Is it safe to do indoor cycling while pregnant? Here’s what experts say

Is-it-safe-to-do-indoor-cycling-while-pregnant-Heres-what-experts-say

If you were exercising before pregnancy and now you are scared because of pregnancy, there is nothing to panic about. Exercise during pregnancy has been shown to reduce many problems such as gestational diabetes, preeclampsia, cesarean delivery, lower back pain, pelvic girdle pain, and urinary disorders. While discussing with pregnant women, it’s not so much about recommending exercise, but rather giving specific recommendations such as which exercise is safe and when it should start? In this article, we will read about exercise with indoor bikes and do indoor cycling while pregnant, whether it is safe or not.

Experts opinion about Indoor Cycling While Pregnant

Many researchers have said that indoor cycling is ideal because you won’t have any problems with your balance or a significant impact on joints. Whether you choose a stationary bike, there are many types of indoor cycling workouts to try.

If we compare outdoor cycling, indoor cycling is considered safer during pregnancy. Outdoor cycling is not recommended due to the risk of falls and other hazards which can be of any kind.

Many experts have said that a pregnant woman can start cycling during pregnancy if there are no health complications and if her doctor has given her the green light.

The simple act of riding a bike does not harm a pregnant woman. Many people are afraid of the many complications that can arise, but there should be no problem if you ride a bike with the proper precautions.

Cycling as an activity is safe for pregnant women, as long as it is not tiring. If you want to ride an indoor bike during pregnancy, read the points mentioned below, such as precautions you should take, benefits of riding an indoor bike during pregnancy, and valuable tips.

So let’s go ahead.

Precautions Pregnant women should take while using an indoor bike.

It is important to exercise no matter at what stage of pregnancy you are. It is also essential to be aware of the precautions you should take while exercising during pregnancy. Here we have listed some of the precautions pregnant women should take if they opt for indoor cycling as their go-to pregnancy exercise.

  1. The first thing you should take care of is that, don’t bike for so long. Avoid forcing yourself to pedal if you don’t feel like it. As you progress through the pregnancy, your ability to breathe and your energy will take a hit. Do not overdo your exercise as it could affect your baby’s health.
  2. Support your back during the exercise. The weight transfer from the belly gain, combined with the posture required for cycling, could put a strain on your back. Choose bikes that can be pedalled in an upright sitting position instead of bending over, and complement your bike with yoga that takes care of the lower back.
  3. Sitting for long hours in a tiny seat can be uncomfortable for you. Change the seat to a broader option, or use the one that comes with a gel base that supports your buttocks and keeps them from getting too sore.
  4. Keep your balance. Your body will undergo various physical changes during pregnancy, and your natural centre of gravity will also change. So take it easy and keep your balance when riding an indoor bike.
  5. Choose a bike that allows adjustment of the handle height and seat adjustment possibilities. And constantly adjust the cycle according to your needs.
  6. Rest when you need it. It’sIt’s good to stick to a cycling schedule, but if you feel tired or lethargic for a few days, get on your bike on those days and rest.
  7. Always follow your doctor’s advice. If your doctor suggests that you stop cycling for a few days, follow their advice and do some light exercise.

Cycling can benefit your health during pregnancy, but you should start pedalling after consulting your doctor and taking necessary precautions.

Benefits of riding an indoor bike during pregnancy

There are many benefits that you get when you follow a regular workout routine during pregnancy. Here we have mentioned a few benefits to your health:

1. Increase your energy level

Pregnancy is one of the factors that will weaken your energy, but exercising regularly when it helps you get through the day. This is because it will strengthen your cardiovascular system so that you won’t get tired quickly.

Plus, you won’t have to put in a lot of effort to engage in activities, whether you’re going to the office for meetings or shopping for household items.

2. It helps you sleep better

It becomes more challenging to get a good night’s sleep, especially as your pregnancy progresses. If you want to sleep, restful exercise can help you so much. It reduces the chances of developing complications.

Numerous studies show that exercise reduces the risk of pregnancy disorders such as preeclampsia and gestational diabetes. If you already have these conditions, be sure to talk to your doctor, and they can advise you on what to do and if you should limit your physical activity.

3. Reduces Discomfort

Your muscles will get stronger as you engage them in exercises, which help your body resist the pain of pregnancy. For example, yoga and stretching will reduce back pain, swimming strengthens abdominal muscles, and walking increases blood circulation.

4. Freshen up your mood

Exercising during pregnancy gives you physical benefits and improves your psychology. We all are aware that pregnancy comes up with many mood swings that can make you feel sad or disheartened without any reason.

And it is also essential to stay happy during pregnancy because it makes your baby happy and healthy. Exercising in pregnancy lifts your mood and makes you feel fresh.

Valuable tips you should know if you are riding an indoor bike during pregnancy

  1. Suppose you are cycling in a gym or under any instructor. In that case, it is always important to tell your instructor that you are pregnant during your cycling sessions, especially when the baby bump is not yet noticeable. And it is also essential to drink extra water to stay hydrated.
  2. If you are not used to exercising or to cycle, it is essential to increase it slowly. For example, don’t start a half-hour bike session when you’re new to everything, even if your goal is to get at least 30 minutes of pregnancy fitness in a day. Try to slowly increase your fitness and timing until the idea of ​​an entire session is comfortable enough to handle.
  3. Be sure to wear breathable and comfortable workout clothes for maximum comfort.
  4. Keep a water bottle near you and drink regular sips as much as possible. It is essential, especially during pregnancy, to stay hydrated, so drink water before, after, and during the sessions.
  5. If you are short of breath during or after a session, then slow down the intensity. Don’t feel pressure to take everything easy.
  6. During pregnancy, the main goal of the exercise is to maintain your fitness, not to compete or improve your personal bests. So don’t get sad if you do not meet your daily goal. It is also not good for your baby’s health.
  7. Do not ride a bike, empty stomach. Always eat something before your daily fitness session of pregnancy. You can eat bananas or any fruit of your choice and not eat so much before starting it.
  8. Make yourself comfortable during pregnancy so don’t stand for so long keep yourself seated. Standing can cause other problems if you are not careful: it puts pressure on the joints, increases the intensity of the exercises, and makes it more challenging to maintain a good balance. However, if you feel like you’ve been sitting for too long and need a bit of a break, then you can get up, but only a few minutes at a time.
  9. If you don’t feel like cycling any day, you can try other low-impact activities like yoga, swimming, or walking. The most important thing is to take it slow because your body is in a state of fluctuation and needs all the help it can get to adjust.

Women should keep track of themselves during exercise because it is important to keep everything in balance. It is essential to maintain hydration, avoid exposure to heat or humidity, and avoid hypoglycemia during this process.

Resources:

  • https://www.ncbi.nlm.nih.gov/books/NBK430821/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4622376/
  • https://www.webmd.com/baby/guide/exercise-during-pregnancy#1
  • https://www.medicalnewstoday.com/articles/290217