How Exercise Enhances Fertility
Exercise Boosts Blood Flow & Fertility
Sometimes we forget to take care of our uterus, and remember that it is an organ that can use some extra love and care, especially if we are trying to get pregnant!
Regular exercise has a ton of benefits including boosting:
Cardiovascular health: One of the best ways to increases blood circulation throughout the body, including to the uterus and ovaries, is exercise.
Metabolism: For example, strength training enhances muscle mass and insulin sensitivity, important for overall health. Interval training can increase fast-twitch muscles which burn more calories.
Immune function: Not only does this help you avoid getting sick in preconception, but reduces the risk of infections during pregnancy, promoting a healthier environment for fetal development.
Blood flow: Aerobic exercise like swimming, running, or a spin class can enhance the delivery of oxygen and nutrients to your ovaries and uterus, promoting healthier eggs and regular menstrual cycles.
Regular cycles: Studies have shown that women who exercise regularly have more regular menstrual cycles and potentially better ovarian function.
One study found a correlation between vigorous exercise and reduction in symptoms for PCOS and endometriosis–two conditions that can impact our ability to get pregnant.
Exercise Helps Us Maintain a Healthy Weight
Obesity or being underweight can negatively impact fertility, because both extremes can disrupt hormone levels crucial for ovulation.
According to an article in Honor Health,
“Being overweight can also lead to abnormal hormone issues affecting reproductive processes for both women and men. Abnormal hormone signals, as a result of excess weight, negatively impact ovulation and sperm production. In women, it can cause the overproduction of insulin, which may cause irregular ovulation. There is also a link between obesity, excess insulin production and the infertility condition known as polycystic ovarian syndrome (PCOS).”
Exercise can help us achieve and maintain a healthy weight, supporting hormonal balance and ovulation. We particularly like a combination of interval training and resistance training to reduce weight.
Exercise Helps Regulate Hormones
Did you know that exercise influences your endocrine system? It helps to regulate hormone levels such as estrogen and progesterone. It always surprises me that healthcare professionals rarely bring up exercise when talking with women about hormonal imbalances.
Moderate exercise, such as walking, can increase levels of anti-inflammatory cytokines, which in turn can balance hormone production. When paired with more vigorous exercise (for example, alternating the types of exercise you do every other day), you can help regulate menstrual cycles and create optimal conditions for conception.
Exercise also helps regulate Cortisol–the stress hormone.
Exercise Decreases Stress
Stress impacts our fertility to such a degree that it deserves its own lesson.
High stress levels can interfere with reproductive hormones and ovulation. Chronic stress leads to irregular menstrual cycles or even anovulation (no ovulation!!!). And, well, you just might not be in the mood when you’re stressed.
Not exactly the ideal conditions to conceive. 😉
Exercise does so many things to improve our mood including:
Promoting the release of endorphins. These hormones reduce stress and enhance our emotional well-being. The more relaxed and stress-free we feel, the more we support a fertile environment.
Improving self-esteem. Exercise can help us feel strong, powerful, vital, and beautiful. These are all wonderful feelings that contribute to our fertility.
Reducing symptoms of anxiety and depression. Positive mental health supports overall reproductive health and readiness for pregnancy.
Providing social support and reducing feelings of isolation (when you exercise in a group setting).
