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Fertility 101

Safe Exercises

Sometimes exercise is hard to come by - whether you're TTC, pregnant, postpartum, or not. We're here to give you some ideas for easy exercises that you can do in your spare time. Proper exercise can provide several benefits to your body and mind, through reducing cortisol levels, to improving ovulation, to increasing blood circulation to your body. It can also alleviate stress and help you achieve a better mood. 

Best Exercises for Fertility 
  • Yoga 
Yoga is a wonderful way to take soft movements and stretch at the same time. There are several different variations of yoga to help with easing the mind and moving the body. All you require is a mat and some comfortable clothes, and you can do them anywhere! Yoga is a perfect place to start if you're not familiar with exercising - there are even beginner and expert levels to try. There are a lot of poses and positions in yoga that will help refresh your mind and body.

  • Walking 
Walking, most people can do. All you need is a pair of good shoes and you're good to go. Walking is one of the best and easiest ways to exercise that is scientifically proven to have enormous benefits to your body. Walking outside is also seen to reduce negative emotions and increase dopamine and endorphins to your mind. It is also extremely low-risk, and a great way to start moving and introducing your body to exercise.
 
  • Swimming 
This might seem like an intimidating exercise to start with, but being in water is super beneficial to your fertility and immune system. It greatly increases your blood circulation to your brain and reproductive system, and reduces the risks of joint pain and discomfort. Swimming activates the majority of muscles in your body, and is extremely helpful in weight control through muscle toning and endurance training. Swimming in cold water also affects your parasympathetic system.

  • Pilates
Pilates is very similar to yoga, with increased harder forms of movement. If you're trying to conceive, it's also a great way to tone your body and increase blood flow and circulation. It can be relaxing or intense. Pilates incorporates breathing exercises to allow you to connect your mind and body together. Stress-relieving exercises and movements are shown to increase fertility because it greatly reduces cortisol levels. You can also incorporate certain poses and positions that help with back or pelvic floor pain. 

Exercises to Avoid
  • Heavy Weight-Training 
Weight-training is good for you, but not when you're TTC, pregnant, or postpartum. Lifting heavy weights can put too much strain on your body, thus increasing cortisol levels. This tells your parasympathetic nervous system that you are in survival mode and is not fit to bear children. Fertility specialists often do not recommend weight-training for your fertility. You can always consult your physician, but exercises like this is considered extremely strenous.

  • Sprinting 
Similarly, sprinting cause your cortisol levels to rise, putting your body under immense stress. Instead of sprinting, you can try slow jogging or even running as an alternative, to alleviate stress on your body." 

  • Cross-Fit 
Cross-fit is not for the faint-hearted, but for women, too much of it can cause problems in fertility. Again, your body is put under immense pressure and stress, affecting ovulatory and fertility functions. Strenous activity can also affect IVF success rates."