Several studies have found that exercising during pregnancy is beneficial for both mother and baby. We know, for example, that staying active in this stage reduces the probability of disease and complications by up to 40%, helps to shorten the duration of labor, as well as help improve the neuromotor development of the baby.
There are different types of light or moderate exercise that we can do during pregnancy, as long as we have the authorization of our doctor. One of them is cycling, but many women wonder if they can ride a bicycle during pregnancy , so we will try to solve the main doubts about this type of exercise.
Riding a bike during pregnancy, yes or no?
Like walking, swimming, and yoga, biking is one of the most appropriate activities for pregnancy .
However, as we have previously commented when we talk about exercise at this stage, we must remember that every woman is different. If our doctor determines that we can ride a bicycle , we must bear in mind when and how we will do it.
Cycling is usually recommended as a viable activity until the fifth or sixth month of pregnancy . After this time, the volume of the pregnant woman’s belly affects the woman’s balance, so as a precaution and to avoid accidents, it is recommended to change it for another less dangerous exercise.
In the event that cycling has conquered us, we can opt for the exercise bike in the final stretch of pregnancy, taking into account other precautions that we will discuss later.
Benefits of riding a bike during pregnancy
Naturally, the first benefit is that it keeps us active during pregnancy , toning the leg muscles, avoiding excess weight and improving circulation, which usually gives us problems at this stage.
Also, riding a bicycle helps us relax , as it is a gentle exercise that does not require much physical effort. If we opt for the outdoor bicycle we feel this even more, because it is a fun way to distract ourselves.
When it is contraindicated
As we mentioned, if we are already in the fifth or sixth month of pregnancy, cycling is not recommended because the volume of the belly begins to be considerable and this causes a lot of discomfort, in addition to that we can unbalance more easily , so falling off your bike is easier.
But in addition to this, there are other reasons that could make riding a bicycle during pregnancy – both static and walking – an undesirable activity. For example, if we have circulation problems in our hands (such as carpal tunnel syndrome) or if you suffer from hemorrhoids :
In the case of numbness of the hands , this can occur due to the forced position for a long time on the handlebar, since a nervous compression occurs. The result is a tingling or aching sensation, which is avoided with a correct position of the back and not squeezing the handlebars, which is usually easier on an exercise bike.
As for hemorrhoids , the fact of cycling does not cause them, but if we present this discomfort during pregnancy, the saddle can intensify the pain. As we support the perineum and anus area, friction worsens hemorrhoids and, in their case, varicose veins of the vulva.
In this section it is important to mention that spinning is not recommended during pregnancy due to its intensity and the sudden changes in rhythm that one has when practicing it. At this stage, the ideal is mild to moderate impact exercises.
Recommendations for cycling in pregnancy
Having said all the above, if we have the authorization of our doctor and we do not present any complications that could be aggravated by the use of the bicycle, we can use it with confidence during pregnancy.
However, just as we do when performing other types of physical activity at this stage, we will have to follow certain recommendations and take some precautions :
- Drink plenty of fluids to prevent dehydration.
- Avoid the hottest hours and wear comfortable garments: not too tight and made of natural fibers that allow perspiration.
- Beware of fatigue. Recovery times are longer than normal and an excessive accumulation of lactic acid (a toxic substance produced by the muscle when it is exerted) can be harmful to the child.
- If we opt for the exercise bike, we must ensure that the temperature where we use it is not too high, ensuring adequate ventilation , as well as wearing light cotton clothes that allow perspiration.
- You should stop any type of exercise if you have any of the following symptoms: vaginal bleeding, difficulty or effort to breathe before exercising, headache, dizziness, muscle weakness, pain or swelling in the calves, chest discomfort, abdominal pain, contractions, reduced fetal movement, blurred vision, or fluid leakage from the vagina.
Outside of these precautions and recommendations, riding a bicycle during pregnancy is a good activity , because in addition to helping to avoid weight gain, it tones the muscles of the legs and going for a bike ride is a good way to distract ourselves and relax. .
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