Exercise is good for your health, but when you’re trying to conceive, it’s all about balance. Too much or too little movement can affect your fertility, so finding the right amount is key.
Why Exercise Matters
Moving your body regularly can help regulate hormones, reduce stress, support a healthy weight, and improve insulin sensitivity, all of which are important for reproductive health. For people with conditions like PCOS, gentle to moderate exercise can help improve ovulation and menstrual cycles.
But more isn’t always better. Over-exercising or pushing your body too hard, especially without enough fuel or rest, can lead to hormone imbalances. This may cause irregular or missed periods and affect ovulation, making it harder to conceive.
When You’re Not Moving Enough
If you’re mostly sedentary, it can impact your fertility in a few ways. It may lead to weight gain, higher insulin levels, and other health concerns that can disrupt hormone balance. In men, low activity levels have been linked to reduced sperm quality and testosterone levels. Gentle, consistent movement can help support your reproductive system by improving blood flow and hormone function.
When You’re Doing Too Much
On the flip side, training too intensely or too often can create stress in the body. This may increase cortisol, lower oestrogen, and interfere with your cycle. People who exercise at a very high level or have low body fat might notice irregular periods or no periods at all. In men, overtraining can affect testosterone and sperm production.
Exercise, Mental Health, and Fertility
Exercise has more than just physical benefits. Staying active can also support mental well-being by reducing anxiety and improving mood. Stress and anxiety have a well-known impact on fertility, often affecting hormone levels and ovulation. Finding an exercise routine that feels enjoyable rather than stressful can make a big difference in supporting your fertility journey.
So, What’s the Right Approach?
For most people, a mix of moderate activities, such as walking, swimming, cycling, or yoga, for around 30 to 60 minutes a day is a good place to start. Adding strength training a few times a week can also support hormone health.
The most important thing is to tune in to how your body feels. If you’re tired all the time, skipping periods, or feeling anxious about exercise, it might be worth adjusting your routine.
At Demeter Fertility, we focus on your whole health. If you’re wondering how your lifestyle might be affecting your fertility, our team can help you figure out what’s working and what could be improved.
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