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Do’s and Don’ts of Cycling During Pregnancy First Trimester

Cycling is a great way to get exercise during your pregnancy, but there are some things you should keep in mind during your first trimester. Here are the do’s and don’ts of Cycling during pregnancy.

Do’s of Cycling during pregnancy

Here are 10 tips on how to cycle during your first trimester:

  1. Have your bike properly fitted

Getting a proper seat height, frame size, and handlebar angle help reduce the pain of Cycling during pregnancy- you should follow these steps before getting on your first ride! Shopping around for bikes can also help ensure you find one that is comfortable for you.

  1. Introduce yourself to discomfort

Cycling may not feel comfortable during your first trimester due to fatigue, nausea, back pain and other discomforts. Instead of giving up on Cycling completely, start off with some easy rides so you can get used to being on the bike. You’ll find that you are more comfortable later in the pregnancy!

  1. Avoid bumpy roads

Potholes, speed bumps and other bumpy roads can throw you off balance when cycling during your first trimester. Slow down on these surfaces to reduce the risk of taking a tumble!

  1. Wear protective gear

To protect yourself against falls, make sure you are wearing your helmet at all times while riding. If it doesn’t fit over your bump, then wear it under your chin. You should also wear knee pads and elbow pads to protect yourself during falls.

  1. Stay hydrated

Drink lots of fluids when cycling during pregnancy to stay hydrated. Aim for 20-30 ounces per hour while riding if you are thirsty or feeling low on energy – this will help keep you hydrated and energized.

  1. Don’t ride in the cold or heat

Staying comfortable during your rides is important while cycling during pregnancy. The best time to cycle is when it’s not too hot or cold outside, but instead when it’s comfortable for you. With that in mind, make sure to always dress in layers and to bring extra clothes with you on longer rides.

  1. Never hold onto the handles while pregnant

You may be tempted to hold onto your handlebars when cycling during pregnancy, but this can be very dangerous for both you and your baby! Instead, put your hands on the brakes to avoid any unexpected accidents.

  1. Check your tire pressure

Check your tire pressure regularly to make sure it’s at optimal levels. Going too high will decrease the amount of grip you have on the road while going too low can cause pinch flats which are dangerous for pregnant cyclists.

  1. Check your bicycle brakes before hitting the road

If your bicycle is hard to stop, then it needs to be checked by a professional before being ridden. Ensure that both your front and rear brakes work as you cycle during pregnancy.

  1. Reduce your cycling distance

Cycling is not only fun but also helps you stay active during your first trimester of pregnancy – however, make sure to limit the length of your rides if you are feeling tired. This will help prevent overstretching, overheating or heartburn from overexertion. You can also rest when you need to be taking a break on the side of the road if needed.

Don’ts of Cycling during pregnancy

Here are 10 tips on what you should not do when cycling during your first trimester:

  1. Don’t Overstretch

It is important that you don’t stretch or bend forward at the waist when cycling, as this can put pressure on your abdomen and cause discomfort. Keep your back straight and look ahead of you, not down.

  1. Avoid Hills

If you are used to cycling up hills, don’t be tempted to embark on a hill climb. You will expend more energy than normal, which means you will tire much quicker, and the pressure placed on your abdomen may cause pain or discomfort. Your best option is to cycle along flat roads (if possible) until later in pregnancy when you are feeling fitter.

  1. Don’t Overheat

Try to keep your body temperature down. When cycling, avoid very warm or humid conditions, as this can cause you to become fatigued or dehydrated easily. Dress in several thin layers rather than one thick layer and always carry a bottle of water with you on your bike too.

  1. Don’t Sprint

If you are used to sprinting off the lights, you might want to restrain yourself for a few months until your bump has grown. Sprinting places extra strain on the pelvic floor muscles and may cause discomfort. As soon as you feel too exhausted to sprint, call it a day and get off your bike.

  1. Don’t Forget Your Helmet

You may feel that a helmet is a bit uncomfortable, especially in early pregnancy when you are having bouts of sickness. However, wearing a bike helmet reduces your risk of head injury and serious harm if you fall from your bike during pregnancy.

  1. Don’t Wear Trainers

If you usually wear trainers to cycle in, make sure that they have some form of grip on the sole. You are more likely to slip or fall when cycling during pregnancy, so go for shoes with a good grip that won’t make your feet slide around in them when you are pedaling.

  1. Don’t Do Too Much Cycling

If you usually cycle every day, don’t increase the mileage any further during your first trimester. Your body needs time to adjust and adapt to the changes that are taking place, so keep your rides short and slow at first – around ten miles at most – and build up gradually as you progress through each trimester.

  1. Avoid Standing for Long Periods

If you need to stand up on your pedals when cycling, ensure that you only do so every 20 minutes or so. This will give your body a rest from the pressure that is placed on your pelvis and will reduce any risk of fatigue or discomfort as a result.

  1. Regularly Stretch Out Your Hips, Thighs and Ankles

Cycling can be hard on the joints of your feet, ankles, hips and thighs, so make sure you stretch before you start cycling in pregnancy to reduce any discomfort that might arise.

  1. Don’t Ride with a Pillion Passenger

If you are riding with a pillion passenger, don’t forget to wear a correctly fitting helmet. If you are not used to wearing your bike helmet with the chin strap fastened under your chin, practice before you go out Cycling in pregnancy so that it becomes second nature.

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