Exercise &

Empower Your

Fertility

Why Exercise

Let Us Count the Why's

1. Hormone Regulation

Regular physical activity can help regulate hormones, including insulin and sex hormones like estrogen and progesterone. Hormonal balance is essential for menstrual cycle regularity and ovulation, both of which are crucial for fertility.

2. Weight Management

Exercise can help women maintain a healthy body weight. Obesity and being underweight can both negatively impact fertility. Excess body fat can lead to hormonal imbalances, insulin resistance, and irregular menstrual cycles, while being underweight can disrupt the normal functioning of the reproductive system.

3. Stress Reduction

Exercise is an effective way to reduce stress and anxiety, which can have a negative impact on fertility. High levels of stress can disrupt the menstrual cycle and interfere with ovulation. It just doesn't work to tell yourself to not be stressed so exercise is a much better and kinder alternative for stress relief!

4. Improved Circulation

Physical activity promotes better blood circulation throughout the body, including the pelvic region. Good blood flow to the reproductive organs can enhance their function and support a healthy menstrual cycle.

5. Enhanced Insulin Sensitivity

Regular exercise can improve insulin sensitivity, which is important for women with conditions like polycystic ovary syndrome (PCOS). PCOS is associated with insulin resistance and hormonal imbalances, both of which can affect fertility. Exercise can help manage these aspects of PCOS.

6. Enhanced Egg Quality

Some research suggests that exercise may help improve the quality of a woman's eggs by reducing oxidative stress and inflammation, which can affect egg health.

7. Improved Mood & Mental Health

First of all, who doesn't want to feel calmer and happier? Maintaining a positive mood and mental health is important for fertility. Exercise releases endorphins, which can boost mood and reduce symptoms of depression and anxiety.

8. Regular Menstrual Cycle

Exercise can help promote regular menstrual cycles by reducing the likelihood of conditions like amenorrhea (absence of menstruation) or oligomenorrhea (infrequent menstruation).

But it's important to not overdo it!

While exercise is beneficial for female fertility, excessive or intense exercise can have the opposite effect and negatively impact fertility. This is often seen in female athletes who engage in extreme training routines, leading to irregular menstrual cycles or even amenorrhea. Striking a balance between regular physical activity and avoiding excessive exercise is crucial for optimizing fertility.

Activities You Might Try

Let me state again that it's important to strike a balance between exercise and not overdoing it, as excessive or intense exercise can have a negative impact on fertility. Additionally, it's essential to combine exercise with a balanced diet and other lifestyle factors to optimize fertility.

• brisk walking

• jogging

• swimming

• cycling

• dancing

• elliptical machine

Aerobic or Cardiovascular

• hand weights

• resistance bands

• build muscle mass

• improve metabolic health

Strength-Training

• reduce stress and

build stress resilience

• increase flexibility

Yoga

• improve core strength

• support posture

• support pelvic region

Pilates

How much should I exercise?

he amount of exercise recommended can vary from person to person based on individual health, fitness level, and specific fertility goals. However, the general guidelines for exercise are as follows.

Moderate Intensity Exercise

Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. This could be broken down into 30 minutes on most days of the week. Moderate-intensity exercise should make you break a sweat but still allow you to carry on a conversation.

Strength Training

Include strength training exercises for major muscle groups at least two days a week. This can help improve overall fitness and metabolism.

Flexibility & Balance

Incorporate stretching and balance exercises into your routine, such as yoga or Pilates, to improve flexibility and reduce stress.

The most important exercise guideline is this: Pay attention to your body's signals. If you experience pain, exhaustion, or irregular menstrual cycles, it may be an indication that you are overexerting yourself.

Not Sure How to Get Started?

No Problem.

Start by setting a goal for yourself using the SMART acronym:
• Specific - What specific activity would you like to add/change?
• Measurable - How much activity, how many sessions?
• Attainable - Do you have what it takes to follow through?
• Realistic - What can you actually do? (know your limits, start small, build)
• Time-Connected - How frequent or how long will you do the activity?

Remember that it’s easier to achieve positive goals by adding something in rather than stating what you won't do. An example of a positive activity goal using SMART is, “I will walk with a friend or family member Full Widthfor at least 20 minutes after dinner, every weekday for the next two months.”