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Living a healthy lifestyle is a fundamental element of preconception care. Among the steps that women should take during their reproductive years to maximize healthy outcomes is exercise.

Exercise for fertility is not just about having a healthy pregnancy and birth, minimizing the risk of complications or problems such as pre-eclampsia or gestational diabetes. Staying active is one of the simplest ways to increase fertility.

Does fertility exercise helps boost conception success?

Suppose you have already been pregnant or are trying to conceive. In that case, you may already associate a regular fitness routine with preparedness for pregnancy, improving your mood and self-esteem, and reducing stress. But there is another reason why you should consider exercise to conceive fast. 

Engaging in moderate physical activity has a positive impact on a woman’s fertility. Being within a healthy weight range improves one’s chances of conceiving, and exercise is a critical part of weight management.

So, does exercise for fertility boost conception success? The short answer is yes. However, it’s important to note there is a link between infertility and being at a certain end of the weight spectrum, whether underweight, overweight, or obese. Excessive exercise or a low BMI can hurt fertility.

Research shows a body mass index (BMI) of 20-24.9 is ideal for optimal fertility, but your doctor can help determine what BMI is best for you to maintain.

How much exercise is too much?

When it comes to the impact of exercise on your fertility, it is possible to have too much of a good thing. Intensity and duration of activity must be taken into account. And while moderate exercise can boost conception success, too much aerobic exercise or vigorous exercise can have the opposite effect. 

While more research is needed to realize this association between exercise and fertility better, we know that seven or more hours of aerobic exercise per week can increase the risk of ovulation problems. Also, for women already at their normal weight, strenuous exercise can decrease fertility.

In terms of exercise duration, women should not exceed four hours per week of vigorous exercise. 

How much exercise should you do when trying to conceive?

Can I workout while trying to conceive? The answer is yes, but you had better choose moderate exercise. When trying to conceive, moderate exercise between one to five hours per week can improve your fertility.

Exercise of moderate intensity is an exercise that feels sustainable, like you can maintain the activity or speed for a while. One key way of knowing whether your intensity level is moderate or not is by noticing your breath. You shouldn’t feel winded, but you should notice you are breathing more deeply than usual.

Another way to maintain this sustainable level of exercise is by checking in on your heart rate, such as with a smartwatch that monitors it. Your ideal zone will vary based on your age.

Get personalised help for your exercise plan from TCM experts!

Best pre-pregnancy workouts

Basing your exercise for fertility on specific workouts isn’t necessarily the most straightforward way to do what’s best for your body and fertility goals. In most cases, your level of intensity matters more than the specific workout, and that’s because, with any activity, the impact depends on how much energy you exert and what you put into it.

That said, if you are looking to exercise to get pregnant fast, certain exercises are inherently vigorous or moderate. So while you might avoid vigorous exercise like running, high-intensity interval training (HIIT), and CrossFit, these are a few exercises you can engage in that are generally more moderate:

  • Walking briskly
  • Bicycling (slower than ten mph)
  • Water aerobics
  • Swimming laps
  • Cleaning 
  • Some yard work such as raking and bagging leaves 
  • Dancing (partner dancing, such as ballroom dancing)
  • Yoga 
  • Pilates

Among them, Yoga, Taiji, and Pilates are recommended for their effect of relieving stress while boosting your fertility. Your mental health matters while trying to conceive. Negative emotions like sadness and stress will lead to Liver Qi Stagnation, which can make the Qi and Blood unable to flow in the reproductive system. Moderate exercises like these will help you to maintain a good mood and support the balance in your body.

Exercises to avoid

When you are trying to conceive, you should avoid skipping rope, cycling, running, and yoga inversions. All these high-impact exercises may lead to tiredness and even bleeding. Tiredness may affect hormone levels in the body, which will influence fertility negatively.

When you are ovulating or waiting for implantation, you should limit any strenuous exercise. It can lead to uterine contractions, raising the risk of a failure in implantation. You should be more careful to do moderate exercise in this period.

When you are in the cycle of IVF, especially when your ovaries are stimulated to produce more eggs, you should also avoid any strenuous exercise. During this period, the ovaries will be enlarged, and doing intense and excessive exercise will lead to a higher chance of ovarian torsion.

Benefits of exercise when you’re trying to get pregnant

Exercise eases stress

Trying to conceive is stressful when things aren’t going according to plan. In either case, the major life change of having a baby ahead of you can also contribute to your stress and anxiety. Exercise is not only vital for preconception care but for improving your overall mood and reducing feelings of anxiety and depression.

Exercise keeps you healthy

Those who exercise are more likely to make better life choices overall. In this way, exercise indirectly impacts things, like your diet, that are critical to maintaining fertility-boosting health.

One thing that exercise does directly impact is sleep, which is vital to maintaining critical body functions and a healthy immune system necessary for conception and pregnancy.

Meanwhile, Doing exercise can help support the healthy growth of the eggs. Exercise can boost metabolism and improve blood circulation, so it can help promote the Qi and blood to the reproductive organs. When your ovaries are well nourished, the quality of the eggs may be improved.

Signs you’re overdoing it on the exercise

The signs of overdoing it on exercise can vary from person to person, but here are some you should look out for if you are engaging in exercise to get pregnant fast:

  • You experience prolonged muscle soreness or get overuse injuries
  • You feel depressed, irritable, or moody
  • You feel tired and require long periods of rest 
  • You have trouble sleeping
  • You are getting sick more than usual

Also, pay attention to if you are losing weight too quickly or without intending to. Women who exercise over seven hours a week are usually more likely to restrict their eating. If you lose weight too rapidly and fall below the recommended weight guidelines for your height, it can impair ovulation.


The bottom line

Just because you are attempting to conceive does not mean your favorite activities must fall by the wayside. The best thing you can do in terms of exercise for fertility is to be constantly mindful of how you feel during and after a workout. Remember to take it one day at a time.

If you are used to higher intensity workouts, this is a good time to consider dialing it back some. Similarly, if you need to increase your activity levels at any point, be sure to consult your doctor. If your goal is to exercise to get pregant fast, consult your healthcare professional to help determine a workout plan that is ideal for your health and goals.

Does exercise help with male fertility?

Research has shown that exercise may boost the quality and quantity of sperm. At the same time, Doing exercise on a regular basis can help men to lose weight and burn fat, which will also help to regulate hormones such as testosterone and estrogen, as well as reduce inflammation. This will all in turn improve the fertility of men. Recommended exercise includes jogging, running, weight training, and competitive cycling, etc.

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* These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. We can’t guarantee the treatment result, as the symptoms of conditions are unpredictable and vary greatly from person to person. The treatment length and recovery time also varies for individual. Please visit our clinics website: GinSen where a specialists will discuss your care and provide a consultation, and the treatment will be designed to meet your individual needs.

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