We know that upgrading lifestyle is the key to better health. And when it comes to reproductive health, changing your lifestyle can be a game-changer. You may be trying to expect a positive pregnancy. But if it’s taking longer than expected, it’s time to reform your routine. One of the best things you can do is exercise regularly. Exercising for fertility can improve your reproductive health, leading to positive outcomes.
In this article, we’ll shed light on how exercises can boost conception chances and some top fertility exercises you can try at home.
In This Article
- How Does Exercise Impact Fertility?
- Top 5 Exercises to Improve Fertility
- Exercising Safely When Trying to Conceive
- When Not to Exercise For Fertility
- FAQ’s
- References
How Does Exercise Impact Fertility?
Staying physically active when trying to conceive can be beneficial in many ways (1). The right type of exercise you perform in the right amount may boost your fertility rate.
Exercising increases the hormone levels required for conception. However, high levels of exercise inhibit ovulation, decreasing the chances of fertility (2). Hence, it’s better to exercise as per your healthcare provider’s recommendation.
Furthermore, stress may affect your reproductive health, leading to infertility (3). But the good news is that exercising can reduce stress hormones, and induce happy hormones such as endorphins, to boost your mood and reproductive health (4).
However, you must always seek medical guidance to ensure better results and avoid complications, especially for high-intensity workouts and exercises. Medical advice is also essential if you have fertility-related conditions such as anovulation or luteal phase defects (5).
Top 5 Exercises to Improve Fertility
You may feel fragile while trying to conceive; hence, light to moderate exercises are a perfect start. Here are the best 5 exercises that will transform your fertility journey.
1. Cardiovascular Exercises for Overall Health
Cardio exercises such as brisk walking, running, or cycling can be a great fit to your workout routine (6). You can walk in the morning or evening in your garden or go for a long walk with your friends or family.
Cardio or aerobic exercises can strengthen your heart muscles and blood vessels, improve blood circulation, manage your cholesterol and blood pressure, and reduce the risk for life-threatening diseases such as stroke.
These exercises help control weight while enhancing the blood flow to the uterus and strengthening the muscles. Furthermore, these exercises tone muscles, regulate hormones and prepare the body to conceive.
2. Pilates for Pelvic Health
Pilates is similar to yoga and offers multiple benefits against infertility. It includes posture improvement and breathing control exercises that help with stress management (7).
Too much stress can hinder your sleep cycle, which can impact fertility. Pilates could be an easy-peasy stress-managing exercise to boost your chances for conception.
Plus, it helps manage PCOS (polycystic ovarian syndrome) which is one of the reasons for infertility (8).
Additionally, Pilates can improve pelvic floor dysfunction and help ease back pain, which makes this exercise the best for people with low back aches (9). Moreover, a strengthened pelvic floor can increase sexual function, enhancing your fertility journey.
3. Strength Training for Endurance
Strength training exercises may aid in increasing the chances of getting pregnant. These exercises boost stamina and endurance. A few strength training exercises include;
a. Squats
Squats are one of the simplest exercises that strengthen your core. It burns extra calories and regulates the menstrual cycle to support fertility. Here’s how to do it;
- Stand with your feet hip-width apart
- Bend your knees and lower your hips keeping your back straight
- Lower your body until your hips are parallel to the ground
- Push into the floor to get back to the starting position
b. Glute Bridge
The glute or hip bridge targets the large muscles of the lower body and helps stabilize the core while building strength. Here’s how to do it.
- Lie on your back with hips at a width apart, and the knees bend
- Squeeze your abs and glutes, and lift your hips
- Hold the lift for 10 seconds and lower your body
4. Group Fitness Exercises
Involving in group fitness classes is like hitting two birds with one stone. First, you can plan your workout at your convenience. Secondly, you get to meet new people and build a community.
Group fitness classes are a great upgrade to regular workout sessions while ensuring your health. Here are some group fitness exercises you can try.
a. Zumba
Zumba is just like dancing to your favorite beat. It helps control your weight, boost your cardiovascular system, and reduce stress to promote overall well-being. Plus, it increases blood circulation, which is essential for a positive pregnancy.
b. Aerobics
Low-impact aerobic exercises help control body weight and boost endorphins (happy hormones) to combat stress, thereby enhancing chances for fertility.
c. Spin Classes
Spin or indoor cycling classes are designed to tone your body muscles while improving your endurance, speed, and strength. Mild to moderate spinning is good for managing body weight, stress level, and blood circulation which can increase the probability of getting pregnant.
5. Stretching Exercises for Flexibility
Yoga-inspired stretches are worth it when planning to conceive. Performing these stretches can mainly help in three ways- increasing flexibility, enhancing circulation, and reducing stress which can ultimately aid in a positive conception.
