When it comes to supporting your fertility, exercise is a powerful tool—but only if it’s done in a way that supports your hormones, your cycle, and your overall wellness. I always tell my clients that too much (or too little) exercise can disrupt your reproductive health. The key? Finding that sweet spot where movement energizes you, reduces stress, and supports your body’s ability to conceive.
This is something we explore in depth inside my Fertility & Wellness Coaching program to find the exact right protocol for you and your body.
The Connection Between Exercise & Fertility
The right kind of exercise can improve fertility in several important ways:
- Hormone Balance – Movement helps regulate insulin, estrogen, and progesterone.
- Healthy Weight Maintenance – Both excess and low body fat can disrupt ovulation and sperm production.
- Improved Circulation – Especially to your reproductive organs, which supports egg and sperm health.
- Stress Reduction – Exercise lowers cortisol levels and boosts feel-good endorphins.
Finding the Right Balance
Let’s break down what “fertility-friendly fitness” looks like:
✅ Moderate Exercise Supports Fertility
Gentle, regular activity such as walking, yoga, swimming, or cycling supports hormone balance and menstrual regularity.
→ Aim for 30–60 minutes of moderate movement most days of the week.
❌ Over-Exercising May Disrupt Hormones
Excessive workouts—especially high-intensity cardio or extreme endurance routines—can interfere with ovulation and reduce sperm quality.
→ If you work out intensely for more than 5 hours a week, watch for signs of irregular cycles, fatigue, or hormonal imbalance.
For both women and men, I break down all my exercise and fertility tips in this post—it’s a must-read if you’re trying to find your fertility movement rhythm.
❌ Sedentary Lifestyle Isn’t Fertility-Friendly Either
Too little movement can lead to insulin resistance, poor circulation, and hormonal dysregulation.
→ If you’re just starting out, daily walks or light stretching are great first steps.
Fertility-Friendly Exercises I Recommend
If you’re trying to conceive, these types of movement support both your body and your nervous system:
- Yoga – Calms the nervous system and increases pelvic blood flow.
- Walking – Gentle and effective for circulation and mood.
- Strength Training – Helps build muscle and support blood sugar balance.
- Swimming – A low-impact way to stay active without stressing the body.
- Pilates – Builds core strength and promotes relaxation.
My Top Tips for a Fertility-Supportive Fitness Routine
✔️ Listen to Your Body
Your energy and cycle will change from week to week—honor that rhythm.
✔️ Prioritize Recovery
Rest days are just as important as movement days for hormone and adrenal balance.
✔️ Fuel Yourself Properly
Don’t under-eat. Support your workouts with balanced, nourishing meals. My book The Egg Quality Diet has a full fertility-nourishing meal plan.
✔️ Incorporate Stress-Relieving Practices
Movement that supports your mental well-being is just as important as physical conditioning.
Final Thoughts
Your body was designed to move—but also to rest, restore, and receive. Finding the right balance with your exercise routine can significantly support your hormone health, egg and sperm quality, and overall fertility journey.
Not sure what your body needs right now? That’s exactly what we personalize inside my Fertility & Wellness Coaching. I also have a thorough video on the topic of exercise and fertility HERE
You don’t have to figure it all out alone—and your body wants to thrive. Let’s help it get there.
With love and movement,
—Aimee 💛
