Fertility fitness – how, when & why exercise can support conception

Expert fitness instructor and co-founder of myMindBodyBaby, Lyndsey Clabby, explains why and how exercise can help support and boost fertility.

Sharing practical fertility support and guidance, Lyndsey explores how to keep moving and get our bodies into the best shape possible for natural and assisted conception, as well as pregnancy.

Can exercise support fertility?

Good news for those trying to conceive – and for anyone who loves a good sweat session. Research published in Fertility and Sterility has shown that moderate exercise may help increase your chances of getting pregnant. And if you’re not a big fan of exercise, there are plenty of ways to gently incorporate more movement into your life.

If you’re in the ‘hate all exercise’ camp, remember that exercise doesn’t have to mean going to the gym. It also doesn’t need to be a big ordeal every day.

There are lots of ways to fit 30 minutes of moderate exercise into your day. A 15-minute walk at lunchtime? You’re already halfway there. For more quick win inspo, check out this super-easy, do-anywhere, free workout.

What do we mean by ‘moderate exercise’?

Moderate exercise is often described as the ‘talk but not sing’ level of intensity. In other words, you’re working hard enough that singing would be a challenge, but you can still hold a conversation in short sentences with your workout partner.

If you’re trying to conceive, there’s no need to feel as though you have to become a fitness fanatic overnight. The key is finding a level of activity that feels manageable and sustainable for you.

Almost every day? That’s not always possible

If you’re not currently exercising, the idea of working out five or six days a week might feel completely unrealistic. But remember, movement doesn’t have to mean a trip to the gym or a full workout. There are plenty of simple ways to build more activity into your week.

Walking is one of the easiest places to start. It’s free, you can do it almost anywhere and all you need is a comfortable pair of shoes. Have a dog? Even better! Add a few extra streets to your daily walk. Or, instead of sitting down for coffee with a friend, why not suggest a walking date?

Looking for a way to spend some quality time with your partner? A brisk walk together could be a great option. There’s also evidence that maintaining a healthy weight can support male reproductive health, so encouraging your partner to join you could be a win-win for both of you. This study, published in Reproduction, looked at the relationship between body weight and sperm quality.

And now for the suggestion that might make some of you wince: getting up a little earlier!

If mornings work for you, try setting your alarm 20-30 minutes earlier, laying out your workout clothes the night before and doing a simple workout at home. Once it becomes part of your routine, you may find that you feel more energised – ready to take on the rest of the day.

For those lucky enough to have gym facilities at work, try scheduling a workout or two into your week in the same way you would a meeting. Blocking out the time in your diary can make it much easier to prioritise – and a little movement during the working day may give you an energy boost when you need it most.

Still need convincing?

There’s good reason to make regular, moderate movement part of a healthy lifestyle when you’re trying to conceive. Research suggests that moderate physical activity may support reproductive health, while very high levels of strenuous exercise can sometimes have the opposite effect, particularly when they’re accompanied by inadequate energy intake or significant weight loss.

The takeaway? You don’t need to train like an athlete to support your fertility. Aim for regular movement that feels good for your body, fits into your life and is something you can realistically stick with.

How can exercise and fitness support your fertility?

Exercise can help support your fertility in a range of ways.

1. Fat and ovulation

While some research considers Body Mass Index (BMI), this measurement doesn’t take into account body composition (did you know fat weighs less than muscle?).  Body composition is a better measure.  Body fat levels that are too low (under 12%) or too high (over 30-35%) have been linked to impaired ovulation. One way to manage body fat – moderate exercise! Moderation being the key – extreme exercise can actually lower progesterone which can have a negative effect on time to conceive.

If your body fat levels are too low you could try upping your calorie intake and cutting back on high intensity exercise. On the other hand, if your body fat levels are 30% or higher, try evaluating where you can cut out some empty calories and slowly build up your exercise frequency and duration.

2. Manage stress

A certain level of stress is hard to avoid. Everyone has some stress, but high levels of continuous stress have been linked to lower fertility rates.  We know this can be frustrating if you are struggling to conceive.  You are stressed about trying to get pregnant while at the same time being told to reduce your stress.  Mindfulness techniques like positive visualizations, positive mantra and meditation are great options for reducing stress.  And of course, while we are on the topic of fitness and fertility – exercise is a great stress reliever as well.  Here is an easy fertility friendly, stress-relieving yoga flow you can try.

3. Benefit metabolism and circulation

Exercise has been shown to benefit egg health and promote healthy, oxygenated blood flow to the uterus.  It also helps support a healthy metabolism.

4. Reduce inflammation

You’ve probably read a lot about inflammation lately.  It’s a hot topic in the health and fertility world.  In fact, some inflammation is necessary for normal cellular function when it comes to fertility. When new cells are made (which happens every single day in your body), there is some inflammation.  Currently on your period?  Inflammation.

However, excessive inflammation is not good.  In fact, there are a number of fertility issues associated with chronic inflammation (PCOS, endometriosis and fibroids to name a few).

What is the link to exercise? ScienceDirect reports researchers have found that even 20 minutes of exercise can have an anti-inflammatory effect in the body.

There are so many benefits in pregnancy, too

If you need a little more proof to convince you to throw on your running shoes, Diabetes Canada reports between 3-20% of women develop gestational diabetes (GD).

Once you become pregnant, you will have to take a gestational diabetes test at around 25 weeks into your pregnancy.

Guess what can help reduce the risk of GD?  You guessed it – exercise! Research has shown the risk of GD can be reduced with exercise and maintain fitness levels.

Try this easy 20-minute fertility fitness workout

If you’re ready, start adding a little more movement into your life. We have a simple 20 minute workout you can do anywhere:

• 3 Minute Warm Up – This is to get your blood pumping and you can choose whatever you like – dance around, squat it out, mix up some jumping jacks, running on the spot.

• Repeat this circuit twice –

  • Lunge with Overhead Reach (10 each side)

  • 10 Jumping Jacks (or step jacks) with 10 plié squats – 15s rest, then repeat

  • 5 Push Ups (toes or on knees) with 5 Plank to T – 15s rest, then repeat

  • Sumo Squat with Front Kicks (10 total) – 15s rest, then repeat

  • Fast Feet for 30s

  • Air Skipping 30s

• Right Side Plank with Hip Dips 30s – repeat on left

• Bicycle Crunches 30s

• Cool Down – 1 minute of your fave cool down moves – try step touch, side taps and reach, walking, grooving

• Stretch – 2 minutes (need some stretches? Check these out!)