Medically Reviewed By Experts Panel
Exercise enhances fertility in both women and men by supporting overall health. For women, regular physical activity helps balance hormones, maintain a healthy weight, and improve blood flow to the reproductive organs. For men, exercise boosts testosterone levels, improves sperm quality, and increases libido. Moderate activities like walking, yoga, or swimming promote circulation, regulate hormones, and reduce stress, and support healthy weight— crucial factors for increasing conception chances. According to WHO, obesity can negatively affect reproductive health, raising infertility risks for both men and women. However, excessive exercise may disrupt ovulation. During pregnancy, staying active fosters better health, smoother delivery, and faster postpartum recovery.
How important is exercise to get pregnant?
Regular exercise is a vital component of a healthy lifestyle, promoting physical and mental well-being, and enhancing your chances of conceiving. The American College of Obstetrics and Gynecology (ACOG) recommends that women planning to get pregnant get at least 150 minutes of moderate physical activity per week.
- Improves fertility: Regular moderate exercise can increase the odds of conceiving. For example, two hours of moderate activity can increase the odds of pregnancy by 15%.
- Helps with weight loss: Exercise can help you lose excess weight that may inhibit fertility
- Balances hormones: Exercise reduces stress, improves insulin function, and maintains healthy weight, promoting balanced hormonal levels.
- Reduces stress: Exercise can help reduce stress, which can positively impact fertility.
- Regulates menstrual cycles: Exercise regulates menstrual cycles, balances hormones, and enhances fertility.
- Boosts mood: Regular exercise can help boost mood and overall wellness.
Doctor’s Voice
How does regular exercise impact male fertility and improve sperm quality?
Exercise benefits not only female fertility but also plays a vital role in male fertility. Studies show a strong correlation between physical activity and improved sperm quality.
- Improves sperm count – Exercise boosts sperm count, enhancing fertility and reproductive health naturally.
- Improves sperm fertility – Healthy diet, exercise, hydration, reduced stress, antioxidants, zinc, vitamin D.
- Lowers levels of sperm DNA damage – Exercise improves sperm health, reduces oxidative stress, and DNA damage.
- Regulate testosterone levels – Exercise reduces stress and improves circulation.
- Reduces oxidative stress – reduces inflammation, enhances circulation, balances metabolism, strengthens cells.
- Maintains weight – Reduces obesity-related problems, such as erectile dysfunction in men. It also helps with hormonal imbalances.
What exercise is best for fertility improvement and conceiving?
Moderate exercise can help improve fertility, but it’s important to consider the type, intensity, and duration of your workouts.
- Moderate exercises – like yoga, brisk walking, and cycling are ideal for fertility.
- Yoga – Poses like Baddha Konasana (Butterfly Pose) and Paschimottanasana (Seated Forward Bend) improve blood flow to reproductive organs and reduce stress.
- Brisk walking: Improves blood flow, reduces stress, maintains a healthy weight, and supports hormonal balance for conception.
- Cycling – boosts overall fitness.
- Kegel exercise: Also known as pelvic floor exercise, strengthen pelvic muscles, improve blood flow to reproductive organs.
Avoid overexertion, as it can affect ovulation. Consistent, moderate exercise helps regulate hormones and improves chances of conception naturally.
Doctor’s Voice
Can I do the Surya Namaskar when trying to get pregnant?
Yes, Surya Namaskar (Sun Salutation), a sequence of 12 yoga poses, can be beneficial for fertility. It improves circulation, reduces stress, and enhances hormonal balance. This sequence stretches and strengthens the body, promotes flexibility, boosts circulation, and helps reduce stress, making it beneficial for overall health and fertility. Practice it gently, avoiding excessive strain, to support overall reproductive health.
Which exercises should I avoid when trying to conceive?
When trying to conceive, avoid high-intensity exercises like heavy weightlifting, intense cardio, or activities that cause excessive strain or overheating. Strenuous workouts can disrupt hormonal balance, affect ovulation, and negatively impact reproductive health. Instead, focus on moderate, stress-reducing exercises.
My Experience
Kalyani Sarma, psychologist, Chennai
I am a strong proponent of pre-pregnancy fitness. The core focus is fitness, but I also emphasize the importance of nutrition. Having been active, I found it incredibly beneficial during my pregnancy journey. I had a healthy pregnancy, gained a proper amount of weight, and avoided stretch marks. Additionally, I had a natural birth. I believe it’s crucial to begin an exercise routine before conceiving, as staying fit during pregnancy can sometimes be challenging.
So are u ReadyToBeMom?… remember excecise is important, an effective way to prepare the body for pregnancy, Exercise enhances fertility in both women and men by supporting overall health
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