What exercise is best when you are trying to get pregnant?
I often get asked about the best exercise to focus on when TTC. Like with most things, there is quite a bit of conflicting information out there isn’t a completely one-sized fits all approach as we are all very different, but there are some general rules of thumb that I recommend to my clients in clinic.
So what exercise do I recommend when you are trying to get pregnant? Here are some key recommendations…
1. Moderate cardio is best and high intensity should be avoided
For happy healthy hormones and well functioning menstrual cycle, there’s definitely a sweet spot. Too little is no good but studies show that too much is equally as harmful when TTC. Research shows that moderate cardio improves fertility outcomes whereas high intensity can lower them. Very intense exercise like HIT, spinning, long-distance running etc should be avoided and a focus placed on moderate cardio like swimming, gentle jogging, dance, tennis, walking, aerobics, cycling (leisurely and ideally not near traffic etc), conditioning classes. The frequency is also important - you don’t want to be doing cardio every day or all month. I would say 2-3 moderate cardio and some more restorative practices like yoga, pilates and stretching.
2. Exercise cyclicly or according to the phase of your menstrual cycle
Our energy levels and hormones are changing throughout our menstrual cycle. If we are really tuning in to how we feel and honouring that we should notice that we won’t always feel like doing the same type of exercise depending on where we are in our cycle (we are all different so this will look different from person to person). I’d recommend doing your most energetic movement in the first two weeks of your cycle (the follicular phase), focusing on raising your heart rate in the sheets only around ovulation and then winding things down a notch in the luteal phase or (two-week wait) particularly in week four. Doing practices that included deep breathing and promote healthy blood flow to the uterus to support implantation during this time like fertility yoga and pilates can be particularly helpful. During the few days before your period and at the start of the menstrual phase, practices like yin yoga or gentle stretching and waking in nature can be super helpful.
3. If in doubt, listen and connect to your body…
Is tuning into your body and listening to what it needs in terms of movement something you are used to or something that feels quite alien to you? Most people rarely do this before doing exercise or booking a class. Connecting to our body and really listening to what it needs can be a really powerful way to determine what movement will be supportive. Do you have lots of energy and feel like a dance class would feel amazing or are you overwhelmed and emotional and feel like some gentle yoga stretches and deep breathing would be nourishing? Same goes for lack of sleep and general tiredness, there’s a difference between holding ourselves accountable and moving our body from. place of love and pushing through exhaustion and not honouring our energy levels. Let the body lead and really listen to what she has to say.