Fertility & Exercise

We hear it at school, in doctors' offices, in awareness campaigns, in advertisements, and basically everywhere: exercise. And we know it, exercise is fundamental for health. However, very little is said about the type of activities one should perform depending on age, goals, medical history, and the other factors involved in each person's physical, mental, and emotional health.

Knowing what type of exercise your body and mind require according to your context is almost as important as doing the exercise itself. And, during a fertility journey, staying healthy is key to increasing the chances of treatment success. What are the recommended exercises for each process? Here we tell you a little about the activities you can do depending on the fertility treatment you are undergoing [or are thinking about undergoing] and the stage you are in.

Ovarian stimulation: the first step on multiple paths

During a in vitro fertilization,egg freezing or embryo freezing, intrauterine insemination, and even timed intercourse, it is necessary to go through a stage known as ovarian stimulation. This procedure consists of administering medication to increase the production of follicles in the ovaries for maturation. The hormones used during this stage tend to increase the size of the ovaries and, therefore, the chances of suffering from ovarian torsion. In other words, ovarian stimulation can increase the risk of the ovaries twisting, which hinders blood flow and may require surgical intervention. Fortunately, limiting exercise to low-impact activities reduces the risk of experiencing this condition.

Exercises for patients in the ovarian stimulation stage

Now you are probably wondering what low-impact exercise is and what kind of activities it includes. Low-impact exercise is characterized by slow and gentle movements, which can contribute to the development and maintenance of muscle mass, stimulate circulation, and prevent injuries resulting from overexertion. These are some of the low-impact exercises you can incorporate into your routine during the ovarian stimulation process:

• Walking: taking a walk for a few minutes a day will keep you active and help you clear your mind.

• Low-impact stretching or Pilates: these types of movements are perfect for reducing back pain, improving mobility, and lowering tension and stress.

• Prenatal yoga: there are many types of yoga, and some of them require movements that curve your spine or invert your body completely. Avoid these types of poses; instead, focus on stretches and poses while standing, sitting, or lying on your back.

• Tai Chi: this ancient technique improves balance, increases coordination, builds strength, and promotes peace of mind.

• Gentle swimming: at a slow pace,Without doing flips or dives, swimming is excellent for renewing your energy and mobilizing every limb in your body.

Remember that before performing any of these activities, you should consult your fertility specialist: everyone is different and has different needs. Additionally, it is important to avoid overexerting yourself during these exercises or doing them for long periods. Being well-rested and healthy is one of the keys to having a calm and gentle fertility journey.

After ovarian stimulation

Once the ovarian stimulation phase has ended, the path of fertility treatments begins to branch out. However, many specialists recommend avoiding exercise completely for at least two weeks before starting the procedure [and this includes timed intercourse, intrauterine insemination, or egg retrieval for freezing or in vitro fertilization!]. After starting treatment, the branches of the tree of possibilities take different directions.

On one hand, when it comes to egg or embryofreezing, it is recommended to wait two weeks or until after your period to resume your usual sports or exercises, as by this time, your ovaries will have returned to their normal size. On the other hand, in the case of an embryo transfer during in vitro fertilization, an intrauterine insemination or timed intercourse—after the break recommended by your fertility specialist—it is possible to continue performing low-impact exercises like those mentioned above. This stage is known as the "two-week wait" and is a key moment in the success of the treatments. Therefore, it is essential to reduce stress, avoid anxiety, and keep your body in an optimal state.

More exercises for other fertility treatments

Now, there are some procedures that do not require ovarian stimulation, but they do require considerations regarding physical activity. For example, for a sperm freezing treatment to be successful, it is necessary to collect a sample that contains healthy sperm. The quality of a sperm sample is determined by cell concentration, morphology, and motility. All of these are criteria that, according to multiple studies, can improve considerably thanks to exercise. There are even studies that point out that performing moderate and continuous physical activity for six months can improve sperm quality. You can briskly walk, jog, ride a bike, dance, swim leisurely, play volleyball, and do aerobics.

Something similar happens in the case of timed intercourse without ovarian stimulation and for people who wish to get pregnant on their own: exercising can help boost fertility by improving physical, mental, and emotional health. In these cases, moderate exercise is likewise excellent for promoting overall well-being.

The big picture

Everyone experiences a different fertility journey. Some people are certain that the next step in their path is to start a family, others know for sure that is not what they are looking for, and others have not yet made a decision. But, even among those who are part of these groups, there are many differences. That is why everyone needs personalized care; one that takes into account every aspect of their body, mind, and path.

At Fertilidad Integral, we understand, and we are here to support you every step of the way on your path to fertility. We are more than just a fertility clinic; we are a center that cares for every aspect of your journey. At our facilities, you will find psychological support, specialists in nutrition and, of course, yoga classes designed to strengthen both your body and mind according to your specific needs. If you have any questions, please don't hesitate to reach out! We are here to support you.