Exercise is a cornerstone of a healthy lifestyle. But did you know it can also improve your fertility? Did you know that too much exercise may hamper your fertility?
Research on the effects of exercise on fertility isn’t substantial at this point but more studies are underway and fertility specialists are keeping an eye out for new developments. The direct link between exercise and fertility has to do with how the body senses stress and how that relates to a woman’s ovulation.
Not too much, not too little
A study in Obstetrics & Gynecology reported that women who exercised 30 minutes or more every day showed a reduced risk of ovulation disorders that caused infertility. That’s a moderate amount of exercise.
On the other hand, a study in Fertility & Sterility showed that normal weight women (BMI<25) who did more than five hours a week of vigorous exercise like running, swimming and aerobics were 42 percent less likely to get pregnant than women who didn’t exercise. What happens is that the menstrual cycle can get disrupted and affect ovulation. The strenuous exercise is interpreted by the pituitary gland to mean it’s not a good time to stress the body more with reproduction so it stops signaling the ovaries to produce and release an egg.
The indirect link between exercise and fertility may be more important. Exercise can reverse obesity, a known factor in decreasing a woman’s, and a man’s, fertility. Just being overweight also has a negative effect, and with obesity so prevalent in our society, it has become an impediment to pregnancy for many women and men.
Get advice, get going
If you and your partner have been struggling to conceive a child, making healthy lifestyle changes like following an exercise program can help. However, it cannot replace the medical treatments you could receive at a fertility clinic, such as artificial insemination or in vitro fertilization (IVF).
It’s always a good idea to talk to your doctor before beginning a new fitness routine, especially if you have an underlying medical condition or if you experience troubling symptoms. Some people may need to undergo an exercise stress test to make sure they can exercise safely, for example. Additionally, your doctor can provide you with some basic fitness tips to help you get started.
It’s helpful to include plenty of variety in your fitness routine. By changing up your routine frequently, you can prevent boredom and increase your likelihood of sticking to your program. Working out with someone else also helps many people stick to an exercise plan. Your partner may be a good choice for an exercise buddy.
Additionally, if you include pregnancy-friendly exercises in your program, you may be more likely to continue doing them after conceiving. Some examples of these workouts include swimming, walking, low-impact aerobics and yoga. Runners may want to switch to the bicycle, which is easier on a pregnant body.
Core training can help prepare your body for the strain of pregnancy. Your pregnant belly will alter your center of gravity and exert your back muscles. Consider working with a fitness trainer to develop a core fitness routine, which will strengthen your abdominal and back muscles.
Patients of Arizona Reproductive Medicine Specialists receive personalized attention and a comprehensive treatment program that considers their unique needs. Our team of fertility specialists will be there with you every step of the way, offering guidance and support in your journey to become a parent. Residents of Arizona and throughout the U.S. can get in touch with our fertility clinic in Phoenix by calling (602) 351-5327 or by making an appointment online.