How Much Exercise Do You Need For Optimal Fertility?

 

Written by Dr. Ellen Hayes

Exercise For Fertility

Research has found that 5-7 days per week of moderate exercise for 30 minutes can shorten the time it takes to get pregnant.

But, there is a little more to it than that. For instance, this recommendation is ideal for women who have a normal BMI <25.

For instance, women with a normal BMI <25 who participated in vigorous exercise (running, swimming, aerobics, etc.) for 5 or more hours per week actually have a lower chance of conceiving (42% lower, in fact.)

On the other hand, women who were overweight or obese (BMI >25) had improved fertility with more vigorous exercise 5-7 days per week for 30-60 minutes, likely due to the positive effects of weight loss.

So, the bottom line is that exercise is good for everyone who is planning to try or is currently trying for pregnancy. The level of exercise is individual and definitely depends on your current level of fitness.

In some women too much vigorous exercise can actually lower the chance for pregnancy, so adjusting the amount and type of exercise can be beneficial.

Here are a few examples of moderate exercise so you can switch it up day to day:

  • walking 2 miles in 30 minutes

  • biking 5 miles in 30 minutes

  • swimming laps for 20 minutes

  • water aerobics for 30 minutes

  • gardening, raking leaves, or dancing for 30 minutes

Exercise also decreases stress levels, benefits mood, and can drastically improve your sleep.

And these are all good things when trying for pregnancy. Please feel free to ask questions or leave comments!

About The Author

Dr. Ellen Hayes is a Board-certified Reproductive Endocrinologist and Infertility Specialist dedicated to assisting patients experiencing infertility issues. Dr. Hayes received her medical degree from Loyola University Chicago and completed OB/GYN residency training at the Medical College of Wisconsin. She completed a fellowship in Reproductive Endocrinology and Infertility at Emory University. She is experienced in all aspects of fertility evaluation and treatment, advanced reproductive technology, and surgical treatment of infertility. Dr. Hayes is the Medical Advisor for Hope Against Infertility, Inc.

 
Angie Sonnenberg