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When starting an IVF or fertility treatment cycle, you want to do what you can to ensure success. You might adjust your diet, take supplements, prioritize self-care…but should you exercise?
The simple answer is yes – it is safe to exercise during a treatment cycle and can actually increase your chances of success, but you will want to make safe choices. Here are some of the Do’s and Don’ts to exercising during the IVF process.
*Always speak to your doctor or clinic team before beginning a new fitness routine when starting IVF or a fertility treatment cycle.
Exercise during an IVF cycle can have significant benefits such as improved blood flow, decreased stress levels, hormone balance, and enhanced mental health. If a consistent fitness program is part of your routine, you’ll find that continuing that practice will contribute to a healthy mindset.
Related Read: Will Acupuncture Help Me Get Pregnant?
Physical Health – Just 30 minutes a day of movement can increase cardiovascular health and decrease your risk of obesity and metabolic disease. Creating the healthiest environment possible will increase your chances of pregnancy and having a healthy baby.
Mental Health – Regular exercise can lower your anxiety and stress levels which can assist with hormone balance. A consistent fitness routine that you enjoy can lower your cortisone (the stress hormone) levels which is essential to getting that positive pregnancy test.
Quality of Sleep – A moderate fitness routine can boost the quality of sleep patterns which impact your fertility. Proper rest contributes to hormone balance, egg health and regular menstrual cycles. If restful sleep is challenging for you, incorporating exercise might be the solution.
Reduce Stress – If you suffer from anxiety (so common during a treatment cycle), certain forms of exercise can be helpful in reducing tension, especially when you choose and activity that you enjoy. Focus on gentle yoga or walking. Even a short 30 minutes of movement can be effective.
Increase self-esteem and confidence – There is great power in positive thinking and often that starts with self-esteem. Starting a healthy fitness routine that you enjoy will build your confidence and strength inside and out. This positive outlook on your physical and mental overall wellness can translate to a positive fertility cycle.
Related Read: Coping With the Side Effects Of IVF Medications
What are some of the best forms of exercise to do while trying to get pregnant?
Simply put, the best form of exercise is one that you enjoy and will do consistently. If you are looking for ideas of where to start, choose something of light to moderate intensity. Use the ‘talk test’ where you are able to carry on a conversation while exercising without running out of breath. Also, be sure to speak to a doctor before starting any new fitness routines.
A few excellent examples of fertility friendly exercise are:
A Flow Yoga sequence that includes mindful meditation and gentle movement is a great choice for exercising during your IVF treatment. It is important to avoid hot yoga, twisting and belly compressions. Look for fertility yoga classes to be safe. Try fertility yoga with Elements Pilates and Yoga or Kendra Tolbert’s Fertility Yoga Playlist.
Walking is another excellent form of effective exercise. Taking some time to move outdoors can be therapeutic and you can use that opportunity to listen to some meditations, enjoy a podcast, audio book or spend the time quietly to work through any tension you are holding onto in your mind.
Gentle strength training is another good option during your cycle. Building muscle and bone strength is important for preparing your body for a healthy pregnancy. Use light weights and utilize the talk test.
Prenatal workouts are a great place to get ideas for fertility safe exercises – just be cautious that they often mention pregnancy and babies which can be triggering if you are not ready for that language.
What exercises should you avoid during IVF?
Related Read: Preparing For Your Embryo Transfer
High intensity workout routines that leave you out of breath should be avoided during your IVF cycle. Trade your interval runs for a walk, and your HIIT or heavy weightlifting for light weights and yoga. You want to prioritize safety during your cycle.
Avoid any contact sports or any activity that you are at greater risk for impact or falling.
Prior to an egg retrieval, avoid exercises with excessive bouncing such as running, jump rope, or jumping jacks. Some people feel strongly that they need to return to their running routine as soon as possible. Walking is preferred but if you must jog, follow the talk test, and don’t fall.
If you are practicing yoga, be sure to avoid hot classes and any twisting during your cycle.
A safe fitness routine can support your IVF or treatment cycle as long as it is appropriate and safe. When in doubt, choose an exercise that is conservative and talk to your doctor.
If you are feeling overwhelmed, stressed or lonely while trying to get pregnant or managing fertility treatments… let’s talk.
I would love to help you navigate this challenging road and make the journey more positive. Schedule a chat today and follow Positive Fertility on Instagram for daily support and inspiration!
Don’t forget to download your FREE Ultimate IVF Checklist – a must read for anyone preparing for an upcoming treatment cycle.
