Exercise When Trying to Conceive: Fitness and Fertility

When you're trying to conceive, you start questioning everything—including your exercise routine. Does working out help or hurt fertility? Should you exercise during IVF? What's the right balance?

The research offers good news: moderate exercise supports fertility for most people. But like many things in reproductive health, the details matter.

How Exercise Affects Fertility

The Benefits

Regular moderate exercise helps fertility by:

• Maintaining healthy weight: Both overweight and underweight can affect fertility
• Regulating hormones: Exercise helps balance hormones involved in reproduction
• Reducing stress: Stress can interfere with conception
• Improving insulin sensitivity: Important for conditions like PCOS
• Supporting overall health: Healthier bodies often conceive more easily

The Potential Concerns

Too much exercise may:

• Disrupt menstrual cycles: Extreme exercise can cause missed periods
• Affect ovulation: Very intense training may suppress ovulation
• Create energy deficiency: Not eating enough to fuel exercise affects fertility
• Increase stress on the body: Extreme training is a physical stressor

The key word is "extreme." For most people, regular moderate exercise is beneficial.

What Research Shows

For Women

Studies suggest:

• Moderate exercise is associated with better fertility outcomes
• Extreme endurance training may reduce fertility
• Being active is better than being sedentary
• 30-60 minutes of moderate activity most days appears beneficial

For Men

Exercise also affects male fertility:

• Moderate exercise improves sperm quality
• Extreme exercise or overheating can temporarily reduce sperm quality
• Regular activity supports healthy testosterone levels
• Cycling may warrant some caution (heat and pressure on testes)

The Right Amount of Exercise

Moderate Exercise (Recommended)

What moderate looks like:

• 30-60 minutes most days
• Can hold a conversation during activity
• Feels challenging but not exhausting
• Activities like brisk walking, swimming, cycling, strength training

Signs You May Be Overdoing It

Watch for:

• Irregular or missed periods
• Extreme fatigue
• Difficulty recovering from workouts
• Weight loss you weren't trying for
• Low body fat percentage
• Constant soreness

Finding Your Balance

If you're currently:

Sedentary: Start moving! Begin with walking and build from there.

Moderately active: Continue what you're doing—this is the sweet spot.

Very active/athlete: You may need to dial back intensity while TTC.

Exercise by Fertility Situation

General TTC (Trying to Conceive)

If you're trying naturally without known fertility issues:

Do:

• Continue moderate exercise routine
• Include a mix of cardio and strength
• Maintain a healthy weight
• Listen to your body

Consider:

• Reducing extremely intense workouts
• Ensuring adequate nutrition
• Getting enough sleep for recovery

PCOS (Polycystic Ovary Syndrome)

Exercise is particularly helpful:

• Improves insulin sensitivity
• Helps with weight management
• May help regulate cycles
• Supports ovulation

Recommended:

• 150+ minutes moderate cardio weekly
• Strength training 2-3 times per week
• Consistent, regular exercise

Unexplained Infertility

If tests are normal but you're not conceiving:

• Continue moderate exercise
• Reduce extreme intensity if applicable
• Focus on stress management
• Consider adding gentle activities like yoga

Fertility Treatments (IUI)

For intrauterine insemination:

Before treatment:

• Continue normal moderate exercise
• Stay active to manage stress

During treatment cycle:

• Usually can continue most activities
• Avoid very intense exercise around insemination
• Follow your clinic's specific guidelines

IVF (In Vitro Fertilization)

IVF requires more careful exercise planning:

Before starting cycle:

• Stay fit—it supports treatment outcomes
• No need to drastically change routine

During stimulation (while taking medications):

• Light activity only
• Walking is ideal
• No jumping, running, or intense workouts
• Ovaries become enlarged and at risk for twisting

After egg retrieval:

• Rest day of procedure
• Light walking for a few days
• No intense exercise until cleared
• Follow clinic instructions carefully

After embryo transfer:

• Light activity is fine
• No intense exercise during two-week wait
• Walking, gentle stretching okay
• Avoid anything that feels strenuous
• Follow your clinic's specific advice

