How to Exercise to Increase Your Fertility

When you’re trying to conceive, there are so many variables that affect your body, and therefore your fertility. How much you exercise can be one of those things. Regular, light exercise can help to keep your body healthy and support reproductive functions. Too much intense exercise, on the other hand, can actually decrease fertility and may increase the risk of ovulation disorders. The key is to find balance; moderate exercise to maintain a healthy weight and keep your body baby-ready.

Find the Right Weight

Being either overweight or underweight can negatively affect your fertility. Ideally, you want to be between a BMI of 18.5 and 24.9, or a body fat percentage between 12% and 30%. Being either under or above a healthy weight can disrupt your body’s hormone production and ovulation, making it harder to conceive. If you are unsure whether you are in a healthy range, it’s a good idea to talk to your doctor. Then you can adjust your diet and exercise to reach a healthy weight that will be good for both conceiving and supporting a baby.

Exercise for a Healthy Body

Moderate exercise can improve your fertility in a handful of ways. It improves your blood flow, which is essential for reproduction, and improves your muscle mass, which in turn helps to support your reproductive organs. Exercise also improves your strength and stamina, which will help you through a healthy and comfortable pregnancy. In addition, exercise is a great way to reduce stress, which is good not only for your general health, but to keep your hormones stable for conception. If you don’t typically exercise much, now is a good time to get started. Begin with light, simple exercise such as walking and stretching so that you can build up gradually. Ideally, you’ll want to work up to about 150 minutes of exercise a week, which you can break down into 5 30-minute exercise. Every person’s body is different, however, so you may want to consult with a doctor or personal trainer for some individualized recommendations.

Set Limits

If you’re an athlete, it’s possible you’ll need to tone down your exercise in order to boost your fertility. Intensive exercise can slow hormone production and produce extra ammonia, both of which can interfere with conception. If you’re committed to your spin class or regularly competing in road races, you may need to scale back. As a general rule, you should keep workout sessions to under one hour and include some rest days in your schedule. It might be hard to adjust if you’re used to intense exercise, but keep in mind that you can return to your athletic regimen after having a baby.

Fertility-Friendly Exercises

Many kinds of exercise can be beneficial to fertility. Moderate cardio such as walking, jogging, swimming, and aerobics classes are great for getting your blood pumping without extreme impact. Yoga and pilates are perfect for reducing stress and building core strength. Strength training, such as lifting weights, a couple of times a week is also a good way to build strength and stamina. Look for kinds of exercise that will make you feel a little out of breath, but not over-exerted.

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