Posted June 10, 2025 in Fertility Blog & Information
15 minute read

Key Takeaways
- Balanced exercise also aids in supporting hormonal health, metabolic health, and stress reduction, all of which are key to promoting fertility.
- Moderate-intensity activities, such as brisk walking, cycling, and gentle strength training, go a long way in protecting reproductive outcomes and promoting optimal health.
- Too much or high intensity exercise can affect ovulation and menstrual cycles. There’s a fine line between training and overtraining, so pay attention to your body’s signals and don’t ignore them!
- Creating an exercise regimen tailored to your current fitness level, menstrual cycle phase, and short- and long-term fertility goals is most effective. It helps your emotional health too!
- Pairing regular physical activity with nourishing your body with nutritious foods, getting quality sleep, and staying hydrated provides an ideal foundation for reproductive health.
- Hearts at home – always check with your providers! This is critical if you are going through fertility treatments, to make sure your workout regimen complements your individualized needs.
Exercise and fertility are intimately connected, and understanding how to strike the right balance for your body can go a long way in supporting reproductive health. In the United States, experts say moderate physical activity—like brisk walking or cycling—often helps regulate hormones and boost chances of conception.
Too much or too little exercise may upset your cycle or lower sperm count, so it is important to know what works for you. Daily life, stress, and climate — in cities like LA, it’s hot, and heat can make activity feel harder — can all affect how your body reacts to exercise.
To ensure you’re making the best choices for your body, listen closely to your specific body’s needs, health history, and guidance from practitioners in your area. The second half of this post will focus on how basic exercise habits can bring your body into balance as part of a comprehensive fertility plan.
How Exercise Impacts Fertility
Exercise influences fertility in a complex manner. The right type and amount of movement can combat that and keep your body in balance. Going to extremes on either side of the spectrum could be problematic.
Studies find that vigorous exercise can reduce fertility among women. This involves tracking at least four hours of vigorous exercise per week. On the other hand, moderate exercise—no more than two hours per week—can increase the chances of getting pregnant by as much as 15%.
For men, physical activity — with an emphasis on resistance training — is beneficial for fertility, partly due to its anti-inflammatory and antioxidative effects. Excess exercise and sedentary lifestyle impact both men and women. This complicates the relationship between exercise and fertility tremendously.
1. Hormonal Harmony: Exercise’s Role
Moderate exercise regulates estrogen and progesterone levels, both of which are essential to reproductive health. Excessive exercise can cause menstrual cycle irregularities or even amenorrhea.
Women in these studies experienced a higher rate of luteal phase defects when they restricted calories while following high-volume training. Such defects can severely alter an individual’s fertility.
Gentle movements—such as walking, yoga, and low-impact cycling—tend to maintain a more regular cycle while supporting a healthy hormonal balance.
2. Metabolic Boost: Fueling Fertility
Exercise increases metabolism and aids in weight maintenance, both closely linked to improved fertility. Aerobic exercise such as walking at a brisk pace or swimming can assist with energy expenditure and can promote more regular ovulation.
A well-tuned metabolism ensures that the body is sufficiently nourished to promote healthy egg and sperm quality.
3. Stress Reduction: Calming the Path
We know that chronic stress can negatively impact fertility. When you move your body with purpose—taking a brisk hike or doing yoga stretches—stress hormones are reduced and a sense of calm returns.
Incorporating relaxation practices into exercise, like deep breathing techniques or mindfulness, goes a long way in fostering both mental and reproductive wellness.
4. Weight Management: A Key Factor
Whether you’re carrying weight above or below what’s healthy, those extremes can throw hormones and cycles off course. Regular exercise maintains an ideal ratio of body fat to muscle, preventing hormone levels from spiking or dropping, which can hinder conception.
5. Optimal Flow: Blood and Nutrients
Good blood flow ensures that oxygen and nutrients are delivered to the reproductive organs. Aerobic exercises, such as running and dancing, are great ways to protect your heart and blood vessels.
This robust perfusion underlies normal ovarian and testicular function.
Best Exercises for Conception
A realistic approach to exercising that focuses on fertility first can truly be life changing. The proper combination of activity fosters hormone balance and better circulation. Additionally, it reduces stress levels, which is important for anyone looking to conceive.
These are the best exercises to improve conception and reproductive health. The best part is that you can modify them all super easy to meet any fitness level.
Moderate Cardio: Heart & Hormones
Moderate cardio—such as walking, biking, or swimming at a moderate pace—improves cardiovascular health and balances hormones related to ovulation. According to a large observational study, 150 minutes of moderate aerobic activity a week is associated with a shorter time to pregnancy.
Additionally, moderate cardio aids in keeping body weight under control and reduces stress, two key elements that benefit reproductive health. There’s a fine line between helpful and harmful, and more isn’t always better.
In fact, studies have indicated that female athletes who engage in more than four hours of vigorous exercise per week can experience a decrease in reproductive health. Distributing physical activity throughout the week and incorporating days of rest are ideal.
