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Pedaling Through Pregnancy

The Benefits of Biking
While Expecting

By Dr. Aneema Van Groenou

Ideally, stick to designated bike paths so you won't have to avoid pedestrians and you are well out of the way of traffic. Even if you're an avid biker, stay away from big hills during pregnancy and give yourself more time to warm up and cool down on flat terrain.

Stretching your legs and back before getting on your bike helps activate your muscles, too. The period of gently warming up actually gives your body a chance to readjust blood flow to your uterus so that your fetus always has enough oxygen even as you ramp up your workout and start picking up speed. So don't skip the warm up, even if you only have a short ride ahead.

You'll probably need to adjust your bike seat and posture for pregnancy. As your belly grows and your center of gravity shifts forward, your position on your bike can put a great deal of strain on your already achy back. Plus, riding with your head low may also contribute to heartburn. Most road bikes force you to lean forward to be more aerodynamic – this just won't be comfortable during pregnancy.

The bikes that give you the best position during pregnancy are the retro-cruiser bikes with the wide seats and high handlebars. You'll feel the advantage of the cushy wide seat as soon as you sit on it – your pelvis will appreciate the support. The swept-back handlebars allow you to sit upright, keep your vertebrae aligned and avoid the strenuous arch in your lower back. The fact is that you don't need a lot of speed and gears. Plus, a stable, comfortable bike will also work well with a baby seat or towing a baby carrier a few mnths down the road.

If you're not in the market for a new bike, just adjust your seat and handlebars so that your legs are straight, with your feet comfortably touching the ground when you sit on the seat and your back is straight and relatively upright when you hold onto the handlebars. If you are planning to bike frequently, a supportive new bike seat may be an economical compromise for comfort.

Want to see more?

• Stretching Your Limits: Flexibility Helps During Pregnancy
• In the Swim of Things: Aqua Aerobics and Water Therapy During Pregnancy
• Get Into the Swing of Things: Golfing During Pregnancy
• Talk about it!

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