The American College of Obstetricians and Gynecologists recommends at least 150 minutes of moderate-intensity aerobic activity every week 2 during pregnancy, and biking can be a great way to meet those recommendations.
A stationary bike might be a better option during pregnancy because it reduces the risk of falling that comes with riding a standard bike. As your pregnancy progresses, you may need to make some adjustments on your bike to remain comfortable. To make room for your belly, raise the handlebars and scoot your seat forward. Keep your spine in a neutral position and relax your shoulders.
One way to judge an appropriate level of intensity during exercise like biking is to use the “talk test.” 1 You should be able to hold a conversation during exercise; if you can’t, decrease the intensity to avoid overexertion.
Stop exercise if you’re experiencing any vaginal bleeding, dizziness, headache, shortness of breath prior to exercise, chest pain, decreased fetal movement, calf pain or swelling, painful uterine contractions, or fluid leaking from your vagina 2 .