What to Know About Exercise During and After a Embryo Transfer Cycle?

As you prepare for your embryo transfer, one of the biggest questions you might have is whether it’s safe to continue exercising? Should you stick to your usual workout routine or take it easy? Can physical activity impact implantation success?

My name is Dr. Lucky Sekhon, and I am a practicing REI in New York. This is my blog where I share information on fertility and women’s reproductive health. This post is the third in my four-part series on exercise and fertility, exploring how you can safely stay active during the different stages of fertility treatment and pregnancy. I’ve already covered exercise while trying to conceive and exercise during an egg retrieval cycle. Now, let’s focus on the embryo transfer phase and how to approach exercise to best support your body.

Understanding the Embryo Transfer: What’s Happening in Your Body

Embryo transfer is one of the most delicate phases of the fertility process. Whether you’re in a medicated or natural cycle, your body is preparing for the embryo to implant in the uterus and hopefully establish a pregnancy. This means creating the best possible uterine environment, where balance and care are crucial.

While there’s no hard evidence showing that exercise can directly disrupt implantation, many fertility doctors (myself included) recommend taking a cautious approach. This advice is more about peace of mind than proven risk—because we know how easy it is to second-guess every decision in this emotional time. Let’s explore what that cautious approach looks like in practice.

Pre-Transfer Exercise: What’s Safe Leading Up to Transfer?

The good news is that before the embryo transfer, you can maintain your regular exercise routine. Unlike during an egg retrieval cycle, your ovaries aren’t enlarged at this stage, so there’s no need to worry about risks like ovarian torsion.

High-intensity and high-impact activities (such as running, cycling, and strength training) are generally safe leading up to your transfer. This is an ideal time to stay active and manage stress, so if you’re used to more intense workouts, you can keep them up.

However, some women prefer to shift toward more calming activities like gentle yoga or walking in the days leading up to the transfer. These activities can help you feel grounded and prepare your mind and body for what’s ahead. Remember, stress management is critical, and finding a movement routine that keeps you calm and centered can support your overall well-being.

Post-Transfer: Acting Like You’re Pregnant

After the transfer, many doctors advise taking a more cautious approach, even though there’s no direct evidence that exercise harms implantation. It’s less about the physical risk and more about giving yourself peace of mind. Once the transfer is done, it’s easy to feel like every action could influence the outcome—but the truth is, and I am going to put this in bold because I get this question a lot: you can’t dislodge the embryo or stop implantation by moving your body!

That said, it’s recommended to avoid high-intensity or high-impact exercises in the days after transfer. This means skipping activities like:

• Running
• Heavy lifting
• High-Impact Training (HIIT) workouts
• Any movement that causes jarring, bouncing, or intense core engagement

Taking it easy isn’t just for your body—it’s also about feeling mentally secure and confident in the decisions you’re making. The focus should shift to gentle, low-impact movements that keep you feeling good without adding extra stress to your system.

Managing Exercise During the Two-Week Wait

The two-week wait —the time between your embryo transfer and your pregnancy test—can be emotionally challenging. For many, this is the most anxiety-inducing part of the process, where you might feel like you’re walking on eggshells, waiting for news.

During this time, light exercise can be a great way to manage stress and support your mental well-being:

• Walking
• Gentle yoga (without inversions or core twists)
• Stretching
• Light swimming

These activities keep your body moving without elevating your heart rate too much or causing any strain. Remember, the goal is not about impacting implantation—exercise can’t do that—it’s about reducing stress and staying grounded.

What you should avoid during the two-week wait:

• Intense cardio
• Heavy lifting
• Anything that makes you feel exhausted or out of breath

The focus is on keeping your routine low-key and enjoyable, so it doesn’t add to the emotional rollercoaster of waiting.

Post-Pregnancy Test: When Can You Resume Normal Exercise?

Once you receive your positive pregnancy test, you’ll still need to wait for your doctor to confirm that the embryo is implanted in the correct location (typically with a pelvic ultrasound, one to two weeks later). Until then, it’s wise to continue avoiding high-impact activities.

Once you have a confirmed intrauterine pregnancy on an ultrasound scan, your fertility doctor will likely give you the green light to resume your normal exercise routine, assuming no complications. However, it’s important to remember that every pregnancy is unique, and your doctor will provide personalized guidance based on your overall health and how the pregnancy is progressing.

Why Exercise Recommendations Are About Mental Peace of Mind

The recommendation to take it easy post-transfer isn’t because exercise poses a real risk to the embryo or implantation—it’s because this part of the IVF process can feel so high stakes. After months (or years) of preparing for this moment, it’s only natural to feel anxious about what happens next. The goal is to give yourself the mental reassurance that you’re doing everything possible to support a healthy pregnancy.

By following a gentle exercise routine during this time, you can keep your body moving, manage stress, and feel confident that you’re creating the best possible environment for implantation and early pregnancy.

Conclusion: Stay Active Mindfully and Focus on Mental Well-Being

Exercise during an embryo transfer cycle doesn’t have to stop, but it should be adjusted to help you feel calm and supported. Here’s what to remember:

• Before transfer, it’s generally safe to maintain your regular workout routine.

• After transfer, prioritize gentle movements and avoid high-impact or strenuous activities for your peace of mind.

Once a pregnancy is confirmed, your doctor will guide you on when it’s safe to return to your usual exercise routine. Getting back to regular exercise early in the pregnancy is important – it is very easy to get deconditioned and then it can be harder to get into a healthy routine with regular movement and cardiovascular exercise later in the pregnancy. Regular exercise during pregnancy is associated with improved mental and physical health for those who are expecting and reduced overall pregnancy and delivery complications. Exercise during pregnancy makes for happier, healthy moms and healthier babies. 

Every fertility journey is unique, and it’s important to listen to your body and consult with your doctor for advice tailored to your specific situation. This process is emotional and physical, and exercise can help you stay grounded during a time of uncertainty.

This is the third post in my series on exercise and fertility. Stay tuned for the final blog, where we’ll discuss exercise during and after pregnancy, offering practical tips for staying active as your body changes.

If you found this post informative, I encourage you to check back weekly, subscribe to my monthly newsletter (on the siderbar) and follow me on my Instagram where I post regularly on topics relating to fertility. If you are considering freezing your eggs or suffer from infertility and are interested in booking a consultation with me at my New York City office, you can submit an appointment request here.