Fertility and exercise: What's the connection?

Which exercise is best for getting pregnant? Does exercise increase fertility? Is it okay to run and lift weights while trying to conceive? How can I encourage my body to get pregnant?

When it comes to fertility, many factors can come into play, from diet and lifestyle to genetics and stress levels. But one often overlooked aspect of fertility is the role that exercise can play.

Does exercise affect infertility?

Exercise is known to have numerous health benefits, from improved cardiovascular health to weight management. But can it actually boost your chances of getting pregnant? The answer is a bit nuanced. While exercise alone isn't a guarantee of fertility, it can certainly have a positive impact on your reproductive health.

In some cases, excessive exercise or intense training can potentially impact fertility, particularly in women. This is more likely to happen if your exercise routine is extreme and leads to a condition known as hypothalamic amenorrhea, which is the absence of menstrual cycles due to intense exercise and low body fat.

However, moderate exercise is usually beneficial for fertility. It can help reduce stress, improve circulation to the reproductive organs, and contribute to overall well-being. In fact, some studies have suggested that women who engage in moderate exercise are more likely to get pregnant compared to those who are sedentary.

How does exercise help you get pregnant?

1. Maintaining a healthy body weight: Regular physical activity helps to maintain a healthy body weight, which is essential for fertility.
2. Regulating hormonal imbalances: Exercise can also help regulate hormonal imbalances, such as polycystic ovary syndrome (PCOS), which can hinder ovulation and fertility. By engaging in regular physical activity, you can help your body maintain a healthy hormonal balance, which is crucial for reproductive health.
3. The impact on sexual health: While the focus is often on fertility, exercise can also positively affect your sexual health. Exercise contributes to better overall health and can enhance libido and sexual function. Improved circulation, reduced stress, and increased self-confidence are just a few ways exercise can positively impact your sexual well-being.

Exercise to get pregnant

Which exercise is best for getting pregnant?

The best exercise for getting pregnant ultimately depends on your personal preferences and fitness level. The most important thing is to find an exercise routine that you enjoy and can maintain over the long term. The consistency of your exercise routine matters more than the specific type of exercise you choose.

What kind of exercise increases fertility?

So, what types of exercise are most conducive to fertility? While any form of physical activity can be beneficial, certain types of exercise may offer additional advantages:

1. Yoga: Yoga is renowned for reducing stress and promoting relaxation, which can be particularly helpful when trying to conceive. It also focuses on core strength and flexibility, which can support reproductive health.
2. Aerobic exercises: Activities like walking, swimming, and cycling can improve cardiovascular health and help maintain a healthy weight. These exercises can also boost overall fitness, which can positively affect fertility.
3. Strength training: Building muscle through weightlifting or resistance exercises can enhance metabolism and hormonal balance, contributing to improved fertility.
4. Pilates: Similar to yoga, pilates emphasises core strength, flexibility, and posture, all of which are important for reproductive health.

Is it ok to run while trying to conceive?

Running is a popular form of exercise, and many women wonder whether it's safe and beneficial when trying to conceive. The answer is, it depends on various factors. Running, like any exercise, can be beneficial in moderation. However, extreme or excessive running can lead to hypothalamic amenorrhea and interfere with fertility. It's crucial to find a balance that works for you.

If you enjoy running and want to maintain your routine while trying to get pregnant, consider the following tips:

1. Moderation: Avoid excessive mileage and intense training. Listen to your body and be mindful of your menstrual cycle.
2. Nutrition: Make sure you're consuming enough calories to support your activity level and maintain a healthy weight.
3. Rest: Allow your body to recover adequately between runs to prevent overtraining.
4. Cross-train: Incorporate other forms of exercise, such as yoga or strength training, into your routine to reduce the impact of high-impact running.

Can lifting weights affect your chances at pregnancy?

Lifting weights can impact pregnancy, but the key is moderation. While strength training can boost metabolism, regulate hormones, and help maintain a healthy weight, excessive or extreme weightlifting may lead to hypothalamic amenorrhea in women, potentially affecting fertility.

However, moderate strength training is generally beneficial for both men and women, enhancing overall health and reproductive well-being.

Exercise and male fertility

Exercise is not just for women; it also plays a crucial role in male fertility. Regular physical activity can improve sperm quality and count, reduce the risk of erectile dysfunction, and help maintain a healthy weight, all of which are essential for reproductive health.

Staying active can enhance testosterone levels and overall sexual function, making exercise a valuable asset for men looking to optimise their fertility and reproductive well-being. So, gentlemen, incorporating exercise into your routine can be a smart move for both your overall health and your chances of starting or expanding your family.

How does cycling affect male fertility?

On the flip side, cycling, particularly prolonged and intense cycling, can influence male fertility. Research suggests that the pressure exerted by bicycle seats and the friction associated with cycling can contribute to scrotal heat buildup, potentially affecting sperm quality and count.

Prolonged, intense cycling might increase the risk of temporary infertility. However, it's important to note that this effect is often reversible, and the benefits of cycling for cardiovascular health and fitness shouldn't be overlooked. To mitigate any potential negative effects, consider using a well-fitted, ergonomic saddle and take breaks during long rides.

Can too much exercise affect fertility?

While exercise is generally beneficial for fertility, too much of it can have the opposite effect.

In some cases, excessive exercise or intense training can potentially impact fertility, particularly in women. This is more likely to happen if your exercise routine is extreme and leads to a condition known as hypothalamic amenorrhea, which is the absence of menstrual cycles due to intense exercise and low body fat. It's essential to strike a balance between physical activity, nutrition, and rest.

How can I encourage my body to get pregnant?

In addition to maintaining a regular exercise routine, several lifestyle factors can contribute to a healthy fertility journey:

1. Diet: Eating a balanced and nutritious diet is essential for reproductive health. Ensure you're getting the necessary vitamins and minerals, particularly folic acid, which is crucial for early pregnancy.
2. Stress management: High levels of stress can negatively impact fertility. Engage in stress-reduction techniques such as meditation, deep breathing exercises, or mindfulness.
3. Limit alcohol and caffeine: Excessive alcohol and caffeine consumption can interfere with fertility. It's best to moderate your intake of these substances.
4. Regular check-ups: Visit your healthcare provider regularly to monitor your reproductive health and address any concerns.
5. Know your cycle: Understanding your menstrual cycle, including when you ovulate, can help optimise the timing of intercourse for conception.
6. Maintain a healthy weight: Strive to achieve and maintain a healthy weight to reduce the risk of fertility-related issues.

In the grand journey of fertility, exercise is your trusty sidekick, here to support you along the way. While it may not hold all the answers, it's a fundamental piece of the puzzle, working behind the scenes to boost your chances and keep you in tip-top shape.

Whether you're stretching it out in yoga class, going for a run, or pumping iron at the gym, remember that exercise is your companion on this adventure. So, lace up your sneakers, find activities you enjoy, and keep that positive attitude.

A healthy, active lifestyle is your best ally, and it's ready to help you embrace the exciting chapters that lie ahead on your path to parenthood.

ALSO READ: Fertility and weight: Will losing weight make a difference in getting pregnant?

This article was first published in theAsianparent.