The way you move your body can influence your reproductive health more than you might think. And exercise, specifically, can have a positive or negative impact depending on the type, intensity, and timing of your workouts.
So what’s the link between exercise and fertility? Read on to learn more about the role of exercise in conception, including how to find a balance that works best with your body and cycle.
Can Exercise Affect Getting Pregnant?
Yes, your fitness routine can affect your chances of getting pregnant.
There are three notable classifications here, each with its own potential impact: no exercise, moderate exercise, and vigorous exercise. Women who engage in moderate exercise tend to experience benefits like improved blood flow and weight management, both of which can improve chances of conception. On the flip side, overly vigorous exercise can lead to low body fat and anovulation, which have the potential to do the opposite.
Regarding no exercise at all, research shows that a sedentary lifestyle may impact female reproductive health for the worse, suggesting that some movement is always better than none when you’re trying to conceive.
Of course, individual genetics, BMI, and health status all play a role, too. Women over a certain weight, and with polycystic ovarian syndrome (PCOS), for example, may actually benefit from vigorous physical activity. It’s all about finding your personal sweet spot and making sure you’re never sabotaging your pregnancy chances with your approach to fitness during this stage of life.
Exercise During Ovulation
Special consideration should be paid to exercise during ovulation, since this is the key time for conception in any given month.
During ovulation, the ovaries release a mature egg which is either fertilized by sperm or shed during your period. Beyond intercourse, lots of factors play on this outcome, and exercise can have an impact on all of them, including balancing essential reproductive hormones like estrogen and progesterone, boosting blood flow, and reducing stress.
Take advantage of increased strength and energy during ovulation by working in some weight training, cycling, or swimming. Just don’t go too hard – overly intense workouts can lead to cortisol spikes and irregular cycles that do more harm than good in terms of conception.
Best Types of Exercise for Reproductive Health
Unless told otherwise by your doctor, stick to low-impact exercises that support hormonal balance and natural stress relief when trying to conceive. Yoga, swimming, walking, and Pilates are all great choices, offering plenty of benefits for reproductive health and beyond.
As for what exercises to avoid, high-intensity interval training (HIIT) and endurance sports are usually a no-go when trying to get pregnant, especially during ovulation and/or if you’re experiencing reproductive health issues.
You can start integrating a gentle exercise routine at any time that feels right to you. For optimal results, start slow and build gradually, even with a seemingly simple activity like walking. Going too hard too fast increases your risk of injury and may also increase your chances of irregularities in your menstrual or ovulatory cycles.
Is It Time to Adjust Your Workout Routine?
There are several signs that exercise may be interfering with your reproductive health, and all of them warrant a change of pace with your routine. These include:
- Missed or irregular periods
- Breakthrough bleeding
- Delayed ovulation or no ovulation
- Fatigue
- Stress
- Extreme body fat loss
We recommend tracking your cycle so you’ll know if there are any concerning patterns with your period or ovulation. If you notice any of these signs and you’re trying to get pregnant, meet with a healthcare professional or reproductive health specialist as soon as possible. They can help you figure out what’s going on and, hopefully, get you on the right path toward a successful conception. This may include a personalized fitness plan that takes into account your current health and future goals.
Optimizing Your Health for Pregnancy
We still have a lot to learn about the connection between exercise and reproductive health. That being said, it’s clear that taking the right approach to fitness is important when you’re trying to conceive, and may have a positive or negative impact depending on your own unique factors.
If you’re planning for pregnancy, be mindful of how (and how often) you exercise during all stages of your cycle, particularly during ovulation. Speak to a professional, too, if you have concerns. Along with other lifestyle choices like the use of reproductive health supplements, exercise can be a great boost to your reproductive health and is worth incorporating into your routine in a healthy, balanced way.
A healthier lifestyle starts here. Visit https://myovaterra.com/ to learn more about what you can do to support a healthy pregnancy.
