Many couples planning to become pregnant are wondering if it’s safe to exercise while trying to conceive. We’ll explore the potential risks and benefits of exercising while trying to conceive, and how to best approach exercising in order to maximise the chances of achieving a successful pregnancy.
The good news is that exercise can be beneficial when trying to conceive. Regular physical activity has been associated with increased fertility, and it can help keep your body in optimal shape for conception. Exercise can also be a great way to reduce stress, which can be beneficial for both men and women trying to conceive.
The bad news is that exercise can also be harmful when trying to conceive. Excessive exercise can lead to a decrease in fertility, ovulation, and hormone levels, all of which can interfere with the ability to conceive. It’s also important to note that some physical activities can put additional strain on the body and can potentially lead to injury.
The best way to exercise while trying to conceive is to keep it moderate. Aim for moderate-intensity exercise such as walking, jogging, swimming, cycling, or other aerobic activities that can help boost fertility while also being gentle enough to not strain the body. Avoid activities that are too strenuous or high intensity, such as running, weight lifting, or HIIT.
When exercising, it’s important to stay hydrated and make sure that you’re fuelling your body properly. Eating a well-rounded and balanced diet is important for a successful pregnancy, and making sure that you’re getting adequate nutrients can help to maximise the chances of conception. Take note of the foods that you should avoid when trying to get pregnant. Cut down on fizzy drinks. Naturally, you should avoid alcohol and stop smoking, if you are a smoker.
Overall, exercise can be beneficial when trying to conceive, as long as it’s kept moderate and controlled. Make sure to follow any advice from your doctor, and pay attention to your body’s signals. By taking the proper precautions, you can maximise your chances of conceiving while also avoiding any potential risks associated with exercising while trying to conceive.
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Helpful Tips for Exercise While Trying to Conceive
When exercising as part of your efforts to conceive, there are some helpful tips to keep in mind:
- Keep your body temperature moderate – Avoid overheating during exercise as an elevated body temperature can impact sperm and egg viability. Opt for exercise like walking or swimming which keep your core body temp down.
- Stay hydrated – Dehydration impacts fertility for both men and women. Aim for at least 2 litres of fluids per day. Water is best but herbal teas or diluted fruit juices also count. Avoid sweetened drinks and caffeinated beverages which can detract from hydration.
- Fuel up on fertility-boosting foods – Make sure to eat a balanced, nutrient-rich diet focused on fertility-enhancing foods like leafy greens, healthy fats from the likes of avocado and olive oil, berries and citrus fruits. These provide antioxidants and important vitamins and minerals to support reproductive health.
- Listen to your body – If you feel overly fatigued, have cramps or other pains during or after exercise then take it as a sign to pull back a bit. You want to exercise at a level that feels invigorating rather than draining when trying to conceive.
- Incorporate fertility-friendly workouts – Try some workouts specifically focused on improving fertility such as yin yoga poses, Kegel exercises to strengthen pelvic muscles or acupuncture. These can enhance blood flow to reproductive organs.
The key is to make exercise part of your healthy lifestyle efforts to conceive rather than something that taxes your system. Check in regularly with your body, stick to moderate activity levels and work to counter any possible effects of exercise like dehydration or overheating. With some thoughtful precautions, continuing to exercise can absolutely be safe and beneficial on the road to pregnancy.
Photo by Josh Duke on Unsplash
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