Exercise is an essential component of overall health, but when it comes to fertility, finding the right balance is crucial. As a fertility expert with 20 years of experience (and natural pregnancy’s of my own in my 40’s), I always say, the key is moderation—too much or too little exercise can disrupt your hormone levels and impact ovulation. It’s about finding that sweet spot where you’re nourishing your body and supporting your fertility journey.

How Exercise Helps Fertility

• Improves Blood Flow – Enhanced circulation to your reproductive organs helps support ovarian and uterine health.
  
• Balances Hormones – Regular physical activity plays a role in regulating estrogen, progesterone, and insulin, which are all vital for optimal reproductive function. My book Yes, You Can Get Pregnant goes into more detail on how balancing hormones can increase your chances of conception.
  
• Reduces Stress – Exercise helps reduce cortisol levels, a stress hormone that can interfere with ovulation and overall fertility.
  
• Enhances Insulin Sensitivity (AKA helps balance blood sugar) – Exercise is especially beneficial for those with PCOS but truly its imperative for any woman with hormones as blood sugar regulation is key to hormonal balance. And, regular movement helps regulate blood sugar levels, which is a key component of fertility. If you want more individualized attention on your fertility case my Fertility & Wellness Coaching is designed to guide you through a personalized plan for restoring balance.

Exercises That Support Fertility

• Yoga and Pilates – These practices not only improve flexibility and strength but also help to reduce stress and balance hormones. I recommend incorporating mindful movements into your daily routine to promote both physical and emotional well-being.
  
• Walking and Light Jogging – These cardiovascular exercises boost your overall health and circulation, but without placing undue strain on your body.
  
• Strength Training – Maintaining muscle mass is key to metabolic health. I’ve seen many women benefit from incorporating strength training into their weekly routine, as it helps support balanced hormones. I break down all my exercise and fertility tips in this post.
  
• Swimming and Cycling – These low-impact exercises improve circulation and endurance, and they’re perfect if you’re looking for a gentle way to stay active.
  
• Mind-Body Exercises – Practices like tai chi and qigong are excellent for promoting relaxation and improving your overall energy flow. This can be incredibly helpful in supporting your fertility journey.
  

What Hurts Fertility?

• Excessive High-Intensity Exercise – Intense workouts that push your body too hard can disrupt your menstrual cycles and interfere with hormone balance.
  
• Overtraining Without Recovery – Without proper rest, your body may produce elevated stress hormones, which can negatively affect your fertility. It’s essential to allow your body the time it needs to recover.
  
• Low Body Fat Percentage – Extreme exercise routines can lead to reduced estrogen levels, which might cause irregular ovulation. For optimal fertility, it’s important to nourish your body and maintain a healthy weight.
  
• Dehydration and Poor Nutrition – Proper hydration and nutrient intake are critical to supporting fertility. I often emphasize the importance of nourishing your body with whole, nutrient-dense foods. My Fertility & Wellness Coaching helps you design a diet that supports both your physical and hormonal health.
  

Tips for a Fertility-Friendly Workout Routine (I also have a video HERE going over all the exercise and fertility do’s and don’ts. 

• Listen to Your Body – Pay attention to how your body feels during and after exercise. Tailor your workouts based on your energy levels and where you are in your menstrual cycle.
  
• Incorporate Rest Days – Rest is just as important as exercise when it comes to supporting reproductive health. Be sure to schedule recovery days to give your body time to heal and restore balance.
  
• Stay Hydrated and Nourished – Drinking plenty of water and fueling your body with nourishing foods is vital for your overall wellness and fertility. 

• Avoid Extreme Dieting – Balanced nutrition is key for hormone regulation and fertility. Extreme dieting can lead to hormonal imbalances, which may negatively affect your fertility. In my book, The Egg Quality Diet , I focus on avoiding cold, raw foods and emphasize deeply nourishing meals to enhance fertility.
  

Remember, finding the right balance of exercise is essential to supporting your fertility and your overall health. By following a moderate and well-rounded workout routine, you can optimize your reproductive health without compromising your well-being. And if you’re ready to dive deeper into how to support your fertility naturally, I invite you to explore my coaching programs, designed to guide you every step of the way.