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Home › Articles › Exercise in Pregnancy › Pedaling Through Pregnancy

Pedaling Through Pregnancy

The Benefits of Biking
While Expecting

By Dr. Aneema Van Groenou

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Wear whatever is comfortable when biking – as long as it won't get stuck in the gears. Long sleeves and pants are a good idea for sun protection. Wear loose layers that you can peel off and store in a bike basket when you warm up.

A sports bra offers some support for your growing breasts and also wicks moisture away from your skin so you don't get too cool. If your nipples get chaffed bouncing around, try applying some petroleum jelly before you ride and wearing a bra with supportive padding. Bike shorts – with or without extra padding – also can help wick away that extra pregnancy sweat and enhance comfort.

Don't go anywhere without the helmet. Whether you are headed around the block or onto a dirt road, the bike helmet is an essential part of your gear. The helmet should fit snugly on your head and not move too much when you shake and nod. If your old helmet is damaged, get a new one. Wearing a helmet is a part of setting a good example for your child.

Whether you make it out just once this trimester or fit a little biking into your weekly routine, you'll reap the benefits of being healthier, taking good care of your pregnancy and indulging in some pleasure cruising.

Top 10 Biking Essentials for Pregnancy

  1. Let someone know where you are going and when you will be back.
  2. Have a back up plan for getting home if you are worn out.
  3. Wear layers and be prepared for rapid changes in weather.
  4. Put on sunscreen: sweat-proof SPF 30.
  5. Hydrate well before, during and after biking.
  6. Carry snacks, such as nuts and fruits.
  7. Take at least a liter of water per hour of exercise.
  8. Bike with a friend or spouse.
  9. Avoid riding during the hottest hours of the day.
  10. Listen to your body to slow down and stop when you get tired.

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