Can Exercise Help or Hurt Fertility?

You’re lacing up your trainers, yoga mat slung over your shoulder, and the question flashes through your mind yet again:
Should I keep exercising while trying to conceive? Should I slow down? Could I actually be doing harm?

It’s a question so many people preparing for IVF or TTC quietly wrestle with - often without clear answers. The truth? Exercise can be one of your greatest allies… or a silent saboteur. It’s all about how, when, and how much.

Fertility changes the rules. Movement isn’t just about fitness goals anymore - it becomes part of your body’s carefully choreographed hormonal dance. The right kind of movement can boost your chances. The wrong kind can throw your cycle or IVF protocol off balance.

How Exercise Helps Fertility

Research shows that moderate, intentional movement can make a meaningful difference:

• Hormonal balance - Encourages regular ovulation and reproductive health.

• Improved insulin response - Particularly beneficial for PCOS.

• Better blood flow - Increases circulation to the reproductive organs.

• Reduced inflammation - Lowers oxidative stress, supporting egg and sperm quality.

• Mental wellbeing - Eases stress and supports emotional resilience.

Think of it as preparing the soil for new growth - movement creates the right environment for fertility.

When Exercise Can Harm Fertility

Push too hard, and the benefits can reverse. Over-exercising - especially high-intensity or prolonged training - may:

• Disrupt or suppress ovulation (especially in lean individuals).

• Increase cortisol and stress hormones, affecting implantation.

• Lead to low BMI or energy deficiency.

• Interfere with IVF stimulation.

Balance is key - too little movement can cause sluggishness, while too much can disrupt hormones.

Best Types of Exercise for IVF and TTC

Gentle Cardio – Walking outdoors, light swimming, easy cycling, low-impact elliptical.
Supports: circulation, hormone balance, mood, and metabolism.

Mind-Body Practices - Fertility yoga, restorative Pilates, tai chi, qigong.
Supports: pelvic alignment, stress relief, gentle strength, and grounding.

Exercises to Avoid During IVF

Your body is working hard to produce follicles and prepare for implantation. Avoid:

• High impact, high-intensity training (HIIT, long-distance running, CrossFit, bootcamp circuits).

• Heavy lifting - Risk of ovarian strain during stimulation.

• Core heavy or twisting yoga (hot yoga, strong vinyasa) during stims or two week wait.

IVF Exercise by Stage

• Stimulation Phase: Gentle walks, restorative yoga. Avoid jumping, twisting, running. Ovaries are enlarging, and tenderness is normal.

• After Egg Collection: Rest first. Once cleared by your clinic, short indoor walks are fine. Avoid movements that risk ovarian torsion.

• Two Week Wait: Stick to slow, low impact activity. Focus on relaxation and blood flow, not calorie burn.

Listen to Your Body

One day, you might crave a walk in the park. Another day, you’ll choose a sofa and a blanket. Both are valid.

IVF is a marathon of care, patience, and resilience. Exercise should feel like support, not a test of discipline.

You’re already strong for showing up to this journey. Move in ways that nurture that strength - and let your body know you’re on its side.

Suggested Internal Links:

• IVF Medications: What They Do & Side Effects

• Wellness and Food

• Fertility Friendly Recipes