Fertility-Friendly Exercises: Workouts to Boost Reproductive Health

When it comes to your overall health and reproductive well-being, staying active with exercise is a key cornerstone on your journey of parenthood. Are you curious about how exercise improves fertility? This article provides guidelines on balancing exercise with fertility treatments while identifying fertility-friendly workouts for you! 

Do exercises improve reproductive health?

The short answer is yes! From balancing your hormones to reducing stress and managing weight, regular physical activity offers numerous benefits for reproductive health:

1) Hormonal balance

• Engaging in moderate exercise helps regulate hormones that influence ovulation and menstrual cycles. Regular exercise can improve the production of hormones such as estrogen and progesterone while keeping insulin levels in check–a crucial factor for fertility. 

• It also increases sex hormone binding globulin (SHBG), a protein that regulates the amount of testosterone in your tissues, potentially improving hormonal balance.

2) Stress reduction  

• High levels of stress can adversely affect fertility by disrupting hormonal balance and ovulation. Regular exercise is an effective stress-buster, helping to lower cortisol levels (the hormone associated with stress). 

• Walking, yoga, and swimming can reduce stress and improve overall well-being, thereby creating a more favourable environment for conception.

3) Weight management

• Both overweight and underweight conditions can impact reproductive health by disrupting menstrual cycles and ovulation. 

• People with a high BMI and elevated blood sugars are known to be at greater risk of fertility challenges. Exercise decreases abdominal fat, blood sugar, and insulin resistance, positively impacting fertility.

Learn more about lifestyle changes you can adopt to boost fertility here.

What are fertility-friendly exercises? 

1) Walking

Walking is a low-impact exercise that promotes cardiovascular health and reduces stress. It can be easily incorporated into daily routines and helps maintain a healthy weight. Aim for at least 30 minutes of brisk walking 3-5 days a week.

2) Cycling

Cycling is an excellent cardiovascular workout that improves fitness and supports weight management. It can be done on a stationary bike or outdoors, making it a flexible option. Using an ergonomic saddle or taking breaks can help mitigate any potential negative effects caused by prolonged and intense cycling. 

3) Yoga

Reducing stress and improving flexibility, specific yoga poses can enhance circulation to the pelvic area. Gentle and restorative practices are recommended, as some studies show that yoga and tai chi may help improve menstrual cycle abnormalities. 

4) Swimming

Swimming is a low-impact exercise that provides a full-body workout while being gentle on the joints, reducing swelling and relieving stress. Swimming may also boost the immune system and improve circulation to the reproductive organs.

5) Pilates

Pilates focuses on core strength and flexibility, which can improve posture and overall body strength. Like yoga, it supports hormonal balance and reduces stress while helping with spinal and pelvic improvement, which may ease back pain.

What exercises could be non-fertility-friendly?

It's important to note that the relationship between exercise and fertility is complex. Consulting your healthcare provider to create an exercise plan tailored to you is recommended.

1) Marathons

While running offers many health benefits, training for marathons can place excessive physical stress on the body. Long-distance running may disrupt menstrual cycles and delay conception, especially if not balanced with adequate nutrition and rest.

2) Cross-fit 

Workouts such as CrossFit or excessive weight training can be strenuous and may deplete essential reproductive health nutrients. However, for those with conditions such as PCOS moderate high-intensity exercise can be beneficial when properly managed. 

3) Other high-impact workouts

Exercises that involve high-impact movements or extended periods of intense activity can contribute to stress and disrupt hormonal balance. It is important to moderate the intensity and duration of such workouts to avoid negative impacts on fertility.

Possible signs of over-exercising 

Be aware of these potential signs that you might be exercising too intensely:

• Persistent fatigue or low energy levels

• Irregular menstrual cycles

• Difficulty sleeping

• Increased irritability or mood swings

• Frequent injuries or prolonged muscle soreness

A small number of women may experience fertility issues as a result of not having enough fuel for their amount of exercise. Extremely low body fat and BMI can stop the release of eggs each month by interrupting the pathways leading to ovulation (hypothalamic amenorrhea).

Balancing workouts with your fertility treatments

If you're undergoing fertility treatments, it's crucial to discuss your exercise routine with your healthcare provider. Different treatments may require adjustments to your physical activity:

1) During ovulation induction 

• Light to moderate exercise is generally recommended. Avoid high-intensity workouts that might exacerbate side effects such as bloating or fatigue.

2) During IUI or IVF 

• Focus on low-impact activities that reduce stress and support overall well-being. Gentle exercises like walking or yoga can be beneficial. Avoid strenuous activities that could impact the implantation process or reduce the likelihood of successful implantation during IVF treatment.

3) During hormonal treatments 

• Hormonal treatments can affect your energy levels and mood. Adjust your exercise intensity based on how you feel, opting for lower-intensity workouts if you experience fatigue or mood swings.

Balancing exercise with fertility treatments requires careful consideration of how physical activity interacts with your treatment plan and overall health. Before starting or modifying your exercise routine, it is essential to discuss your plans with your fertility specialist or healthcare provider. 

Conclusion 

Incorporating exercise into your routine can positively impact your reproductive health by promoting hormonal balance, reducing stress, and managing weight. Opt for fertility-friendly exercises and avoid high-intensity activities that may hinder your efforts to conceive. 

Remember, everyone is unique, and what works for one person may not work for another. It's essential to listen to your body and consult with your healthcare professional or a fertility specialist at Thomson Fertility Centre.

The information provided is intended for general guidance only and should not be considered medical advice. For personalised recommendations and tailored advice, please consult a fertility specialist at Thomson Fertility Centre.

FAQs

1) What are the signs that I might need to adjust my exercise routine?

• Symptoms such as persistent fatigue, muscle pain, difficulty sleeping, or mood changes can indicate that you may need to adjust your exercise routine.

• If you notice these signs, it is advisable to either modify your exercise regimen or seek personalised guidance from your doctor.

2) What other lifestyle changes can complement my fertility-friendly exercise routine?

• A nutritious diet rich in fruits, vegetables, lean proteins, and whole grains provides essential vitamins and minerals that are crucial for reproductive health. Key nutrients like folic acid, iron, and omega-3 fatty acids can enhance fertility and prepare your body for pregnancy. 

• High-stress levels can negatively impact your reproductive health and hormonal balance. Incorporating stress-reducing practices such as mindfulness, meditation, or relaxation techniques can help maintain a balanced mental state.

• In addition, smoking and excessive alcohol intake have been shown to affect fertility in both men and women, reducing sperm quality and ovarian function. Therefore, maintaining a balanced diet, managing stress, and avoiding smoking and excessive alcohol consumption can support your fertility goals.

Learn more about nutrients for fertility and fertility supplements here.

The information provided is intended for general guidance only and should not be considered medical advice. For personalised recommendations and tailored advice, please consult a fertility specialist at Thomson Fertility Centre.