Practical tips for women & men when trying to get pregnant or undergoing fertility treatment
When it comes to fertility, the choices we make in our daily lives can have a profound impact. One such choice is our exercise routine. While diet, lifestyle and proper care of medical conditions are often discussed, the role of physical activity on fertility is sometimes overlooked and often complex. As a fertility specialist, I often hear patients asking: Is my workout routine helping or hindering my chances of getting pregnant?
Here’s what everyone needs to know about how exercise and fertility are linked.
Understanding the basics: exercise and fertility
We often hear about the benefits of exercise for overall health, but how does it specifically affect fertility? Regular physical activity can positively influence reproductive health through several mechanism, namely:
- Hormonal balance. Regular exercise helps regulate hormones such as estrogen, progesterone, testosterone and insulin. It is known that hormones play a crucial role in reproduction, including timely ovulation in women and sperm production in men.
- Weight management. Maintaining a healthy body weight and BMI (body mass index) through exercise can reduce the risk of infertility associated with obesity or being underweight.
- Stress relief. Physical activity is known to lower stress and cortisol levels (a stress hormone), which can positively affect reproductive health.
Beyond fertility, the impact of exercise on overall quality of life for individuals and couples trying to conceive is profound. However, finding the right balance is key (more on that below).
How exercise impacts female fertility
Studies show that moderate exercise can improve the balance of hormones like estrogen and progesterone, which are vital for ovulation and maintaining pregnancy. Moreover, regular physical activity improves insulin sensitivity, which can be beneficial for women with polycystic ovary syndrome (PCOS), a common cause of infertility.
That said, excessive exercise can negatively impact female fertility by disrupting menstrual cycles and ovulation due to the physical stress it places on the body.
Women who engage in high-intensity workouts may experience irregular periods or amenorrhea (absence of menstruation). Very low body fat resulting from excessive exercise can lead to hormonal imbalances, further affecting ovulation. Additionally, overtraining can elevate cortisol levels, which negatively impacts reproductive hormones. Also, inadequate nutrition associated with intense exercise routines can cause nutrient deficiencies, essential for reproductive health.
Exercise and fertility in men
Many studies have examined the effects of physical activity on male fertility and semen quality. Overall, research suggests that men who engage in regular physical activity tend to have better sperm quality compared to their sedentary counterparts. Furthermore, there is also a link to more physical activity and higher pregnancy rates.
There are several factors at play. For example, a study by the European Journal of Applied Physiology found that men who exercise regularly and stay physically active generally have higher testosterone levels and lower body fat.
Healthier levels of male sex hormones typically lead to better sperm quality and improved fertility.
However, while moderate exercise is beneficial, excessive or high-intensity workouts can have adverse effects on sperm production. Certain exercises, particularly those that involve prolonged sitting or activities that generate significant body heat, can also increase the temperature around the testicles. Persistent and frequent elevated testicular temperatures can impair sperm production and lead to decreased sperm quality. This is because the testicles are designed to remain cooler than the rest of the body to facilitate optimal sperm production.
Exercise during fertility treatments
Research indicates that moderate, regular physical activity can have a positive impact on fertility and the outcomes of assisted reproductive techniques such as in vitro fertilization (IVF). A study involving 216 obese women undergoing IVF found that those who engaged in regular activity had significantly higher success rates (39% compared with 16% for sedentary women) and better live birth rates (24.4% compared with 7.4%). Similar results have been observed in other studies as well.
Practical tips for incorporating exercise
- Find enjoyable activities: Choose exercises that are enjoyable and sustainable. This could be dancing, yoga or a simple daily walk.
- Listen to your body: Pay attention to any pain or extreme fatigue, it might be time to scale back.
- Set realistic goals: Aim for at least 150 minutes of moderate aerobic activity per week.
- Incorporate strength training: Include light strength training exercises twice a week to build muscle and support overall health.
The Goldilocks principle: not too much, not too little
In conclusion, moderate exercise is beneficial, but both excessive and insufficient physical activity can have adverse effects on fertility. The goal is to find the “just right” amount of exercise that supports your overall health and reproductive system.
As always, discuss any lifestyle changes with a healthcare provider to ensure they align with any individual health needs and fertility goals.
About the author Alan Martinez, MD, FACOG
Dr. Alan Martinez is a board-certified specialist in Reproductive Endocrinology and Infertility with expertise in hysteroscopic and advanced laparoscopic surgery. Fluent in Spanish, Dr. Martinez is committed to caring for a diverse patient population. His clinical interests include infertility, PCOS, in vitro fertilization, oocyte and embryo freezing, and third-party reproduction.
Read more about Dr. Martinez and listen to an audio interview.