Cycling less than 10 miles per hour is considered a moderate-intensity activity, explains the American Heart Association. Therefore, it should be safe during pregnancy as long as you don’t go overboard. This form of exercise has substantial health benefits, from improved cardiovascular and musculoskeletal health to mental well-being. It not only keeps you fit but also increases your strength and endurance, reduces anxiety, and wards off depression. On top of that, it energizes your mind and body, making it easier to cope with pregnancy fatigue.
A meta-analysis conducted by the University of Western Australia assessed the benefits of cycling during pregnancy. As it turns out, this activity cannot prevent gestational diabetes, but it may improve body composition, mood, cardiovascular fitness, and pregnancy health. Additionally, it may reduce stress and anxiety levels in moms-to-be.
Indoor cycling, including spin classes, is safe too, notes the American Pregnancy Association. Riding a stationary bike is less likely to result in a fall, which could put your pregnancy at risk. As a rule of thumb, ride in a seated position and cycle at a moderate pace. Increase workout intensity and duration gradually so your body can adjust. If you prefer to ride your bike outdoors, do it on flat terrain whenever possible and wear a helmet.
