Cycling when you’re pregnant can have lots of benefits for your body and your mental health. And as long as you feel safe and comfortable, you can continue to cycle for as long as you’d like to through your pregnancy. Here are our top tips and things to think about if you’d like to give it a go.

The types of activities you can do and for how long will vary from person to person during pregnancy. And how comfortable you feel at different stages of your pregnancy will affect how active you can be.

Is it okay to stay active when I’m pregnant?

A good guiding principle when you’re expecting is to continue with a level of activity that feels normal and comfortable for you. Throughout your pregnancy, listen to your body and adjust what activity you do to suit how you feel.

And as long as there are no medical concerns or complications, you can continue to be active for as long as you’d like to. Talk to your midwife if you’re worried. They can advise on the levels of activity that are right for you.

Is cycling safe during my pregnancy?

Regular physical activity during pregnancy can help you keep healthy and improve how you feel. And low-impact exercise like cycling can be an easy way for you to include activity in your daily routine. The NHS says that keeping active can make you less likely to experience problems later in your pregnancy and when you’re in labour.

First-time mum, Becca said:

"Cycling really helped me to get around when I was pregnant. I suffered from quite bad pelvic pain from early on in the pregnancy, which limited my mobility. Cycling was much more comfortable than walking for me and so really increased the distance I could travel, and how comfortably I could get about."

The benefits of cycling through your pregnancy

As well as being a great way to stay fit and active, cycling can have huge benefits for your mental health too. It helps reduce stress, promotes better sleep and it can increase your self-esteem. And it can also help you to feel calm and mindful.

Cycling has also been shown to:

• help build stamina for labour and delivery
• speed up post-natal recovery
• and help increase your energy levels.

It’s also an easy and more comfortable way for you to run errands and enjoy some fresh air. Some people experience pelvic pain when walking during pregnancy. But cycling can help ease that pain and be a much more comfortable way for you to get around your local area.

Ksenia Shigaeva, one of our Project Officers at Sustrans, spoke about being 35 weeks pregnant and cycling the school run with her toddler.

She said:

"Pregnancy hasn’t slowed me down - it has only reinforced my belief in the benefits of staying active. Walking can sometimes feel cumbersome, and running has become uncomfortable, but cycling offers me the freedom to cover greater distances with ease."

"The rhythmic motion of pedalling is therapeutic, giving me a sense of serenity amidst the whirlwind of impending motherhood. It allows me to maintain my fitness, clear my mind, and feel like myself."

"Many people wonder how I manage to cycle this far into my pregnancy, but the answer is simple: I find joy and empowerment in cycling. I’ve consulted with my midwife and have been given the green light to continue riding.

"I listen to my body, adjust my routine when needed, and prioritise my safety.

"Each ride fills me with a surge of energy, knowing that I’m doing something beneficial for myself, my baby and my family. I've done a couple of small adjustments to stay comfortable on my bike, like lowering my seat a bit to have more stability when I start and stop pedalling."

"I've also got a padded seat cover which is a great alternative to specialised cycling padded shorts/leggings which are expensive. My recent adjustment was getting myself a suspension seat post to smooth road bumps as my bump is growing."

What should I wear?

Ksenia advised on what items have worked well for her during her pregnancy. Her general rule is anything that you find comfortable. She said:

"Once you’re geared up to your comfort, you’re unstoppable."

• Seamless leggings - "I've found seamless, around the bump, maternity leggings the most comfortable and accommodating for my growing bump. Any seam in the front was simply irritating me and taking away the joy from any activities really, not just cycling."
• Two-way zipper coats - "This is so helpful in staying warm without compromising a range of motion (which you need for cycling) if your last few months of pregnancy fall into the colder seasons."
• Comfortable shoes - "These are essential to feeling more grounded because balance during pregnancy can be a bit tricky. But you get used to it as the change happens gradually."

Ksenia continued: 

"Cycling is not just part of my daily commute - it’s how my family and I explore. It’s a way for us to connect, enjoy nature, and experience the world at a slower, more immersive pace. I love that my toddler is growing up seeing cycling as a normal and enjoyable part of life."

"I hope to inspire other expectant mothers to embrace cycling as a viable and healthy option during pregnancy. With the right mindset, precautions, and support, pregnancy can be an empowering experience."

More top tips for cycling when pregnant

Here are a few things you should think about when cycling during your pregnancy.

Talk to your midwife

Get their advice on how active you should be at different stages of your pregnancy.

Stay comfortable

Only do what feels comfortable and safe for you.

Think about your balance

Your balance might feel different as you’ll be carrying some extra weight. As your bump gets bigger, you might find switching to an upright cycling position or adjusting your saddle and handlebars make you more comfortable.

Ksenia added: "It's worth mentioning, especially for beginners, if you have panniers and do grocery shopping - make sure to load them relatively equally when possible so your balance isn’t affected." 

Take a break if you need it

Take a few minutes to catch your breath. Or you can walk and push your bike if you need a little rest.

Keep hydrated

As with all exercise, drink plenty of water and cool down once you’re finished.

Stop if you feel unwell

If you feel in any way unwell, short of breath, dizzy, experience pain or feel anything unusual, stop and seek medical advice.

Give yourself extra time

You might find yourself getting a bit slower as your pregnancy goes on and you’ll start noticing those hills more. Give yourself some extra time when you plan your journey.

"There's nothing wrong with cycling slower (you're still faster than you would be walking). Take your time to enjoy and you'll end up being active for longer." - Ksenia.

Try an e-bike for longer rides

Think about renting an e-bike if you’re heading out on a longer bike ride. They can give you an added boost for when you need a hand with hills or keeping up with friends and family. If you cycled before pregnancy, keeping it up can be a really positive way for you to enjoy some normality and 'me time'.

The same goes if you’re just starting to cycle now you’re expecting a baby. Take a look at our cycling for beginners guide for loads of helpful tips and guidance on how to get started.

Cycling has lots of physical and mental health benefits for us all. And when you start to feel like you have less energy through your pregnancy, an easy cycle ride might be just the thing you need.