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Exercise and Fertility – How Moderate Workout can Help?

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Exercise & Fertility

Do you think that exercise brings fertility problems? Or there are fewer chances of conception if you workout regularly. In the past, people often think that exercise causes fertility problems. But now, people and healthcare professionals know that exercise is crucial for fertility. Though exercise and fertility affect each woman differently, it increases the chances of getting pregnant.

Numerous ladies wonder about adding exercise to their routine to improve health and fertility. Women who are obese have fewer chances of fertility. Therefore, exercise is the best option to cope with infertility and obesity.

However, sometimes too much exercise can be detrimental to your health. How much exercise is too much? And how might too much exercise decrease your fertility?

Let us discuss more exercise and fertility!

Research on Exercise and Fertility

The research available on exercise and fertility has some inconsistencies. Some studies have found that too much exercise can impede fertility, while others have not found that association. Certain studies have also found that regular exercise can improve fertility, especially in women who are overweight or have obesity.

Generally, we cannot observe how exercise and fertility may help. Studies rely on self-reports from the patients that cannot point to the primary impact of exercise on fertility.

Also, Read – Loose Skin After Weight Loss: How to Get Rid of It?

Benefits of Exercise and Fertility

Exercise & Fertility

Everyone is familiar with the health benefits of exercise and workouts. For pregnant women, exercise may help eliminate or manage the causes of infertility. Additionally, it can help manage stress.

Here is how exercise impacts fertility:


Reduce Stress

Stress and anxiety have become common mental health concerns these days. Stress not only affects your social life and health but also reduces the chances of fertility. Though stress does not directly affect fertility, it pushes you towards unhealthy behavior. This unhealthy behavior contributes to infertility like unhealthy eating, drinking alcohol, and smoking.

Exercise helps women combat stress. It releases the endorphin brain chemical that eases the mood. Moreover, it helps you manage stress without medication.


Weight Loss

Obesity is the root cause of infertility, as numerous studies have indicated that obese women experience more reproductive problems. Moreover, if obese women become pregnant, there are higher risk of miscarriage and delivery problems.

Therefore, it is essential to shed some extra pounds with exercise. You can perform a regular cardio and strength training program to lower the risks of infertility. These exercises encourage a healthy weight loss along with a healthy diet plan.


Better Sleep

Numerous people around the globe experience sleep problems due to workload, anxiety, and stress. It does not directly affect the fertility of a woman, but it links to obesity. Therefore, exercise and fertility are correlated.

Research published in the American Journal of Epidemiology suggests that woman who sleeps less than five hours each night become obese.

If you work in the morning, a better night’s sleep is crucial for your overall health. You can walk or try strength training to pursue your exercise & fertility. Morning exercise set your cardiac rhythms so that you can sleep better at night.


Ready for Labor Pain

Pregnancy puts strain on your body. However, if you are strong & fit, you can tackle it easily. Exercises and fertility have become a hot debate topic as exercise make you strong and flexible for delivery.


Health Benefits for Baby

The benefits of exercise and fertility are not only limited to the mother but also a child.

Active women are more likely to have children who are energetic too. It may help you and your partner to think about becoming active as part of your preparation to be parents.

Think about what kind of activity you’d like to do when you become pregnant and when your baby arrives, and start doing it now. For example, it could be walking in the park or going swimming.

You do not have to join expensive gyms or follow a strict exercise plan. It is about focusing on ways to make activity part of everyday life. 

Also, Read – Exercising on an Empty Stomach – Is It Safe to Workout?

Exercise and Fertility – Intensity & Duration

Exercise & Fertility

Research related to exercise and fertility suggests that moderate exercise is beneficial to everyone and can improve fertility. However, high levels of exercise and workouts may impact your fertility negatively.

Here are some conclusions that will help you choose the intensity and duration of each exercise you perform during pregnancy:

Aerobic Exercises performed seven hours a week increase the risk of ovulation problems.
Moderate Exercises practiced less than five hours a week can improve fertility in all women.
Strenuous Exercises for four or fewer hours a week may reduce the in-vitro fertilization success rate.
Vigorous Exercise is beneficial for women who are obese. However, these exercises decrease the fertility of women with normal weight.

When trying to conceive, choose moderate exercises or replace the more intense workouts with gentler forms.

Heavy Exercises

You might be wondering about determining the types of activities that are strenuous. It may be helpful to consider the intensity in which you participate. For example, cycling is a moderate exercise, but if you bike very hard and fast, it will become a strenuous exercise.

Aerobic exercises are vigorous but after some modifications, you can make it easier. Weight training can also be moderate and strenuous depending on the amount of weight you lift.

Here is a list of some strenuous exercises that you can avoid to improve your fertility:

  • CrossFit
  • High-Intensity Interval Training
  • Powerlifting
  • Running
  • Racquetball

Moderate Exercises

When considering the relation between exercise and fertility, moderate exercises are best. Moderate exercises are sustainable, and you feel like breathing more deeply than normal. During moderate-intensity exercises, your heart rate remains normal. You can wear a heart rate monitor or fitness tracker to determine the moderate heart rate zone.

Here is a list of a few moderate exercises that can help you improve fertility:

  • Water aerobics
  • Walking
  • Swimming laps
  • Bicycling
  • Dancing fast
  • Racking leaves

Exercise and Fertility – Final Words

Fertility problems affect all aspects of your life. However, a combination of exercise & fertility helps you improve all areas of your life. If you are a fitness enthusiast, there is n need to skip exercise during pregnancy but moderate its intensity.

However, if you are sensitive about your exercise & fertility, talk to your healthcare professional. A doctor can provide more tailored advice.

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