Does Exercise Help or Harm Fertility?
When it comes to preparing for pregnancy, we often hear about the importance of a balanced diet, managing stress, and taking the right supplements.
But what about exercise?
Could your workout routine be helping, or hindering, your fertility? Do you actually have to “take it easy” or is maintaining your routine for your mental and physical wellbeing the right path?
Let’s dive into what the research says about the impact of exercise on conception, based on the latest science and how you can optimise your movement for reproductive health.
Why Exercise Matters for Fertility
It is well documented that moderate to vigorous physical activity during pregnancy is associated with improved maternal and foetal health outcomes.
Of course, exercise has renowned benefits for mental health, particularly in reducing anxiety and depressive symptoms, both of which can be heightened during the fertility journey.
However, when assessing the impact of exercise on the chances of conception, the evidence is a little more complex.
There are no universal guidelines for exercise and fertility, as recommendations often depend on a person’s baseline fitness level, health status, and fertility-related diagnosis.
This can make it challenging to develop clear, evidence-based advice for those trying to conceive.
The Research on Exercise and Fertility Health
A recent review of studies on exercise and fertility looked at three key groups of women:
- Healthy women trying to conceive (presumed fertile)
- Those with polycystic ovary syndrome (PCOS)
- Those undergoing assisted reproductive technologies (ART), such as IVF
Some key findings included:
- Vigorous exercise may negatively impact ovulation. Studies suggest that intense workouts, particularly endurance training, could disrupt menstrual cycles and delay conception in some individuals.
- A large prospective study found a dose-dependent relationship between hours of vigorous exercise and time to pregnancy. In other words, the more hours spent doing high-intensity workouts, the longer it took to conceive.
- A randomised controlled trial (RCT) suggested that increasing calorie intake could counteract the negative effects of intense exercise on fertility in healthy-weight women. This means that women who wish to continue a rigorous exercise regimen while trying to conceive should ensure they are consuming enough calories to meet their energy demands.
Fuelling Your Body for Exercise and Fertility
Properly fuelling your body for exercise is essential, as over-exercising with inadequate energy intake can place additional physiological stress on the body, something that is not ideal for fertility outcomes. The amount of fuel you require will vary depending on your individual needs, exercise intensity, and duration.
Pre-Workout Nutrition: If exercising for an extended period (> 45 minutes) or at high intensity, most women will benefit from a pre-workout snack or meal to provide sustained energy.
Post-Workout Recovery: After exercise, it’s crucial to refuel with a combination of protein, carbohydrates, and healthy fats to support recovery and keep your body in an optimal state for fertility. Staying hydrated is also key for overall well-being and reproductive health.
For more guidance on what foods to eat to support fertility, check out our blog on The Mediterranean Diet.
Striking the Right Balance: How Much Exercise Is Too Much?
If you’re trying to conceive, the goal is to find a balance that supports your overall health without interfering with ovulation. Here are some general recommendations:
Moderate exercise (e.g., walking, yoga, cycling, strength training) is beneficial. Aim for 150 minutes per week of moderate-intensity exercise to support circulation, hormone balance, and stress reduction.
If you love high-intensity workouts, consider eating more. On workout days, try adding in extra snacks or meals to ensure you’re supporting ovulation and hormonal health. Not sure if you’re eating enough to fuel your workouts and for fertility?
At The Dietologist, our team of expert fertility dietitians have teamed up with an Accredited Exercise Physiologist, Courtenay Polock at Her Exercise Physiology who specialises in reproductive health and fertility exercise plans inside our 1-on-1 Coaching Programs bringing you the ultimate multi-disciplinary care experience on your trying to conceive path.
Listen to your body. If you’re experiencing irregular periods, fatigue, injuries, or signs of overtraining, it may be worth scaling back. This can be an indication that we are overdoing it and this is sometimes referred to as Hypothalamic Amenorrhea. Read more about hypothalamic amenorrhea and exercise here.
How a Dietitian Can Optimise Your Nutrition & Fitness for Conception
Navigating the relationship between exercise and fertility can be complex, but you don’t have to do it alone. We have devised to perfect team for you to nail your preconception and fertility nutrition and feel confident about your weekly exercise routine to support you when trying to conceive and navigating fertility treatments inside our 1-on-1 Fertility Nutrition Coaching Program. Access to 1-on-1 appointments on Zoom with our expert team of fertility dietitians here at The Dietologist and access to the incredible Accredited Exercise Physiologist, Courtenay Polock from Her Exercise Physiology to design to perfect plan for both diet and exercise for your unique needs, no more second guessing your meals and work outs.
Exercise plays a key role in overall health and fertility, but finding the right balance is crucial. If you’re struggling to figure out the best approach for your body and fertility goals, don’t hesitate to seek professional guidance.
Want support in balancing exercise and nutrition for optimal fertility? Book in with one of our expert fertility dietitians for personalised guidance on fuelling your workouts, optimising your reproductive health, and achieving your fertility goals with confidence!