Is it OK to Exercise While Trying to Conceive?

When you’re trying to conceive (TTC), going through an egg retrieval or embryo transfer, or already pregnant, it’s natural to wonder if certain aspects of your lifestyle, like exercise, could be helping or hurting your chances. Many of my patients ask whether their workout routines are impacting their fertility—and that’s a perfectly valid question and one that is difficult to get a straight answer to online!

My name is Dr. Lucky Sekhon, and I am a double-board certified REI in New York City. In my practice I help hundreds of women each year in their journey to conceive. In my unyielding drive to help women understand their fertility better and combat disinformation, I am writing a four-part series of articles covering how to approach exercise during various stages of the fertility and pregnancy journey. In the upcoming posts, I’ll dive deeper into exercise during an egg retrieval cycle, exercise during an embryo transfer, and staying active during and after pregnancy. Today, I am going to focus on TTC and how syncing your workouts with your menstrual cycle could boost fertility. Exercise plays an essential role in overall health, but when it comes to TTC, finding the right balance is key. Note this article applies equally to those undergoing Intrauterine Insemination (IUI) as those attempting to conceive on their own.

If you would like to read the other articles in this series, please see a complete listing here.

The Science Behind Exercise and Fertility

Research shows that regular, moderate exercise can actually enhance fertility. It helps maintain a healthy weight, regulate hormones, reduce stress, and improve blood flow to reproductive organs. But the key here is moderation. Both over-exercising and under-exercising can disrupt hormonal balance, which could hinder ovulation or affect your menstrual cycle.

In recent years, a concept called cycle syncing has gained attention. This approach involves tailoring your workouts to different phases of your menstrual cycle, aligning exercise intensity with your body’s natural hormone fluctuations. For women trying to conceive, cycle syncing can be a thoughtful way to stay active while optimizing hormonal harmony.

Cycle Syncing: Aligning Your Workout with Your Menstrual Cycle

Your menstrual cycle has four phases, and each phase affects your energy levels, hormones, and how your body responds to exercise. Here’s how you can align your workouts with your cycle for maximum benefits:

1. Menstrual Phase (Days 1-5) This is the time of your actual period. During menstruation, you might feel lower energy levels due to a drop in hormones like estrogen and progesterone. This is the perfect time for restorative exercises such as gentle yoga, walking, or stretching. Focus on low-impact movements that support your body without pushing it too hard.
2. Follicular Phase (Days 6-14) After your period, your energy starts to pick up as estrogen levels rise. The follicular phase is a great time for more intense workouts, like cardio, strength training, or trying out new activities. With higher energy and endurance, you can focus on building strength and stamina, which is excellent for overall fertility health.
3. Ovulatory Phase (Around Day 14) During ovulation, you’re likely feeling at your best physically. Estrogen peaks and testosterone gives you an added boost of energy and strength. This phase is perfect for high-intensity workouts like weightlifting or high-intensity interval training (HIIT). However, if you’re actively trying to conceive, it’s important to avoid pushing yourself too hard. Balance is key.
4. Luteal Phase (Days 15-28) In the luteal phase, after ovulation, your body prepares for a potential pregnancy. As progesterone rises, you may feel more tired or sluggish. This is the time to slow down and focus on more moderate, low-impact activities like Pilates, stretching, or walking. Avoid intense exercise that could leave you feeling drained.

Exercise Recommendations While Trying to Conceive

Menstrual Cycle Phase	Recommended Exercises
Menstrual Phase	Gentle yoga, walking.
Follicular Phase	Cardio and strength training.
Ovulatory Phase	Weightlifting and HIIT
Luteal Phase	Pilates or light strength training

The Benefits of Exercise While Trying to Conceive

Stress Reduction

Let’s be real: TTC can be a stressful journey. Physical activity is one of the best ways to manage stress and keep those anxiety levels in check. Regular exercise, particularly aerobic activities like walking or light jogging, can boost endorphins and improve your mood, making the emotional rollercoaster of TTC easier to manage. Movement is medicine when it comes to your mental health.

Healthy Weight Management

Maintaining a healthy weight is crucial for fertility. Both being underweight and overweight can affect hormone production and disrupt ovulation. Regular, moderate exercise helps manage your body mass index (BMI), but if you’re exercising too intensely or dieting too harshly, it can have the opposite effect—throwing your cycle off track.

Improved Circulation

Exercise improves your general and cardiac health – I always say anything better for your heart and general health is always best for fertility. Regular exercise can help combat insulin resistance and health issues like atherosclerosis which can create an unhealthy, pro-inflammatory environment and could impede blood flow to your organs, including your reproductive organs, which is critical for ovarian and uterine health. This improved circulation helps create an optimal environment for egg production, ovulation, and potentially, implantation.

Tailoring Exercise to Your Personal TTC Journey

Your fertility journey is unique, and so should be your exercise routine. If you have a condition like PCOS or endometriosis, cycle syncing can be particularly helpful in managing symptoms and rectifying hormone imbalances stemming from insulin resistance and peripheral estrogen production in fat cells. In my clinic, I often help patients adjust their routines to fit their health needs and fertility goals. Sometimes it’s about finding gentler workouts, and other times it’s about slowly increasing intensity over time to improve energy and stamina.

The most important thing to remember is that TTC is a journey that thrives on balance, not perfection. Syncing your workouts with your cycle can help you feel more in tune with your body’s natural rhythms, promoting both hormonal balance and mental well-being. Exercise should leave you feeling energized and supported, not stressed or overworked.

Conclusion: Trust Your Body, Adjust Your Routine

Exercise while TTC is not only safe, but it’s also beneficial—when done thoughtfully. Syncing your workouts with your cycle can help you optimize your energy and support your fertility. The key is to listen to your body and adjust your routine accordingly.

In the next blog post in this series, I’ll dive into exercise during and after an egg retrieval cycle, including what activities to avoid and how to modify your routine as your ovaries begin to respond to fertility medications. Stay tuned for more tips on exercising safely during each stage of your fertility journey! If you would like to read the other articles in this series you can find them here.

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If you are considering IVF or suffering from infertility and are interested in booking a consultation with me at my New York City office, you can submit an appointment request here.