The Right Way to Exercise When Trying to Conceive

The journey of trying to become parents can be exhilarating, filled with hope and anticipation. Yet, it’s a path often accompanied by a sea of information, leaving many couples overwhelmed. One aspect that frequently surfaces is the role of exercise in fertility. Many wonder, “Is there a specific exercise to do when trying to conceive?” While staying active has a multitude of health benefits, when it comes to conception, not all exercises are created equal. Dive into this comprehensive guide to discover the power of workouts on fertility and learn which exercises can enhance or inhibit your chances of conception.

The Connection Between Exercise and Fertility

Exercise’s Role in Overall Health and Fertility: Physical activity impacts almost every system in our body. By enhancing cardiovascular health, regulating weight, and reducing stress, exercise can establish a fertile ground for conception.

In women, regular physical activity can help balance hormones, particularly insulin, which if in excess can hinder ovulation. On the other hand, men can benefit too, as studies indicate that exercise can boost testosterone levels, directly impacting sperm health and libido.

Impact on Male Fertility: Exercise does more than just keep a man fit. Research indicates a strong correlation between physical activity and improved sperm quality and motility, key factors for successful conception. However, the type and intensity matter, as excessive or wrong kinds of exercises can negatively impact sperm health.

Best Exercises for Enhancing Fertility

Navigating through the myriad exercises, here are some of the most beneficial workouts for those on the journey to parenthood:

1. Walking: A simple yet effective workout. Walking aids in weight management and stress reduction, both of which are crucial for maintaining hormonal balance during conception.

2. Yoga for Fertility and Conception: Apart from its renowned stress-reducing effects, specific yoga poses can increase blood flow to the reproductive organs, potentially improving egg quality in women and sperm health in men.

3. Pilates: Like yoga, pilates is about control and flexibility. It doesn’t strain the body but enhances core strength, which can be beneficial, especially during early pregnancy.

4. Weight Training (in moderation): A toned body aids in hormonal balance and metabolism. Focusing on compound movements like squats and deadlifts can support reproductive organs and overall health.

5. Swimming: A full-body workout that’s low impact, making it an excellent choice for enhancing cardiovascular health without putting undue strain on the body.

Exercises to Approach with Caution

1. Strenuous Activities: Marathon running, triathlons, or any extreme endurance exercises can lead to hormonal imbalances if done excessively.

2. Excessive Weightlifting: Lifting very heavy weights can sometimes lead to a drop in testosterone levels in men and ovulatory issues in women.

3. Cycling: While a moderate amount is beneficial, prolonged cycling, especially for men, can increase scrotal temperature, potentially harming sperm quality.

The Double-Edged Sword of Over-Exercising

Physical activity, when done excessively, can decrease fertility. For women, over-exercising can lead to menstrual irregularities or even absence of periods, making conception challenging. Men aren’t exempt either; excessive exercise can reduce testosterone levels. The key is to strike a balance, ensuring you’re neither sedentary nor overdoing it.

Holistic Approaches to Complement Exercise

The fertility journey doesn’t revolve around exercise alone. Incorporate these holistic methods for a well-rounded approach:

Diet: Incorporate superfoods rich in antioxidants, essential vitamins, and minerals to enhance fertility.

Mind and Body: Practices like meditation can significantly reduce stress, a known fertility inhibitor.

Supplements: Seek guidance on vitamins and minerals that can support and boost fertility in both men and women.


Embarking on the journey to parenthood is unique for every couple. While exercise is a powerful ally, it’s essential to choose the right activities that resonate with your body’s needs. Remember, it’s not about intensity but consistency and balance. As you stride, stretch, lift, or swim, envision a future where you’re not just building a healthier you but also paving the way for the next generation.

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About the Author: NFP Editorial Team

The NFP Team is composed of seasoned professionals in the field of natural health and reproductive wellness. With diverse qualifications ranging from Naturopathy and Reproductive Medicine to Evidence-Based Medicine and Integrative Health, the team brings together a wealth of knowledge and experience. Collectively, they have decades of hands-on experience in treating a myriad of health conditions with a focus on fertility and reproductive issues. Their scientifically grounded approach combines modern medicine with traditional practices, ensuring a holistic healthcare model. The team’s articles, videos, guides, and reports are meticulously researched and designed to provide actionable insights for couples on their path to parenthood. Rest assured, the information presented is rooted in science and honed by the practical, real-world experience of the NFP team members.