Strength Training: Build Resilience
Strength training, including light weights, resistance bands, or bodyweight exercises like lunges, builds resilience and regulates hormones. Both aerobic and resistance training work to stabilize blood sugar and support metabolic health.
It’s particularly beneficial to women with PCOS! No need to use heavy weights! Short, simple routines of two to three days per week are enough to help maintain balance and prevent boredom.
Mind-Body: Yoga, Pilates, Tai Chi
Gentle mind-body practices such as yoga, Pilates, and tai chi meditative approaches relieve stress and promote relaxation—essential for hormone balance. These mind-body activities further promote flexibility and circulation.
Mindfulness practices during these sessions can enhance emotional well-being, and emotional well-being in turn supports fertility.
What to Approach with Caution
Rigorous high-intensity workouts and endurance sports take a toll on the body, occasionally leading to disruptions in cycles or even ovulation. Paying attention to your body and moderating workouts with an emphasis on moderation will help promote healthy reproductive function in the long run.
The Over-Exercise Trap & Fertility
This can be especially dangerous when it comes to fertility, as excessive exercise is known to throw the body out of balance. Though regular movement is vital for overall health, over-exercising can work against you. Researchers have long examined the link between over-exercising and fertility.
This is especially the case for active women in cities such as Los Angeles, where a strong fitness culture can run rampant. It’s not only elite athletes who should be wary—anyone can get caught in the over-training trap.
Recognizing Overtraining Symptoms
Recognizing Overtraining Symptoms ⠀ ⠀ Being aware of the symptoms of overtraining is the first step. People are surprised by things they can’t quite pinpoint, such as the feeling of being tired all the time, having insomnia, or getting sick frequently.
For women, missed or irregular periods are a major warning sign. In one study, 58% of non-competitive female runners reported menstrual cycle irregularities, like missed periods or shortened luteal phases. By comparison, just 9% of sedentary women said they had such issues.
The more you exercise, the higher your chances of infertility become. They’re 3.2 times greater than in people who do very little physical activity! Monitoring for increased irritability, fatigue, and lost menstrual cycles can catch issues before they become serious. Rest days and adequate sleep help to facilitate recovery and hormone balance.
How Too Much Impacts Ovulation
Intense exercise can disrupt your hormonal balance. They can prevent ovulation or cause cycles in which the egg doesn’t release at all—known as anovulation.
In another study, 16% of runners experienced anovulatory cycles, while none in the sedentary control group did. Push it to the point of exhaustion, and the chances of infertility increase—2.3 times more likely than those who are taking it easy.
Having a healthy balance in workouts protects ovulatory health and prevents these complications.
Energy Balance: Crucial for Conception
Energy in/energy out is a bigger deal than we want to admit to. When you consistently burn more calories than you consume, your body will start to close down non-essential systems, including reproduction.
Another study concluded that 85% of women with large calorie deficits experienced at least one luteal phase defect. Eating enough and avoiding super restrictive eating plans can help ensure hormones don’t go haywire.
Find Your Fertility Fitness Sweet Spot
Getting into the sweet spot with exercise can be extremely beneficial for fertility. The research is unequivocal—regular, moderate physical activity such as walking, jogging, brisk walking or swimming can improve reproductive health, particularly for women with PCOS. Just a few hours a week could do enough to prevent irregular cycles, and consistent, long-term effort could produce even greater benefits.
There’s no perfect formula that fits all. One-size-fits-all plans don’t cut it, tailored by unique goals, overall health, and specifically how your body is feeling.
Listen: Your Body Knows Best
Listening to your body when it comes to exercise is key. If a workout has you feeling completely wiped out, dial it down. Pay attention to how your mood and energy fluctuate with varied activities.
Aligning your activity with your cycle makes a difference as well. For instance, if you have your period, more moderate workouts tend to be more comfortable. When energy increases afterward, incorporate more strength or cardio.
We all have limits—understanding yours leads to less injury and improved performance.
Adjusting for Fertility Treatments
Fertility treatments require specific consideration. Discuss with your doctor the level of activity that is safe for you. For sensitive periods, replace high-impact exercises with low-impact alternatives, such as swimming or yoga.
This adds a cardiovascular boost without adding additional stress to the body. Customizing exercise plans to align with each phase of treatment allows you to adhere to protocols and promote general health.
Tailor Exercise to Your Cycle
Hormones are dynamic contributors to cycle changes, and as such exercise should be. Consider light routines during your period and the two-week wait post-ovulation to maintain low stress levels.
Increase exercise around ovulation when energy is at a high. By alternating workout types—light cardio, yoga, and strength—your routine can stay balanced throughout the cycle.
Smart Tracking: Frequency & Intensity
Recording workouts allows you to identify success. Fitness apps or journals can help you track mileage and time.
Adjusting your intensity and looking back at trends—such as the frequency and intensity of your movement—can help inform minor adjustments. Avoiding extremes, and finding a healthy balance is key to achieving long-term fertility objectives.
My View: Exercise as Self-Care
More than an instrument of health, exercise should be seen as an agent of self-care. It serves as a touchstone for self-care, especially when you’re navigating fertility issues. When people start to view physical activity as self-care, it changes their approach.
