Staying active is among the most effective ways to enhance overall health and support fertility. Typically, about 84% of couples in the UK who are actively attempting to conceive will achieve pregnancy within a year. After two years of attempts, roughly 50% of couples who did not get pregnant in the first year will succeed.
However, if you are actively attempting to conceive, you might question: Is running and exercising still safe? Will it assist or obstruct your likelihood of becoming pregnant?
The good news is that moderate physical activity is safe and can enhance fertility. The important factor is balancing physical activity and your body’s requirements during this critical period.
In this article, we are exploring six essential things that you need to know about staying physically active during your efforts to conceive, assisting you in making educated decisions regarding your fitness approach in your trying to conceive (TTC) journey.
Exercise Tips To Stay Active For Trying to Conceive (TTC)
Here are the six exercise tips that you must know to remain active when conceiving:
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Moderate Activity Boosts Fertility
Moderate physical activity offers many benefits for fertility. Regular exercise helps you balance your hormones, improves blood flow, and keeps your weight healthy, all of which are important for reproductive health.
Studies show that brisk walking, cycling, and yoga can increase your chances of getting pregnant. Exercise also reduces stress, which can negatively affect hormone levels and ovulation. Whether you walk in your neighbourhood or join a yoga class, a regular exercise routine can significantly help your fertility.
“Staying active is beneficial for fertility, but it’s crucial to tailor your routine to support your body’s unique needs,” says fertility expert at Hull & East Riding Fertility.
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Intense Exercise May Not Be Ideal
While exercise can be helpful, be aware of high-intensity workouts if you try to conceive. Intense physical activity can result in “exercise-induced amenorrhea,” where your menstrual cycle becomes irregular or stops altogether due to excessive training.
Several studies indicate that high levels of vigorous and intense exercise negatively impact the likelihood of conception in healthy women trying to become pregnant, especially regarding luteal progesterone and estradiol levels. This disruption can make it challenging to conceive. Strenuous exercises like marathon running or heavy lifting can strain your body, which might reduce your fertility. This doesn’t mean you should stop exercising, but listening to your body and preventing overdoing it is crucial.
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Maintain a Healthy Weight for Optimal Fertility
A key factor that affects fertility is maintaining a healthy weight. Both being underweight and overweight can impact ovulation and sperm quality. If you are too underweight, your body may not have nutrients or energy needed for a healthy pregnancy.
On the other hand, being overweight can disrupt hormones, affect ovulation, and increase fertility issues like polycystic ovary syndrome (PCOS). Regular exercise helps keep a healthy body weight, which supports better fertility. If you want to lose weight, do it gradually and focus on a balanced workout plan that emphasises consistency over intensity.
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Focus on Stress Reduction
Stress can significantly affect your ability to get pregnant. High-stress levels can disrupt your hormones, affecting ovulation and sperm quality. Physical activity can help with this.
Activities like yoga, swimming, or gentle walking can lower cortisol levels, the stress-related hormone. This can help calm both your mind and body. Finding ways to manage stress through exercise can improve your mental health and create a better environment for conception. You might also try relaxation techniques like deep breathing or meditation to complement your physical activity and improve your chances of getting pregnant.
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The Role of Nutrition and Hydration
Being active isn’t only about exercising; it’s also about feeding your body appropriately. A well-rounded diet rich in nutrients such as folate, iron, and vitamins is vital for fertility. Physical activity heightens the requirement for specific nutrients, making it essential to replenish with nutritious foods that enhance fertility, such as leafy greens, berries, nuts, and whole grains.
Hydration is also crucial since dehydration affects your energy levels and reproductive well-being. Consume enough water, especially when ramping up your exercise levels. Adequate nutrition and hydration will aid in achieving your fitness goals and enhance your fertility.
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Listen to Your Body for Rest and Recovery
When trying to conceive, focusing on rest and recovery is essential. If you strain yourself too much and don’t get enough rest, it can affect your body and its ability to support reproduction. Make sure to balance being active with giving your body time to recover.
Pay attention to your energy levels and take breaks when needed. This approach helps your exercise routine support your fertility goals instead of hurting them. Whether you take a day off or choose lighter exercise, recovery is key to a fitness plan that supports fertility.
Frequently Asked Questions
Question: Can running affect fertility?
Answer: Light running is usually fine when you’re trying to get pregnant. However, too much running or intense exercise can affect your hormone balance and disrupt your menstrual cycle, which may impact your fertility. It’s best to keep your running moderate and take enough rest.
Question: How often should I exercise when trying to conceive?
Answer: Aim for 3-4 sessions of moderate physical activity each week. Good options include walking, swimming, and yoga. Balance exercise with enough rest to prevent overtraining, which can negatively affect fertility.
Question: Is yoga beneficial for fertility?
Answer: Yoga is a great way to reduce stress, improve blood flow, and balance hormones, which can help boost fertility. It also increases flexibility and strengthens the body, which is helpful when trying to conceive.
Question: What kind of exercise is best for fertility?
Answer: Moderate exercise like walking, cycling, swimming, and yoga can help you improve fertility. These activities boost heart health, reduce stress, and maintain a healthy weight – all of which support reproductive health.
Conclusion
Staying active while trying to conceive is about finding the right balance for your body. You can positively affect your fertility by managing how hard you exercise and getting enough rest and recovery. Focus on reducing stress, maintaining a healthy weight, and providing your body with good nutrition and hydration to improve your chances of conceiving.
Everyone’s fertility journey is different, so it’s a good idea to seek personalised advice if you have specific concerns. By taking the right approach, remaining active can be one of the most empowering steps toward pregnancy.
