. Bring an insulated water bottle to stay hydrated, and pack some protein bars for breaks. Keep all these items and other essentials in your Bobbin pannier or bike basket. That way, you won’t need to carry an extra backpack, relieving the strain on your back and shoulders.

Allow Extra Time for Yourself

You might notice that your pace slows down a bit when biking during pregnancy, but that’s completely normal and okay. Your body is adapting to the changes, so be kind to yourself and just keep going at your own pace. Don’t feel rushed; take it slowly, and aim for a more leisurely tempo. Plan for shorter rides so you won’t overexert yourself, and take frequent breaks whenever you need to.

Remember: during pregnancy, don’t exercise with the goal of developing your fitness. Just exercise to maintain your current level of health.

Falling off your bike could be additionally dangerous during pregnancy, so ride a little slower around bends and next to kerbs, and certainly don’t try any tricks.

Ride the Right Bike For You

 

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Although there are no bikes specifically designed for pregnant women, you can modify your own ladies bike to accommodate the changes in your body. First, the seating should be comfortable enough. You can either replace your existing one with this super-comfy Sprung Saddle or look for this feature when investing in a new adult bike. An adjustable seat is also beneficial, as it lets you find and maintain a comfortable riding position.

A bike with a low centre of gravity provides more stability and balance control. It also allows for easy mounting and dismounting, which is helpful as your belly grows. This folding bike’s compact design and smaller wheels set a great example.

Tip: You can also add additional bike accessories, such as bike bells, lights, and reflectors, to improve your visibility and safety on the road. Choose what feels comfortable and safe for you.

Riding a bicycle while pregnant should be no problem. With the tips and ideas outlined above, you can continue to cycle as long as you feel safe. When it’s no longer comfortable, stop. Always listen to your body!

 

Up next on your reading list: Stylish Women’s Cycling Clothing: Tips for Urban Riders

FAQ

What can you not ride while pregnant?

It’s advisable to avoid high-risk activities like horseback riding. Or those with a high risk of falling, such as downhill skiing, while pregnant. Consult your healthcare provider for personalised advice.

Is cycling OK in the last trimester?

Cycling is generally safe in the last trimester, but it's crucial to listen to your body. Opt for gentler rides and avoid bumpy terrain. Again, consult your healthcare provider for guidance based on your specific pregnancy.

When should I stop riding when pregnant?

Stop riding when you feel discomfort or experience pain. Or if your healthcare provider advises against it - typically in the late stages of pregnancy. Always prioritise your well-being and consult your healthcare provider for personalised guidance.