While there’s no concrete evidence that high-intensity exercise harms your baby, it’s still wise to reduce intense training. After all, growing a baby inside you already takes up most of your energy, and adding strenuous workouts will leave you exhausted. The key is to exercise in a scientific and comfortable way.
1. Communicating with your doctor is your top priority during pregnancy. Let them know your current activity level and what kind of exercise you can handle. If there's any medical reason for you to stop exercising, always follow your doctor’s advice. Honestly, it’s just nine months.
2. In the early stages of pregnancy, when the fetus isn’t fully formed or stable, try to avoid cycling—especially on bumpy roads or areas with heavy traffic—as these can easily lead to miscarriage. Listen to your body. When it tells you to slow down or stop, you must obey.
3. The first three months of pregnancy are the toughest. The placenta is gradually developing, and nutrients are being diverted heavily toward the baby. Especially at night, you’ll feel even more drained, so try to avoid intense, long-duration cycling sessions in the evening. Switch to morning rides instead. You can continue cycling in the second or third trimesters, but only with your doctor’s approval and with proper safety measures.
When encountering steep slopes or bumpy roads, don’t force yourself to keep cycling
4. You may have heard that exercise helps relieve pregnancy morning sickness. While it can work in some cases, in my personal experience, during the first 12 weeks, I had severe morning sickness, felt breathless, and couldn’t even think about exercising. Don’t rely solely on “book knowledge,” friends’ strong opinions, or even doctor’s advice. If you feel even slightly uncomfortable, reduce the intensity of your workout. Too much strenuous cycling can cause congestion in the lower abdomen, leading to premature birth or miscarriage.
5. During the second trimester, when the fetus is more stable, cycling is okay in moderation. But adjust the handlebar height, use a thick, soft cotton seat cover, tilt the saddle slightly backward, or make other adjustments to lessen pressure. Also, avoid men’s bikes with top tubes, as they’re harder to get on and off.
6. Avoid steep hills or bumpy roads to prevent perineal injury.
Generally speaking, pregnant women shouldn’t go on long cycling trips. Such journeys can lead to excessive fatigue, and changes in climate and environment can negatively affect both mother and baby.
7. In some cases, a larger belly can affect your balance. If you start feeling unsteady, it’s best to stop cycling immediately. A fall could be dangerous for both you and your baby.
8. Weight gain during pregnancy is normal, but the extra load might make your sit bones sore while cycling. We recommend investing in good-quality cycling shorts.
9. In the later stages of pregnancy, significant changes in body shape and weight increase the risk of premature rupture of membranes. To stay safe, it’s best to walk to work to protect both mother and baby. (That said, I’ve also read many stories from moms abroad who were cycling right up until the day before giving birth—and their babies were perfectly fine. But everyone’s body is different. Base your decision on your own limits, and if your body signals you to rest or stop, listen to it.)
The right way to cycle during pregnancy is to keep the distance manageable and the ride easy.
10. Common pregnancy discomforts include back pain, rib and side pain, and hip pain. If you’re already experiencing pain or discomfort while cycling, stop and rest. Try prenatal yoga, Pilates, or pregnancy massage to help ease the pain.
11. If you experience symptoms like abdominal cramping or vaginal bleeding during pregnancy, seek medical attention immediately and take protective measures. Never take it lightly.
12. If you’re feeling extremely tired of exercising and just don’t want to do it anymore, then stop. You don’t have to be as disciplined as a soldier or feel pressured to keep cycling just because your friend rode her bike to the hospital to give birth. Everyone’s pregnancy is different.
13. You can buy maternity-specific cycling gear for riding. Many brands offer cycling clothes for pregnant women, including jerseys, shorts, aprons, and more, with plenty of options to choose from.