Below are a few stretches you can try
a. Reclining Bound Angle Pose
This pose stimulates abdominal organs such as bladder, ovaries, and glands while improving their functions. To do this:
- Lie on your back keeping your knees bent
- Open your legs and let them fall aside
- Relax your shoulders and place your hands on the abs
- Focus your energy on the pelvic region and hold the position for a few seconds. Repeat 5 to 10 times
b. Garland Pose
Garland Pose or Malasana stretches your muscles around the reproductive organs to increase hip and pelvis flexibility. To do this:
- Stand with your feet apart while taking a deep inhale
- Do a deep squat and exhale
- Join your hands in a prayer-like position and press your elbows into your thighs to open your hips while squatting
- Hold the position for 30 seconds and repeat the stretch 5 to 10 times
Exercising Safely When Trying to Conceive
Exercising while trying to get pregnant is safe. You may exercise as long as you feel comfortable.
However, it’s better not to overstretch yourself. Many experts suggest that women who are trying to conceive may plan a moderate exercise routine of 30 minutes a day for 5 days a week.
Further, consulting your healthcare provider may help you create a customized workout session for an exceptional experience.
When Not to Exercise For Fertility
It’s a smart move not to indulge in vigorous exercises as this may hurt fertility (10).
You can exercise as long as you are comfortable. However, it’s good to avoid it if you are having health issues or conditions like cardiovascular diseases, respiratory problems, etc. So before planning a workout session, consult your doctor.
Exercising for fertility can be a convenient and effective way to conceive. It’s never too late to start your workout routine and take the first step towards your healthy life. After the green signal from your doctors, you are all set to begin your fitness cum fertility journey.
FAQs
1. Can Exercises Increase Fertility?
Exercise may have a positive effect on your fertility. It increases energy, decreases stress, and boosts blood circulation to enhance reproductive health. This ensures positive fertility.
2. Which Exercise is Best for Conceiving?
There are multiple exercises that can manage infertility. Some of these exercises include stretching, pilates, yoga, cardio, etc. You may try any exercise according to your fitness goals and comfort.
3. How Frequently Should I Exercise to Get Pregnant?
Most women who are trying to get pregnant may exercise for 150 minutes a week. A 30-minute workout for 5 days per week is a great headstart. However, vigorous and intense exercises must be avoided.
References
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- The Fertility Society of Australia – https://www.fertilitysociety.com.au
- Brinson AK, da Silva SG, Hesketh KR, Evenson KR. Impact of Physical Activity and Sedentary Behavior on Spontaneous Female and Male Fertility: A Systematic Review. J Phys Act Health. 2023 May 5;20(7):600-615.- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7614776/
- Rooney KL, Domar AD. The relationship between stress and infertility. Dialogues Clin Neurosci. 2018 Mar;20(1):41-47 – .https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016043/
- Orio F, Muscogiuri G, Ascione A, Marciano F, Volpe A, La Sala G, Savastano S, Colao A, Palomba S. Effects of physical exercise on the female reproductive system. Minerva Endocrinol. 2013 Sep;38(3):305-19. PMID: 24126551. – https://pubmed.ncbi.nlm.nih.gov/24126551/
- Mussawar M, Balsom AA, Totosy de Zepetnek JO, Gordon JL. The effect of physical activity on fertility: a mini-review. F S Rep. 2023 Apr 14;4(2) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10310950/
- Nystoriak MA, Bhatnagar A. Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018 Sep 28;5:135. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6172294/
- Konul Memmedova,Impact of Pilates on Anxiety Attention, Motivation, Cognitive function and Achievement of Students: Structural Modeling,
Procedia – Social and Behavioral Sciences,Volume 186,2015, ISSN 1877-0428 –https://www.sciencedirect.com/ - Nazir S, Sadhu S. Effect of pilates on regulating menstrual cycle in females with polycystic ovarian syndrome. Eur J Obstet Gynecol Reprod Biol X. 2023 Dec 12;21:100271. – https://pubmed.ncbi.nlm.nih.gov/38179109/
- Hein JT, Rieck TM, Dunfee HA, Johnson DP, Ferguson JA, Rhodes DJ. Effect of a 12-Week Pilates Pelvic Floor-Strengthening Program on Short-Term Measures of Stress Urinary Incontinence in Women: A Pilot Study. J Altern Complement Med. 2020 Feb;26(2):158-161. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7044776/
- Fanqi Zhao, Xiang Hong, Wei Wang, Jingying Wu and Bei Wang Effects of physical activity and sleep duration on fertility: A systematic review and meta-analysis based on prospective cohort studies Front. Public Health, 03 November 2022 Sec. Public Health Education and Promotion Volume 10 – 2022 – https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2022.1029469/full
