Exercise is a fundamental part of a healthy lifestyle. It helps us stay in shape, reduce stress, and strengthen our immune system. However, when it comes to fertility, the relationship between exercise and the ability to conceive is a bit more complex. Depending on the intensity and frequency of your workouts, your routine can be either an ally or an obstacle on your path to motherhood.
Exercise and hormonal balance.
The female body is highly sensitive to changes in body weight, fat levels, and stress, all of which can influence ovulation and fertility. Moderate and regular exercise can improve circulation, reduce stress, and help regulate the menstrual cycle. However, when training is too intense or prolonged, cortisol levels (the stress hormone) may rise, affecting the production of reproductive hormones such as estrogen and progesterone.
Women who engage in high-performance sports, such as athletics or gymnastics, may experience hypothalamic amenorrhea, a condition in which the menstrual cycle stops due to an energy deficit and excessive physical stress. This happens because the body, sensing a state of "alert," prioritizes essential functions over reproduction.
How much exercise is too much?
The key is balance. The American College of Obstetricians and Gynecologists recommends that adult women engage in at least 150 minutes of moderate exercise per week. However, if you are trying to conceive or undergoing fertility treatment, it is advisable to avoid strenuous exercises that may affect ovulation.
Some signs that you might be over-exercising include:
Irregular menstrual cycles
Extreme fatigue
Reduced sleep quality
Significant weight loss in a short period
Decreased libido
The best type of exercise for fertility
If you are looking to improve your fertility, consider incorporating low-impact exercises that promote hormonal balance and blood circulation in the pelvic area.
Some options include:
Yoga: Helps reduce stress and improves the mind-body connection.
Pilates: Strengthens the pelvic floor and improves circulation.
Walking: Promotes oxygenation of the body without causing excessive stress.
Swimming: A low-impact option that strengthens the body without overloading the joints.
Exercise and fertility treatments
If you are undergoing assisted reproduction, such as in vitro fertilization (IVF), or considering egg donation, it is important to adjust your exercise routine. During hormonal treatments, the ovaries may enlarge, so it is recommended to avoid high-impact exercises such as running or weightlifting, as they could increase the risk of ovarian torsion.
Conclusion.
Exercise is a great ally for women's health, but as with everything, balance is key. If you are trying to get pregnant or improve your reproductive health, choose routines that help you feel good without pushing your body to the extreme. And if you have any doubts, consulting a fertility specialist is always a good idea to tailor your lifestyle to your goals.
At Mater Clinic, we understand that every woman is unique and that her lifestyle can influence her fertility. Exercise is essential for overall well-being, but when it comes to conception, finding the right balance is crucial. That’s why our team of fertility specialists recommends exercise routines tailored to each case, prioritizing reproductive health without compromising physical well-being.
If you have any doubts about how to balance your workout routine with your pregnancy journey, our specialists are here to guide you and help you make the best decisions for your fertility. Don't hesitate to schedule a consultation with our experts by writing to us on WhatsApp at 645 096 548 or via email at care@mater.clinic.
.png){kind=small}
Comments