Exercise is a vital part of a healthy lifestyle. It is also an important element of the fertility journey although the exact mechanism through which it impacts fertility is not fully understood yet. The effect of exercise on fertility also varies among different women. Here are some ways that exercise affects fertility broadly.
How exercise affects fertility
Exercise has an effect on a number of fertility hormones including estrogen, progesterone, and testosterone. It also affects hormones like cortisol and insulin. All those hormones have a direct and indirect effect on ovulation, the release of the egg and overall pregnancy rates and outcomes.
Benefits of exercise on fertility
Reduced stress
While stress reduction doesn’t have a direct effect on fertility, it reduces the likelihood of engaging in harmful behaviour that can negatively affect fertility. Harmful behaviour like drinking alcohol and smoking have a negative impact on fertility. People who exercise are overall better at managing stress than people who don’t.
Weight loss
Exercise helps in weight loss which is particularly important for people who are obese. Obesity has been linked to infertility with obese women more likely to experience infertility problems. When they do get pregnant, they also have a higher likelihood of miscarriage and delivery complications. For this reason, for obese people weight loss is a key component of the fertility journey.
General benefits of exercise:
- Lowers the rate of diabetes
- Improves bone density
- Reduces the risk of cardiovascular disease
- Promotes better sleep
- Reduces risk of depression and anxiety
Precautions
Too much exercise
Too much exercise may impair fertility in some people. In recent years runners have been speaking up more about amenorrhea which has long been a taboo subject among athletes. Amenorrhea refers to the absence of periods. One runner recently announced her break from running because of fertility struggles.
Here’s what the research shows
- Aerobic exercise for seven or more hours per week may increase the risk of ovulation problems.
- Strenuous exercise of four or more hours per week may reduce IVF success
- Vigorous exercise may decrease fertility in women who are at their expected weight
- Vigorous exercise may improve fertility in women who are obese
- Moderate exercise (for more than one hour but less than five hours per week) improved fertility in all women. Regular exercise reduces the risk of ovulatory disorders and regular activity stimulates egg production.
Recommendations
Moderate exercise can be classified as activity including dancing, swimming, walking, or even doing yard work for at least 30 minutes a day. The key is to make sure you find an activity that you enjoy and are internally motivated to continue engaging in. Low-impact exercises such as these are low-risk while still getting your heart rate up and bringing you the benefits.
If you are engaging in a strenuous exercise like running and it has led to decreased or irregular periods, you should consider reducing those exercises and speaking to a doctor too.
Check out
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