Hi, are you trying to become pregnant?
Are you doing any exercise? If so, are you doing enough exercise or maybe you’re doing too much exercise?
Let’s go through exercise and the link to improved fertility.
Exercise is great for your fertility!
When it comes to starting a family, women and men who exercise regularly are benefiting their fertility in a number of important ways.
Exercise can help for example to improve your blood-glucose regulation, help you maintain a healthy weight, help you regulate ovulation and improve sperm health in your partner.
Overall, the research shows that couples who exercise have increased fertility and become pregnant more quickly and have better health outcomes for both pregnancy and their baby.
Exercise will also help you to build stamina and strength in the months before you become pregnant and women who exercise before pregnancy are more likely to continue to exercise when pregnant and remain fit and active.
Exercise is also really good preparation for your labour keeping you fit, strong and flexible to birth your baby, as well as for life as a new mum, keeping you strong to allow you to carry your baby and have more stamina to cope with everyday life.
Building up your lower back and abdominal strength with exercise is also likely to reduce the risk of experiencing lower back pain during pregnancy.
How exercise boosts fertility
- Helps to regulate ovulation
- Enhances sperm health
- Improves libido
- Reduces the risk of developing hypertension and diabetes when pregnant
- Reduces rates of miscarriage
- Improves birth outcomes
- Improves health outcomes for your baby
Keep it gentle
However, when trying to become pregnant you don’t want to engage in intense exercise that may be counter-productive to your fertility like training for a marathon or triathlon. Even intense exercise like high impact classes, heavy weight lifting and boot camps may be too much when you’re trying to become pregnant.
This is because exercise that is too stressful can elevate your cortisol levels (the stress hormone) which could impact your overall hormone balance.
Instead aim for low impact exercise that also has the added benefit of helping you reduce your stress levels and relax such as walking, Pilates and yoga.
How often should you exercise?
I recommend keeping active every day with both planned exercise and incidental exercise.
Below is a sample fertility exercise schedule.
|Monday||Walk – 30 minutes|
|Tuesday||Fertility Pilates (on my YouTube channel)|
|Thursday||Weights session – low weights, high reps 30 minutes – nothing too heavy|
|Friday||Walk – 30 minutes|
|Sunday||Fertility Yoga (on my YouTube channel)|
Aim for 20 to 30 minutes of exercise each day with a couple of rest days each week if required.
Overall, aim to be more active with incidental exercise part of your day as well, for example park the car further away from the entrance to the mall and aim to walk somewhere that is close by rather than drive.
If you’re after more information about how to boost your fertility naturally with diet and lifestyle change make sure you follow my blog below.
I will also put a lot of fertility coaching and exercise videos on my YouTube channel.