There is much debate about how much or little exercise is needed to boost fertility levels. However, most experts agree that moderate is best. It seems based on research that fertility and exercise go hand in hand for a variety of different reasons. The confusion sets in though when you ask yourself how much exercise do I need to improve my fertility? What exercises are good? Are there any that I should avoid? How often? When is the best time? Well patience friends, all these questions will be answered for you in this blog.
Why Is It Important?
Exercise has been proven to lessen the likelihood of high blood pressure and glucose metabolism problems that are known to interfere with fertility. It can also help women to loose excess weight, therefore improving her fertility. Exercise can also assist women in managing certain conditions such as endometriosis which can decrease the chance of pregnancy and cause persistent pelvic floor pain.
Exercise has long been known for its ability to reduce stress, and that is one way in which exercise can benefit fertility. Studies show that stress levels can adversely affect fertility because it increases with productions of cortisol and other stress hormones which reduce the production of sex hormones.
How Much Exercise Should I Be Doing?
One of the many benefits of exercise in weight control, however, there is also the question of whether a woman can overexercise to the point of excessive weight loss which can eventually compromise her fertility. It has been found that exercise done in moderation is of the greatest benefit. If you exercise too much, you run the risk of losing too much body fat which is an essential component of a woman’s monthly cycle. Not having the required amount of body fat can cease ovulation all together, and that of course puts a dampener on things when you are trying to fall pregnant. Remember when you do exercise, diet also plays a crucial role in maintaining a healthy weight, as eating too little when exercising can result in too much weight loss.
Basically, the general consensus is doing 30 minutes of exercise 3-4 days a weeks on a regular basis can go a long way toward improving your fertility. A Danish study on over 3000 women suggests that healthy weighted women should choose moderate over intense exercise. They also found that in obese or overweight women intense exercise did not hinder the ability to conceive among this particularly demographic. This shows that a healthy weight is important in falling pregnant.
There is no particular type of exercise that acts as a “cure” to fertility issues. However, the Chinese believe that Qi Gong can increase the chances of a couple falling pregnant. Yoga is also another well-known form of exercise for both men and women that can improve fertility. Yoga is especially known for its stress-reducing benefits.
Also consult with a health care professional before starting any new exercise regime.
Healthy women should exercise moderately for approximately 30 minutes on most, if not all days. As a guide, if you can speak normally while exercising, your heart rate is at an acceptable level.
Walking and swimming are excellent choices for exercise that can be continued throughout pregnancy.
Skip activities in which you might fall or get a serious blow to the belly as a precaution for when you do fall pregnant.