Trying to conceive can be an emotional journey, but did you know that exercise can significantly improve fertility? Studies show that regular physical activity regulates hormones, enhances ovulation, and increases blood flow to reproductive organs. This guide covers:

• ✔ Best exercises to boost fertility (Yoga, Cardio & Strength Training)
• ✔ How ovulation impacts conception
• ✔ When to exercise for maximum results
• ✔ Fertility yoga poses to try tonight
• ✔ Workouts to avoid when TTC

How Exercise Improves Fertility

1. Regulates Hormones & Ovulation

• Balances estrogen and progesterone levels (NIH Study)
• Reduces PCOS symptoms (a leading cause of infertility)
• Helps maintain a healthy BMI, crucial for regular ovulation

2. Increases Blood Flow to Reproductive Organs

• Improves uterine lining quality
• Enhances egg health by delivering more oxygen

3. Reduces Stress (A Major Fertility Killer)

• Lowers cortisol, which can disrupt ovulation
• Releases endorphins, improving mood and libido

Best Fertility-Boosting Exercises

1. Fertility Yoga (Best for Hormone Balance)

• Legs-Up-The-Wall (Viparita Karani) – Increases pelvic blood flow
• Butterfly Pose (Baddha Konasana) – Stimulates ovaries
• Cat-Cow Stretch – Supports uterine alignment

How Often? 3-4x/week (Avoid intense hot yoga)

2. Moderate Cardio (Improves Ovulation)

• Brisk Walking (30 mins/day)
• Swimming (Low-impact, full-body workout)
• Cycling (Moderate pace, 20-30 mins)

Why? Studies link moderate cardio to higher pregnancy rates (Fertility and Sterility Journal)

3. Strength Training (Balances Insulin Levels)

• Squats (Boosts circulation to pelvic region)
• Kegels (Strengthens uterine muscles)
• Pilates (Core strength = better reproductive health)

Avoid heavy lifting (>15 lbs) if doing IVF.

4. Pelvic Floor Exercises

• Kegels (3 sets of 10/day)
• Bridge Pose (Activates pelvic muscles)

When to Exercise for Maximum Fertility

Tip: Track ovulation using OPKs or BBT thermometers for perfect timing.

Exercises to AVOID When Trying to Conceive

• ✘ Marathon Running (Extreme cardio disrupts hormones)
• ✘ CrossFit/Heavy Lifting (Raises cortisol)
• ✘ Hot Yoga/Bikram (Overheating harms egg quality)

Fertility Diet + Exercise Combo

Eat More:

• Leafy greens (Folate for egg health)
• Walnuts & Salmon (Omega-3s improve blood flow)
• Berries (Antioxidants protect eggs)

Avoid:

• Processed sugar (Spikes insulin)
• Trans fats (Increases inflammation)

Final Tips to Conceive Faster

• ✔ Track ovulation (Use apps like Flo or Clue)
• ✔ Exercise 30 mins/day, 5x/week
• ✔ Reduce stress (Meditation + Sleep 7-8 hours)
• ✔ Avoid alcohol & smoking