It shifts the focus from meeting an arbitrary metric to feeling better on a daily basis. Whether it’s 15 minutes or 30 minutes, making time for regular physical activity can significantly reduce stress and anxiety by releasing endorphins, which improve mood. The impact these “feel-good” hormones have on mood is dramatic, providing more than just a minor perk to physical activity.
For those who do regularly plan exercise into their day, it’s a predictable opportunity to refresh and prioritize their self-care.
Beyond Physical: Mental Well-being
The connection between exercise and reduced stress is well documented. Those struggling with fertility concerns are under a tremendous amount of pressure, but exercise can relieve some of that burden. Simple movements such as walking at a quick pace, riding a bike, or just stretching can help increase positivity and emotional strength.
In fact, research documents that increased physical activity leads to improvements in self-esteem and body image, both of which contribute to positive mental health. When exercise feels good, it protects a safe space to relax. This positive cycle enhances mental and reproductive health.
It’s even more helpful for people dealing with conditions such as PCOS, in which exercise aids in bettering the regularity of menstrual cycles.
Finding Joy in Movement
Experimenting with exercise—dancing, hiking, swimming—will make it easier to discover what you enjoy. If you’re enjoying movement, you’re much more likely to continue with it. Organized group classes or community sports can provide a camaraderie to the experience.
When exercise is enjoyable, it develops a positive mentality towards movement and creates a more long-term lifestyle change.
A Sustainable, Loving Approach
Though big short-term advancements can be exciting, building long-term momentum is always more important. Focusing on attainable, stable, modest goals while practicing self-compassion fosters a healthy partnership with your body.
Self-care through movement nurtures your body and spirit, and that harmony is essential to fertility.
Lifestyle Factors: The Bigger Picture
Exercise is not the singular answer when it comes to fertility. Many lifestyle choices—what we eat, how much we rest, how we hydrate, and habits like smoking—work together to shape reproductive health. A healthy lifestyle can make a world of difference to your odds of having a baby.
Strategic improvements in all of these areas help men and women equally. Employees engaged in only moderate activity had improvements shown in overweight women with PCOS. At the same time, men can experience a decrease in sperm quality starting as early as 35 years old.
As it stands now, obesity and smoking rates are the highest they have ever been among U.S. Adults. This points to a need for a more holistic approach.
Nutrition: Fueling Your Journey
Proper nutrition is essential when trying to fuel performance and conceiving. Healthy diets full of fruits, vegetables, whole grains, lean proteins, and healthy fats provide the body with what it needs to thrive. Foods rich in antioxidants, such as fruits, vegetables, whole grains, and nuts, can aid in protecting both eggs and sperm from oxidative damage.
Eating balanced meals with the right combination of carbohydrates, protein, and fat plays a part in keeping hormones balanced. Meal planning ensures you’re getting these nutrients each day. It helps to steer clear of convenient, unhealthy choices!
Sleep: Rest for Reproductive Health
Adequate sleep is crucial for maintaining healthy hormone levels, which is necessary for reproductive health. Establishing a habitual bedtime and following it consistently helps maintain a normal sleep-wake cycle. Lack of sleep can throw off important hormones and decrease fertility among both sexes.
To promote better sleep, simple routines such as reading or deep breathing exercises before bed can signal the body to prepare itself for sleep.
Hydration: Often Overlooked
Hydration is absolutely essential to health and wellbeing. It’s a key element in transporting nutrients, maintaining energy levels, and fueling physical activity. Even mild dehydration can reduce performance and even affect hormone levels.
Having a bottle of water within reach and taking regular sips during the day is an easy way to meet your goals.
Frequently Asked Questions
How does exercise affect fertility in women?
When done in moderation, exercise can increase fertility by helping to regulate hormones and lower stress levels. Excessive vigorous exercise can affect the regularity of menstrual cycles and ovulation thereby increasing difficulty of conception.
What types of exercise are best when trying to conceive?
Gentle, low-impact exercise such as walking, swimming, yoga, and light strength training are best. These enhance fertility while avoiding added strain on your body.
Can over-exercising lower my chances of getting pregnant?
Can over-exercising lower my chances of getting pregnant? You should listen to your body and steer clear of too much HIIT.
How much should I exercise each week for optimal fertility?
Shoot for at least 150 minutes of moderate exercise each week, per CDC guidelines. This keeps your body at a healthy weight and helps relieve stress.
Is it safe to start a new exercise routine while trying to conceive?
Yes, just take it easy and do low-impact exercises to begin with. Always consult your doctor before starting any new exercise regimen, particularly if you have existing health issues.
Does exercise help male fertility, too?
The short answer is yes, healthy moderate exercise may help improve sperm health and increase male fertility. Skip high heat and high-intensity training.
What other lifestyle factors impact fertility?
What other lifestyle factors impact fertility? Diet, sleep, stress management and avoiding smoking or drinking too much alcohol are all key factors, too! If you want the best results, focus on a holistic approach.