Exercising while trying to conceive is generally recommended, but the intensity and volume require careful consideration. Movement supports overall health, creating a more receptive environment for pregnancy. The relationship between physical activity and reproductive success is one of balance, where moderate activity is beneficial and excessive exertion can be counterproductive.
The Impact of Moderate Activity on Reproductive Health
Regular, moderate physical activity positively influences the hormonal environment necessary for conception. This helps regulate key reproductive hormones, including estrogen and progesterone. Women who engage in moderate activity may see a 15 to 27% higher likelihood of conceiving compared to those who are sedentary.
Physical activity improves insulin sensitivity, which is particularly beneficial for women with conditions like Polycystic Ovary Syndrome (PCOS). Improved insulin sensitivity helps reduce excess androgens, promoting more regular ovulation. Exercise also enhances blood flow throughout the body, delivering oxygen and nutrients to reproductive organs like the ovaries and uterus. This enhanced circulation supports ovarian function and can contribute to better egg quality.
Movement also serves as a potent stress reducer by helping to lower levels of the stress hormone cortisol. Chronic stress can negatively impact the delicate hormonal balance required for a regular menstrual cycle. Maintaining a healthy body mass index (BMI) is another advantage, as both being significantly overweight or underweight can disrupt ovulation. Moderate activity helps achieve or maintain a BMI within the optimal range for fertility.
Identifying and Avoiding Over-Exertion
The line between beneficial and excessive exercise is often defined by a state known as “energy balance.” This balance is the relationship between the calories you take in and the calories you expend through daily living and exercise. When expenditure significantly outweighs intake, the body enters a state of “relative energy deficiency,” interpreting the situation as a time of famine.
In response to this energy deficit, the body shuts down non-survival functions, including reproduction, by suppressing the hypothalamic-pituitary-ovarian (HPO) axis. This suppression reduces the pulsatile release of Gonadotropin-Releasing Hormone (GnRH), which is necessary for healthy ovulation. This hormonal decrease can lead to functional hypothalamic amenorrhea (FHA), where periods become irregular or stop completely.
Warning signs of overtraining include changes to your menstrual cycle (such as irregular or absent periods), chronic fatigue despite adequate rest, persistent muscle soreness, and a consistently low resting heart rate. You can monitor your intensity using the Rate of Perceived Exertion (RPE) scale, which typically runs from 6 to 20. A moderate intensity, which is generally recommended, falls within the 11 to 14 range, described as “fairly light” to “somewhat hard.” Aiming for an RPE above 15, where talking becomes difficult, often crosses into the vigorous intensity that should be limited when trying to conceive.
Studies suggest that women who engage in seven or more hours of vigorous aerobic exercise per week may face a higher risk of ovulatory problems. It is important to remember that this is not the time to train for a first marathon or start a new, aggressive workout program.
Safe and Recommended Exercise Modalities
The best activities for those trying to conceive are those that promote consistency without causing excessive physical stress. Low-impact options are excellent choices as they minimize joint strain while supporting cardiovascular health. Brisk walking is a highly recommended, accessible activity that can be sustained throughout the conception journey. Swimming and water aerobics are also ideal, providing resistance training with minimal impact on joints.
Cycling on a stationary bike offers a controlled environment for maintaining a moderate heart rate without the risk of overheating or excessive jarring. These activities allow you to stay within the recommended moderate intensity zone, where you can still carry on a conversation.
Light to moderate strength training is also beneficial for maintaining muscle mass and improving insulin sensitivity. This can include bodyweight exercises, resistance bands, or using light dumbbells a few times a week. Gentle movement practices like restorative yoga and Pilates reduce stress and improve core strength, which is helpful for eventual pregnancy.
Regardless of the exercise chosen, proper hydration and temperature regulation are necessary. Avoid exercising in extremely hot or humid conditions to prevent overheating, especially in the luteal phase of your cycle. Maintaining fluid intake before, during, and after activity is necessary to prevent dehydration. Listen to your body and prioritize consistency over intensity to ensure your movement supports your reproductive goals.