Exercise to Support Fertility & Conception

When it comes to boosting fertility and supporting conception, women often focus on  diet and lifestyle changes - exercise is often forgotten. Regular physical activity can play an important role in preparing your body for pregnancy by promoting hormonal balance, improving blood flow to reproductive organs and reducing stress. However, it's important to find the right balance—both too little and too much exercise may impact  fertility. In this post, we’ll explore how exercise can support fertility and the best types of workouts to consider while navigating your fertility journey.  

BENEFITS OF EXERCISE FOR FERTILITY AND CONCEPTION

Exercise offers a wide range of benefits for nearly all bodily systems, including fertility.  Physical activity has been shown to enhance ovulation, lower cortisol levels, and  improve blood flow to the reproductive organs. Additionally, regular exercise helps  maintain a healthy body weight and reduces the risk of insulin resistance—both of  which play a key role in supporting optimal fertility.  

Whilst exercise can be a positive addition to our fertility and conception journey, the  type and frequency does matter. Studies show 20-30 minutes per day of moderate  intensity exercise offers the greatest benefits – this includes walking, swimming, pilates, yoga and body weight strength training. When trying to conceive, it may be beneficial to reduce vigorous exercise, such as long-distance running, sprinting and high intensity interval training (HIIT). Whilst these types of exercise can have benefits for some populations, they can have potentially negative effects on fertility and conception by disrupting our menstrual cycles and altering hormone balance. This doesn't mean you should eliminate these types of exercise forever, but it may be helpful to explore lower impact alternatives during your fertility journey.  

Our approach to conception can influence the type and amount of exercise that will  best support our chances of success. Keep reading to discover which exercises are  most beneficial when trying to conceive naturally, while undergoing assisted  reproductive treatments (ART), or when managing PCOS.  

NATURAL CONCEPTION AND EXERCISE

When planning to conceive naturally, exercise should primarily focus on cycle syncing –the practice of aligning your lifestyle habits to the phases of our menstrual cycle. Cycle  syncing helps us to better pinpoint ovulation and observe our hormonal fluctuations, so we can adopt practices that support our bodies rather than work against them.

When trying to conceive, aim to listen to your body during your luteal phase and moderate your activity levels. Light to moderate intensity exercise should not impact implantation, so 30 minutes per day of gentle movement such as walking, yoga and stretching may be beneficial. We often do not feel like working out too hard in this part of our cycle but try to limit intense or vigorous exercise! 

ART AND EXERCISE 

When undergoing assisted reproductive treatments (ART), such as in vitro fertilisation (IVF) or intrauterine insemination (IUI), exercise may look a little different. Studies show  intense or vigorous exercise can have a negative impact on the success of ART so when undergoing a cycle, it is recommended you stick to 20 minutes per day of low to  moderate intensity activity, such as walking or yoga. Sticking to less than 4 hours of  exercise per week is recommended, as studies show 5 or more hours of exercise per  week can worsen IVF outcomes.  

When undergoing ART, it is crucial to consult with your doctor about exercising during  your cycle. Some fertility specialists may advise you to stop working out altogether  during the two week wait period and this is perfectly okay. Undergoing ART is incredibly stressful both physically and mentally - sometimes the best thing we can do for our  body is rest.  

PCOS AND EXERCISE

Polycystic ovary syndrome (PCOS) is a complex hormonal condition associated with  infertility. Women with PCOS often have irregular or no periods and rarely ovulate, which can lead to difficulty conceiving. For women with PCOS, exercise has been shown to increase the frequency of ovulation, leading to more regular menstrual cycles and better chances at conceiving. Based on this statistic, it is important that women with PCOS who are trying to conceive are moving most days.

Interestingly, evidence suggests some vigorous exercise is beneficial for an ovulation and therefore women with PCOS should engage in 30 minutes of intense exercise 1-2 times per week, to increase ovulation and the chance of conception. This can include things like high intensity interval training, heavy strength sessions and running. As always, it's essential to consult with your GP or specialist when managing a medical condition.  

Regular exercise plays an important role in supporting fertility and improving the  chances of conception. By promoting hormonal balance, reducing stress and improving blood flow to reproductive organs, exercise can enhance overall reproductive health.  However, it's important to tailor your exercise routine to your individual needs,  particularly when navigating fertility challenges or undergoing treatments. With the right approach, exercise can be a powerful tool in your fertility journey!

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