Exercise & Infertility | Fertility Naturopath at Conceive Health
Wondering how to exercise when you are trying to conceive is a big question I receive on a regular basis in my clinical work.
There is a lot of fear around exercise, but, in reality, it is usually very safe and supportive of conception. There are special considerations to be had for exercise during advanced reproductive techniques like IUI & IVF so be sure to speak wth your care provider about this.
When I discuss exercise with my patients, I try to encourage them to choose an exercise regime they enjoy because this often means they will actually stick to it. I always ask my patients what they like to do and suggest they go and do that rather than trying something they aren't interested in. For me, it's circuit workouts, for another it may be dance classes, for another it may swimming.
The more you like the activity the more you will actually do it.
Exercise Guidelines:
Preconception exercise guidelines are similar to the recommendations for exercise for those who aren’t trying to conceive (PMID: 27169984):
2-30 minutes per day of moderate to intense cardiovascular exercise
2 strength training sessions per week
Frequent flexibility work
Ultimately, it is better to do some exercise than none at all.
Here are a few options to try out:
Orange Theory Fitness
Peloton
Tone It Up
F45
Walking
Jogging
Cycling
Dancing
Swimming
Whatever is most comfortable for you and helps you achieve your heart rate goals.
Fear of Exercise:
I have come across quite a few patients who are afraid of exercise while trying to conceive. In fact, exercise is often preferential for body composition, blood flow, metabolic, and stress management reasons.
During the 2 Week Wait:
Engaging in up to 150 minutes per week of low impact, gentle activity like walking, swimming, yoga and low-impact, full-body aerobics can be safe. This means HIIT and heavy bootcamps aren’t recommended. Limiting sessions to no more than 45 minutes per day is recommended, as is limiting twisting and inversions.
Sources:
Mena GP, et al. The effect of physical activity on reproductive health outcomes in young women: a systematic review and meta-analysis. Hum Reprod 2019;25:542-564
Gaskins AJ, et al. (2016). Maternal physical and sedentary activities in relation to reproductive outcomes following IVF. Reprod Biomed Online. 33(4): 513-21
Everson K, et al. Studying the Complex Relationships Between Physical Activity and Infertility. Am J Lifestyle Med. 2016 Jul-Aug; 10(4): 232–234.
Morris SN, et al. Effects of lifetime exercise on the outcome of in vitro fertilization. Obstet Gynecol. 2006;108:938–945.
Foucaut A-M, et al. (2019). Sedentary behavior, physical inactivity and body composition in relation to idiopathic infertility among men and women. PLoS One. 14(4): e0210770
PMID: 27169984
