The Good news –Exercising for fertility

Most people know that regular physical activity is good for your health for the following proven benefits.

Weight Control – Regular physical activity helps to maintain a healthy weight. The higher the intensity of activity, the more calories and stored fat you burn. If you don’t have time to get a full work out, try to just be more active during the day by doing things like taking the stairs instead of the elevator or doing more at home. This will help you to maintain your weight as well.

Disease Prevention – Exercising not only helps you to maintain a healthy weight, but it helps to prevent certain health conditions and diseases. Physical activity can boost good cholesterol and can lessen unhealthy triglycerides. This helps with blood circulation, which lowers the risk of cardiovascular diseases. There are many other health issues physical activity may help to prevent such as stroke, metabolic syndrome, type 2 diabetes, depression and various types of cancer.

Mood improvement – A workout or even just a good 30 minute walk can stimulate different chemicals in the brain that can make you feel less stressed and happier. Also after working out you may possibly feel better about your overall appearance which helps increase confidence and self -esteem.

Energy boost– Regular physical activity helps with muscle strength which can increase your stamina or endurance. Exercise delivers oxygen and nutrients to your muscle tissues and helps your cardiovascular system function with more efficiency. With your heart and lungs working efficiently, the rest of your energy can be used for whatever else it is, that you need to accomplish. [1]

[1] http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389?pg=1

CAUTION: Don’t over-do it

Exercise is great for you, even while TTC. However, too much of anything has its consequences. If you over exercise, you’re putting extra stress on your body. A study found that women at a normal weight who worked out vigorously for 5 or more hours per week were 42% less likely to conceive than women who were less active. [1]

When you over work yourself, you may slow down the production of reproductive hormones like estrogen, progesterone and leptin. The reduction of these hormones is caused by lack of body fat. Body fat helps produce estrogen in women which helps regulate ovulation and regular ovulation is very important when TTC. Progesterone is a hormone that helps with implanting an egg once it is fertilized. Lastly, leptin is the hormone responsible for regulating appetite and metabolism.  After an intense work out, adrenaline is released and suppresses leptin as well as eating away at unused sugar and stored fat. This can lead to amenorrhea, which is a condition where a woman does not get a monthly period. If you’re not ovulating or menstruating regularly, unfortunately this can lead to infertility.

Finding Balance

It’s important to remember that there is a balance to everything we do in life. It healthy is to exercise while TTC, but too much can keep you from your goals rather than bring you closer to them.  So what can we do to find balance trying to boost fertility with exercise?

Yoga

Yoga for women trying to conceive is a great option! You can reap all the benefits of exercise and not have to worry as much about over working yourself. Here’s why.  There are yoga classes specifically designed for women who want to get pregnant. Prenatal yoga can be a safe because it is a gentle form of yoga that focuses on relaxation, strength building, stretching, and stress reduction. It can improve an individual’s overall sense of wellbeing during the fertility treatment process. So not only could prenatal yoga help you enjoy the benefits of regular exercise, it could also specifically help your fertility by increasing blood flow to your uterus, reducing stress, improving ovarian function, and lessening side effects of hormonal treatments.[2]

 

[1] http://www.webmd.com/baby/news/20120315/trying-to-get-pregnant-moderate-exercise-may-help

 

[2] http://www.natural-health-for-fertility.com/yoga-for-fertility.html#.VL1eskd4pLY