Fertility Exercise: 5 Exercises To Boost Female Fertility
For those who are trying to conceive, infertility which is defined as the inability to get pregnant for more than one year can be devastating.
Aside from the obvious disappointment of not being able to have a child, women with fertility issues can experience higher rates of anxiety, low self-esteem, and relationship problems. In addition, those who are unable to get pregnant spend large amount of time and money on various fertility treatments.
An effective complimentary solution for fertility problems is adding regular gentle physical activity. Engaging in exercise can help to lower body mass index (BMI), reduce stress, balance reproductive hormones, and improve insulin all of which are factors that are linked to a woman’s ability to get pregnant. Exercise can also assist your ovulation cycle as it helps to lower cortisol levels by producing endorphins.
However, not all physical activity is made the same: Some exercises can support fertility, while others can work against it.
To make a distinction between exercises that work and those that don’t this guide provides an overview of the best choices for exercise while trying to conceive.
5 Best Exercises To Increase Fertility
An ancient mind-body practice, yoga combines physical postures, deep breathing, and mindfulness meditation. It is a superior exercise for reducing stress a major predictor of infertility.
One review of scientific research found that in addition to relieving subjective emotional stress, yoga lowers stress hormones such as cortisol. This can lead to an overall improved hormonal profile, which may boost fertility in women who are trying to conceive.
Beyond fertility, yoga can support women who are pregnant. Regular yoga practice is associated with increased child birth weight, decreased risk of preterm labor, and decreased intrauterine growth restriction.
While it’s not typically viewed as a mind-body practice, dance combines physical movements with breathing technique and mental focus. As such, it can help to foster mind-body awareness. This, in turn, may lead women to be more attuned to their physical and emotional needs something that is crucial during conception.
Dance may contribute to improved fertility in other ways.
Regardless of the style, dance is an inherently enjoyable practice that can reduce stress levels and improve mood. In addition, some forms of dance can encourage pelvic strength, tension release, and blood and lymph circulation. In combination, these factors may contribute to improved fertility.
Running is a type of aerobic exercise that mobilises large muscle groups and rapidly increases heart rate.
Moderate to vigorous running is associated with various physical health benefits, such as reduced body fat, improved insulin sensitivity, and better function of the circulatory and lymphatic systems.
In addition, running especially if done in nature can release endorphins. These are brain chemicals that significantly improve mood while relieving stress and anxiety.
Because high body fat, poor insulin sensitivity, high levels of stress, and low mood are linked to female infertility, it follows that eliminating them can support conception. For this reason, running can be an excellent fertility-boosting exercise.
Swimming is an excellent exercise for boosting fertility for the same reasons as running. It can significantly improve physical and psychological health factors especially those that can interfere with fertility.
However, swimming provides an extra benefit. If done in cold water, swimming can help to boost immunity. For women with poor immune function, infertility may be a consequence. By engaging in immunity-boosting exercises such as swimming in cold water they can improve their fertility, as well.
In addition, swimming is known for being gentle on the muscles. It can be done almost every day without producing too much physical stress while having the same results as other forms of high-intensity cardio.
Qigong is a 5,000-year-old tradition of healing movements. Literally translated as “energy work,” this practice aims to balance the body, mind, and spirit.
While there are limited studies on how Qigong affects fertility, there is no shortage of research on the many health benefits of this practice.
One review found that regularly practicing Qigong is linked to improved circulation, reduced blood pressure, reduced weight, lowered inflammation, and improved stress levels. All of these factors can support healthy fertility in women.
The Importance of Exercising in Moderation
While physical exercise is important for female fertility, it’s important not to overdo it.
For women who are not overweight, engaging in exercise that’s too frequent or too vigorous can actually reduce fertility. This is likely because intense exercise can cause an irregular menstrual cycle. Another explanation is that too much exercise can lead to extremely high stress levels, which can lead to a hormonal imbalance that interferes with fertility.
As with everything in life, exercise should be done in moderation. Approximately three or four moderate-intensity workouts per week should be enough to reap the benefits of physical activity.
Of course, for those women who already have a workout routine in place, it’s not necessary to make changes unless they’re experiencing fertility issues. Consulting with a healthcare professional can help women to determine if their exercise routine is undermining their fertility.
The benefits of fertility exercise cannot be overstated. Regular physical activity can improve mind-body awareness, lower body fat, decrease stress, and improve dozens of other health factors that can boost fertility.
While it’s important not to overdo it, women who are trying to conceive should make sure to get regular exercise at least three times a week — if not more.
Of course, exercise is not the only way to boost fertility. Supplements can also be used for this purpose. For effective products made from the highest-quality ingredients, discover GinSen’s selection of natural fertility supplements.
* 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 consultation page where a specialists will discuss your care and provide a consultation, and the treatment will be designed to meet your individual needs.