Guidelines for Pedaling while Pregnant
Ksenia Shigaeva, a Project Officer, is advocating for the benefits of cycling during pregnancy. She believes that comfortable shoes, the right gear, and a few adjustments can make cycling a safe and enjoyable way to stay active during this special time.
Shigaeva finds joy and empowerment in cycling, even making small adjustments like lowering her seat and using a padded seat cover to stay comfortable on her bike. She recommends two-way zipper coats for staying warm during colder seasons without compromising range of motion.
Before starting any new exercise routine, including cycling, it's crucial to consult with your healthcare provider to ensure it's safe for you and your baby. Shigaeva advises beginners to take it slow, starting with shorter sessions and gradually increasing duration and intensity based on how you feel.
When cycling during pregnancy, it's crucial to take certain safety precautions and make adjustments to ensure a safe and enjoyable experience for both the mother and the baby. Some guidelines include avoiding high-risk conditions, staying hydrated, watching for discomfort, avoiding high-impact terrains, and modifying your position to prevent compression of the inferior vena cava.
Shigaeva also suggests wearing a supportive sports bra and considering using a belly support belt to reduce discomfort. She advises beginners to load panniers equally when cycling during pregnancy to maintain balance. If needed, she suggests taking a break, walking, or pushing the bike during your journey.
Cycling can be a more comfortable way to run errands and enjoy fresh air, especially for those who experience pelvic pain when walking during pregnancy. It can help build stamina for labor and delivery, speed up post-natal recovery, and help increase energy levels. Shigaeva encourages expectant mothers to give themselves extra time for their journey as their pregnancy progresses.
Shigaeva hopes to inspire other expectant mothers to embrace cycling as a viable and healthy option during pregnancy. She believes that cycling offers a way for families to connect, enjoy nature, and experience the world at a slower pace. Pregnancy has benefits for both body and mental health, and cycling can be a part of that. It can help reduce stress, promote better sleep, increase self-esteem, and help you feel calm and mindful.
Shigaeva, who cycled the school run with her toddler up to her 41st week of pregnancy, finds comfort in seamless, around-the-bump, maternity leggings during her pregnancy. She emphasises the importance of comfortable shoes for feeling grounded during pregnancy.
Regular physical activity during pregnancy can help keep you healthy and improve how you feel. Shigaeva advises listening to your body and adjusting activities to suit how you feel throughout your pregnancy. No medical concerns or complications, you can continue to be active for as long as you'd like to.
Sources: [1] NHS UK. (2021). Exercise during pregnancy. Retrieved from https://www.nhs.uk/pregnancy/about-pregnancy/your-pregnancy-week-by-week/week-by-week-1-40/week-by-week-37-40/exercise-during-pregnancy/ [2] American College of Obstetricians and Gynecologists. (2021). Physical activity during pregnancy and the postpartum period. Retrieved from https://www.acog.org/womens-health/faqs/physical-activity-during-pregnancy-and-the-postpartum-period [3] Mayo Clinic. (2021). Exercise and physical activity during pregnancy. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/exercise/art-20047236 [4] BabyCenter. (2021). Exercise during pregnancy: What you need to know. Retrieved from https://www.babycenter.com/0_exercise-during-pregnancy-what-you-need-to-know_14255175.bc [5] Pregnancy and Postnatal Dietitian. (2021). Cycling during pregnancy. Retrieved from https://www.pregnancyandpostnataldietitian.co.uk/articles/cycling-during-pregnancy/
Shigaeva encourages other expectant mothers to explore the benefits of cycling for their health-and-wellness, particularly mental-health, as it can help reduce stress, promote better sleep, and increase self-esteem. Proper fitness-and-exercise gear, like comfortable shoes, supportive sports bra, and belly support belt, can make cycling during pregnancy safe and enjoyable.
