Many of you might be confuse is exercise has a good impact or bad ones to fertility level. This article will explain to you the benefits of regular exercise for women who want to conceive. However, there is also risk of infertility if one does too much exercise. Does too much exercise will affect women who have infertility issues?
According to researches, regular exercise can actually improve reproductive function. A study in Obstetrics and Gynaecology who analyse women with regular exercise, ( ie. 30 minutes or more daily) had reduced the risk of infertility due to ovulation disorders. Another study in 2009 about Human Reproduction and Harvard study have also found that fitness activity plays important role in increasing the chance of conceiving for a woman who want to have a baby.
So what are the tips regarding the exercise for women who are willing to get conceived
1. Find the balance
It is very important that you find the balance between extreme exercise and too little exercise. Some of the testimonies from women who got conceived include having regular exercise in their daily routines. Some also suggests that extreme exercise will affect your estrogen level and therefore reduce the chance of conceiving.
Dr. Schoolcraft says, intense exercise sessions cause the body to break down the proteins in muscles, producing ammonia, a pregnancy-inhibiting chemical.
“The extremes of exercise ” too much or too little” are never good,” Dr. Grifo says. “You need to find a balance between the two; that’s when your body functions optimally.”
It is recommended to have 3 to 5 times a week for around 30-45 minutes per session. The following type of exercise you can follow:
- Gentle walking, 5 times a week, for 30 minutes to 1 hour
- 2-3 1 hour sessions of yoga
- Zumba, 2-3 times a week ( Pre-conception Period, not during pregnancy)
- Aerobics, 2-3 times a week
- Leisurely bike riding ( Pre-conception Period, not during pregnancy)
- Light jogging (Pre-conception Period, not during pregnancy)
Exercise to avoid while trying to conceive:
- Bikram yoga (hot yoga, raised body temperature)
- Core strength training after ovulation, including core Pilates training
- Exercise 7 days a week for more than 45 minutes to 1 hour
- Running for many miles each day
- Extreme boot camp training series
- Exercise over an hour long
- Any type of regular, strenuous training for sports (running, gymnastics, ballet, etc.)
Yoga is strongly recommended because not only it is good for your physical health but it is also good for your mental health.
There are five yoga poses that are recommended for pregnant women:
- Standing mountain
- Supported triangle
- Supported Squat
- Cat/Cow pose and Child’s pose
- Belly Breathing
For more information please visit fitpregnancy.com
2. Healthy Weight
It is about making your body at a healthy enough to carry a baby. This means that you also need to make sure that your body is within a normal BMI range (18.5 to 24.9). This can be done with regular exercise but also healthy diet.
Real life testimony from Michelle who used to be a runner has reduced her exercise between 30 to 45 minutes a day and she got pregnant after that. She is now has four kids.
3. Healthy eating plan
This is strongly recommended for those who are overweight.
Trim calories and gradually up your exercise to reach a fertility-friendly BMI. Aim for 60 minutes of cardio five days a week, and strength-train for 30 minutes three times a week. Even so, “you can work out too hard even if you’re overweight,” Dr. David cautions. “Build up your tolerance slowly.”
In conclusion, regular exercise is still very essential for women who would like to conceive. The amount of exercise should be moderate around 3-5 times per week for 30-45 minutes. Apart from that, healthy diet and regular acupuncture are also important to reduce stress and regulate/enhance hormone levels. Acupuncture and regular exercise will enhance the fertility level and hence will give more chance of conceiving.More