Exercises Good for Fertility

Walking

Perfect fertility-friendly exercise:

• Moderate intensity
• No special equipment
• Stress-reducing, especially outdoors
• Safe throughout cycle

Swimming

Excellent option:

• Full body, low impact
• Cooling (no overheating)
• Stress-relieving
• Safe during most of TTC

Yoga

Fertility yoga is popular for reasons:

• Stress reduction
• May improve blood flow to reproductive organs
• Mind-body connection
• Can continue through treatments (modified)

Best types: Hatha, restorative, fertility-specific classes

Strength Training

Supportive for fertility:

• Builds muscle (improves insulin sensitivity)
• Helps with weight management
• Moderate intensity is fine
• Reduce very heavy lifting while actively TTC

Cycling

Generally fine with considerations:

• Good cardio
• For men: ensure proper bike fit, padded shorts, breaks to avoid overheating
• Avoid very long rides

What to Avoid or Modify

Extreme Endurance Training

Marathon training, ultra events, very high volume:

• May affect menstrual cycle
• Can suppress ovulation
• Creates significant physical stress
• Consider scaling back while TTC

Very High Intensity Training

CrossFit at competition level, intense HIIT daily:

• High physical stress
• May need to moderate
• Occasional HIIT is fine; daily intense sessions may be too much

Hot Yoga/Hot Environments

For both partners:

• Heat may temporarily affect sperm
• Core body temperature elevation
• Regular yoga is fine; skip the heat

Extreme Dieting + Exercise

Underfueling affects fertility:

• Ensure adequate calories
• Don't combine intense exercise with severe calorie restriction
• Your body needs energy to reproduce

For Male Partners

Men's exercise matters too:

Beneficial:

• Regular moderate exercise
• Strength training
• Cardiovascular fitness
• Maintaining healthy weight

Potentially problematic:

• Excessive cycling (heat, pressure)
• Very tight athletic wear
• Hot tubs/saunas after exercise
• Extreme overtraining
• Anabolic steroids (seriously harmful to fertility)

Tips:

• Take breaks during long bike rides
• Wear loose athletic clothing when possible
• Avoid heat to testicles after exercise
• Keep exercise moderate

The Two-Week Wait

After ovulation or embryo transfer:

Most clinics recommend:

• Light activity is fine
• Walking, gentle stretching
• Avoid intense exercise
• No heavy lifting
• Stay off your feet less than usual—normal activity is okay

You don't need to:

• Stay in bed
• Avoid all movement
• Stop living your life

Just keep it moderate and listen to your body.

Stress, Exercise, and Fertility

Stress affects fertility, and exercise affects stress:

Exercise reduces stress by:

• Burning stress hormones
• Releasing endorphins
• Providing distraction
• Improving sleep

But too much exercise can:

• Add physical stress
• Become another source of pressure
• Create anxiety about "doing it right"

Balance:

• Exercise for stress relief
• Don't make it another TTC obsession
• Choose activities you enjoy
• Rest when you need to

Working With Your Healthcare Team

Tell Your Doctor

About your exercise habits:

• Current routine
• Intensity level
• Any concerns

Ask About

• Any specific restrictions for your situation
• Exercise during fertility treatments
• Activity modifications you should make

Follow Clinic Guidelines

During treatments:

• Each clinic has specific recommendations
• These are based on your protocol
• When in doubt, ask

The Bottom Line

Exercise while trying to conceive:

For most people:

• Moderate exercise supports fertility
• Continue regular activity
• Don't become sedentary out of fear
• 30-60 minutes most days is a good target

Modify if:

• You're doing very extreme training
• Your periods are irregular
• You're underfueling
• You're undergoing fertility treatments

During IVF stimulation:

• Light activity only
• Walking is ideal
• Ovarian safety is priority

Your body needs to be healthy to conceive and sustain a pregnancy. Moderate exercise is part of that health—not something to fear during your fertility journey.

Keep moving. Keep it moderate. And be gentle with yourself through this process.