How Exercise Benefits Fertility and Pregnancy

Regular exercise can be a great aid in improving fertility for people trying to get pregnant. On the whole, the American College of Obstetricians and Gynecologists generally recommends physical activity during pregnancy. It’s suggested that pregnant women get at least 150 minutes of moderate-intensity aerobic exercise both before their baby arrives and in the postpartum stages.

Working out while pregnant has been studied for the following benefits:

• Encouraged hormonal regularity – Pregnant or not, physical activity is known to help steady hormone levels, including those associated with reproductive health. For instance, working out can help promote insulin sensitivity, a key factor in weight management. It can also stabilize fertility cycles in people with PCOS (polycystic ovary syndrome). Even for very healthy individuals, getting regular movement can help support reproductive cycle regularity, which may improve the chances of conception in those trying to conceive.
• Optimized circulation – Exercise naturally contributes to circulatory health. This can be tremendously supportive during pregnancy, when your blood volume compounds to support your growing baby. Aerobic exercise also promotes blood flow throughout the body, meaning your baby’s first home—your uterus—will be well-nourished, creating a hospitable environment for their development.
• Stress relief – While research hasn’t crystallized the relationship between stress and infertility, it’s thought that elevated stress levels can have a suppressive effect on your ability to conceive. Elevated cortisol levels can interfere with the delicate dance of hormones responsible for initiating a pregnancy, like LH (luteinizing hormone) and FSH (follicle-stimulating hormone).

Even gentle forms of movement like prenatal yoga and walking may help control cortisol production, mitigate unnecessary stress, and improve mood. Working out may also help calm mood swings during pregnancy, and it’s been shown to support emotional balance post-pregnancy.

• Reduced pregnancy side effects – Regular exercise helps many expecting parents find relief from common pregnancy symptoms like:

• Lower back pain
• Constipation
• Uneven or unnecessary weight gain

Working out while pregnant can also help reduce your risk of developing complications

like gestational diabetes and preeclampsia. Exercise is also associated with better

outcomes during the birthing process, contributing to higher incidences of vaginal birth

and fewer cesarean deliveries.

Learn more about the connection between exercise and fertility and the best workouts to help you get pregnant.

When can exercise negatively impact fertility and pregnancy?

Although OBGYNs generally endorse exercise during pregnancy, there are occasions and circumstances where they advise against it. Some research indicates that inappropriate activity levels can increase risks, so moderation is key.

For instance, the ACOG approves intense exercise for women who were highly active pre-pregnancy. However, pregnancy is not considered the right time to introduce a new training regimen if you are new to intense physical activity. In other words, if you were planning on training for a marathon, it’s best to postpone those fitness goals until your baby is born and your body has recovered.

OBGYNs also encourage you to exercise caution if:

• You’re pregnant at an advanced age (typically, over 35 years old)
• You have a medical condition or a high-risk pregnancy
• You routinely engage in high-impact exercise or contact sports
• Your routine includes extreme environments, like heated pilates studios

If you identify with any of these criteria, it’s important to consult with your healthcare provider about restructuring your current exercise routine. Women can still incorporate moderate and healthy activity while ensuring the safety of themselves and their unborn baby. Plus, you can always return to your regular exercise after your baby is born!

Staying Active Safely During Pregnancy: 7 Tips

Even if you don’t fall into a high-risk category, it’s still important to get acquainted with the general guidelines for working out while pregnant. These suggestions can help you build a safe prenatal routine—not to mention a stronger relationship to your baby and your body. Having a balanced approach to physical activity can promote both maternal and baby health.

#1 Talk It Out with Your Healthcare Provider

One of the best ways to ensure a safe workout routine during pregnancy is to take the ACOG’s recommendation of getting a personalized exercise program from your healthcare provider. Your doctor can help you connect the dots between your medical history, your pregnancy stats, and your daily habits to arrive at a prenatal workout routine that’s tailored to you.

Tip: Before your next prenatal appointment, mentally review your usual daily movement routines, as well as any plans you have for the next year or so. For instance, if you were planning on going scuba diving with your partner over the summer, those are details you’ll want to share with your OBGYN.

#2 Focus On OBGYN-Approved Workouts

If you’re dedicated to making your workouts pregnancy-friendly, it can be helpful to know the medical community’s list of approved forms of exercise for pregnant people. These include:

• Aerobics
• Dance classes
• Resistance training (e.g. weight lifting)
• Stationary cycling
• Stretching
• Walking
• Water aerobics

These workouts may be a departure from your usual routine. However, you might discover that a review of your current activity can help you identify good modifications for safer workout and lead to new fitness goals and passions in the long term!

#3 Avoid Heated Workout Environments

While most workouts are considered safe for healthy pregnancies, expecting parents are uniformly cautioned against exercising in hot, humid environments. This is because you’re more prone to overheating during pregnancy, which could be dangerous for you and your baby.

Ideally, you’ll stick to cooler and well-ventilated workout environments—hot yoga and saunas are best saved for after your little one arrives.

#3 Read Your Body’s Cues

Familiarize yourself with signs that could indicate you’re physically overexerting your body. Some symptoms you may experience if you’re overdoing your workouts during pregnancy include:

• Feeling fatigued even after you’ve rested
• Feeling dizzy or faint during exercise
• Being short of breath before starting your routine
• Frequent headaches
• Muscle weakness
• Chest pain
• Pain in your calves
• Uterine contractions
• Bleeding or fluid leaking from the vagina

If any of these symptoms arise, it’s important to stop what you’re doing and seek medical attention.

#4 Prioritize Your Hydration Levels

We know, we know—having to pee every 20 minutes gets old quickly. However, if you’re maintaining your workout routine during pregnancy, it’s important to replenish your fluids and stay hydrated.

In pregnant women, sub-optimal hydration levels can result in overheating and even uterine cramping, which can affect both maternal and baby health. Hydrating before, during, and after workouts can prevent loss of fluids, especially if you’re working out during warm seasons.

#5 Aim for Low-Impact Exercises

During pregnancy, your body creates more relaxin—a hormone responsible for loosening your joints and ligaments. As a result, pregnant women are more vulnerable to overstretching or injury when they work out.

Low-impact workouts like swimming, mat pilates, or swapping the treadmill for the elliptical machine can help curb your likelihood of hurting yourself. If approved by your doctor, moderate workouts like running or weight lifting can be adjusted safely by altering pace or weights.

Get more information on swimming while pregnant: benefits, safety tips, and exercise ideas.

#6 Invest In Pro-Pregnancy Workout Gear

Your body undergoes significant changes when it’s growing a baby. Integrating some new workout gear into your wardrobe can help you feel more supported as you exercise. For this reason, it can be helpful to invest in:

• A maternity support band to help protect your bump
• A heavy-duty sports bra to reduce breast and chest pain
• More comfortable, supportive sneakers to help reduce calf, ankle, and foot pain

Many expecting parents find that pro-pregnancy workout gear makes exercise significantly more comfortable and mitigates the soreness they feel in recovery periods between workouts.

#7 Try A Maternity Workout Class or a Personal Trainer

While pregnancy can be an incredible time to get to know your body, figuring out how and how much to work out safely can make many parents-to-be feel anxious and unsure.

Prenatal workouts and personal trainers who specialize in exercising while pregnant are excellent resources for maintaining your fitness and a healthy pregnancy journey. Many trainers are educated in providing safe options for expecting parents, trimester to trimester. They can also offer ample modifications so that you can sculpt a workout that works for you.

Learn more about exercise programs for pregnancy and what to look for.

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