When trying to get pregnant or in a treatment cycle, you want to do what you can to ensure success. You might adjust your diet, take supplements, educate yourself with articles and books…but should you exercise?
Yes! Not only is exercise safe for trying to get pregnant or fertility treatments, but it can also increase your chances of conceiving.
Related Read: 5 Ways to Increase IVF Success
Here are some of the benefits in a consistent fitness routine while TTC:
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 as 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.
Related Read: 5 Strategies to Take Control of Your Fertility
Reduce Stress – If you suffer from anxiety, it may be contributing to your challenges with getting pregnant. The stress hormone, cortisol, will rise when you feel stressed which can negatively impact your fertility. A consistent exercise program can be very effective in reducing tension, especially when you choose and activity that you enjoy.
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 journey.
Free Download: How to Increase Your Odds of Getting Pregnant
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 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 while trying to get pregnant. If you are in a medicated or IVF cycle you should avoid excessive 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 an excellent form of moving meditation. Taking some time to move outdoors can be therapeutic and you can use that opportunity to listen to some meditations, enjoy a podcast or audio book or spend the time quietly to work through any tension you are holding onto in your mind.
Gentle strength training is excellent for starting a fertility friendly fitness routine. Building muscle and bone strength is important for preparing your body for a healthy pregnancy. Use light weights to start and make sure you can talk while exercising.
Prenatal workouts are a great place to get ideas for fertility safe exercises – just be cautious that they often mention pregnancy and babies so this may not be a good fit if you could be triggered.
What are your favorite ways to exercise while trying to conceive? Contact me to share what is working for you.
