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There are plenty of countries where a bike is the normal mode of transport and no-one would think twice about cycling right up until their baby is born. There's no reason why you shouldn't continue to ride your bike as long as you feel comfortable on two wheels - it's a great way to help maintain a healthy pregnancy. Cycling will give you a fantastic lower body work out, helping to develop muscle strength whilst at the same time it has limited impact on your joints. Your bike will help support your weight and is less jarring on your bump - and you can enjoy lots of lovely fresh air and Vitamin D into the bargain! The American College of Obstetricians and Gynaecologists advises at least 30 minutes of exercise in pregnancy on most if not all days of the week saying that, amongst other benefits physical activity can reduce back aches and constipation, improve mood, energy and sleep and help women endure and recover better from labour. Cycling, is a great way to fit this in to your normal working day! If you've never cycled before this might not be the time to take up mountain biking and some sources will suggest you restrict yourself to an exercise bike in case you fall off - but listen to your body and enjoy what feels right for you. The hazards of cycling are no different whether you are pregnant or not - although race training in a pack and steep off-road descents are probably best avoided! A few things to think about: A 'sit up and beg' style of bike might be more comfortable as your bump gets bigger - or raise your handlebars so you sit more upright Make sure your bike is properly adjusted for your height so you can easily reach the ground when you stop If you've become bigger all round you'll feel more comfortable on a wider, more padded seat Invest in a pair of well-padded gloves and remember to move your hands as you'll be resting a lot of weight on your wrists A supportive top is a good investment to keep your bump secure and contained - one that has moisture-wicking properties will stop you feeling clammy. Layers are a good idea for cooler days. Don't be embarrassed to jump off and walk up hills Remember the stipulation that you should still be able to talk whilst exercising - don't get so out of breath that you can't hold a conversation Keep hydrated with regular drinks of water If you're anxious about what exercise during pregnancy or whether or not to cycle, consult your doctor or midwife Alexandra McCabe is a founder of FittaMamma, the healthy pregnancy experts. FittaMamma is a free resource to help women enjoy an active pregnancy with workout videos, recipes and step by step guides. Here you can find all benefits of exercise in pregnancy and tips on safe prenatal workouts
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