The Right Exercises for Fertility

A fitness and fertility expert from Pulling Down The Moon shares the right exercises for fertility – including the best activities to increase your odds of conception.

“Studies show that pregnancy success rates decline as a woman’s weight increases,” say these fertility specialists. “However, while many women are busy shaping up for spring and summer, and trying to lose weight to boost conception odds, they may not realize that some exercises may keep them from getting pregnant!”

For more info on fertility and exercise, click on Restoring Fertility. And, read on for research about fertility rates, in vitro fertilization (IVF) success rates, and exercise – plus five activities to increase your chances of conceiving from fertility expert Beth Heller.

Research About Exercise and Fertility

In a major study of more than 5,000 women, researchers at Harvard University found that active athletes often had irregular menstrual cycles and that many were infertile while training. Another study discovered that women who had a longtime, regular exercise program of 4+ hours a week had significantly lower (40%) IVF success rates and were more likely to miscarry, while those who participated in cardio work-outs (such as aerobics or running) had a 30% lower chance of a successful live birth after IVF. Further data supports the fact that strenuous exercise can disrupt the menstrual cycle and reproductive hormone regulation.

Moderate exercise is proven to help women achieve and maintain their fertile body weight, decrease stress levels, promote good hormonal regulation and increase self-esteem. The key to exercising to boost fertility is to engage in appropriate “fertility-friendly” exercises – workouts that help rather than hinder a woman’s fertility.

Beth Heller, fitness expert and founder of the holistic fertility center Pulling Down The Moon, says that high-impact, high intensity exercise like running, is not appropriate for women trying to get pregnant because it places excessive metabolic stress on the body. “For women trying to conceive, an exercise program should leave them feeling energized and strong, not exhausted,” says Heller.

5 Types of Exercises to Improve Fertility

1. Increased Overall Activity: Make measurable and significant increases to your daily activity.
2. Moderate-Intensity Cardiovascular Activity: Walking, swimming and leisurely bike riding.
3. Resistance Training (Strength Training): Increases lean body mass and thus boosts metabolic rate.
4. Yoga / Flexibility: Yoga designed specifically to promote fertility is proven to increase blood flow to the reproductive organs, regulate hormone function and lower stress. Read Yoga Tips for Couples Trying to Conceive for more info.
5. Relaxation Response Training: This is a new component of exercise that should be treated equally as important as cardio, strength and flexibility; it involves activities such as meditation and guided relaxation.

To improve your fertility, you need to exercise – but don’t overdo it! Are you prone to overexercising…or not exercising enough? I’d love to hear your thoughts below! 

Source: Pulling Down The Moon, which — in conjunction with physicians from the Fertility Centers of Illinois and Shady Grove Fertility – offers Fitness for Fertility seminars and other services for couples coping with infertility.