For many modern couples, the journey to parenthood is fraught with challenges like infertility and recurrent miscarriages. While female fertility is significantly influenced by age, with a notable decline after 35, other lifestyle factors are also crucial. Alongside medical treatments, specific physical activities can play a supportive role in enhancing natural conception or preparing the body for assisted procedures like In Vitro Fertilisation (IVF). Experts emphasise that while these exercises can improve outcomes, they are not a standalone cure, especially for couples who have been trying to conceive for over a year without success.
Brisk Walking: A Simple Step Towards Better Ovulation
Brisk walking stands out as a straightforward yet highly effective exercise for fertility. It helps improve insulin sensitivity, supports the ovulation process, and aids in weight management. This is particularly beneficial for women who are overweight, obese, or diagnosed with Polycystic Ovary Syndrome (PCOS), as insulin resistance is a common contributor to infertility in these cases. Research reviews consistently show that moderate exercise like brisk walking leads to better ovulation and reproductive health.
Aim for 30 to 45 minutes of brisk walking on most days of the week at a pace where you can talk but not sing. Studies involving large groups indicate that this practice yields better ovulation results, thereby enhancing fertility prospects for obese women. Importantly, walking is generally safe to continue during fertility treatments unless a doctor advises otherwise.
Aerobic Exercise & Strength Training for Metabolic Health
Activities like cycling, swimming, and light jogging fall under aerobic exercise, which helps reduce harmful visceral fat and improves the body's efficiency in using insulin. This can help normalise androgen hormone levels, offering significant benefits for women facing anovulatory infertility and PCOS. For women with PCOS who are overweight, research suggests that vigorous aerobic exercise or resistance training can optimise pregnancy chances.
A practical goal is 150 minutes of moderate aerobic activity or 75 minutes of vigorous cardio weekly, provided the individual is not underweight and has regular cycles. Network meta-analyses confirm that combining aerobic exercise with dietary changes and necessary medical treatment leads to marked improvements in ovulation and pregnancy success rates for overweight women.
Complementing this, strength or resistance training builds muscle mass, further enhances insulin sensitivity, and supports healthy weight distribution and hormonal balance. Including 2-3 sessions per week focusing on major muscle groups—using bodyweight exercises, resistance bands, or light weights—can be highly effective. Studies show that for obese women with PCOS, such training improves metabolic health and fertility, even with modest weight loss.
Yoga and Mind-Body Programs for Holistic Support
The practice of yoga, which incorporates gentle postures, stretching, breathing techniques (pranayama), and relaxation, is gaining recognition for its positive impact on fertility in both men and women. Evidence suggests yoga helps regulate oxidative stress, hormonal balance, ovarian function, and menstrual regularity while reducing stress levels.
Notably, research indicates that women who practised yoga and mind-body programs during IVF treatment experienced higher implantation and pregnancy success rates compared to those who did not. Fertility-focused, restorative, or prenatal yoga styles are recommended for those trying to conceive or undergoing treatment, offering a viable option for women with joint pain or fatigue.
Structured mind-body programs that combine basic yoga, breathing exercises, relaxation, and counselling address the severe psychological stress often accompanying infertility. This stress can disrupt hormone production and sexual function, making it harder to adhere to treatment plans. These holistic interventions are proving to be vital components of a comprehensive fertility care strategy.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice.
