When you’re trying to get pregnant, you must prepare your body to carry a baby for nine months. While there are no guarantees that adding exercise to your daily routine will help you become pregnant, getting healthy might help you become more fertile and make your pregnancy easier. Consult your doctor before beginning any new workout routine.
Benefits
Starting a new exercise routine can have a few benefits when you’re trying to get pregnant. If you’re overweight, you might have problems ovulating regularly or getting pregnant when attempting in vitro fertilization. Losing weight can undo these negative effects and make it easier for you to get pregnant. Although there’s no evidence that exercise can make you more likely to conceive, having stronger muscles and getting your blood pumping will make you healthier overall, which is essential to getting and staying pregnant.
What to Avoid
Exercising too often and too vigorously actually can lower your chances of conceiving. Intense aerobic exercise will limit the production of the hormone progesterone, making it harder for you to ovulate. Avoid high-intensity activities like weightlifting, running, interval training or intense cycling or aerobics classes. If you really love these types of activities, limit yourself to no more than seven hours of intense activity per week. Add in some lower-intensity exercises to supplement your routine if necessary.
Exercises to Try
Exercises that strengthen your core and pelvis are ideal at this time, since these are the muscles you’ll use when having sex and carrying your baby. You also won’t be able to exercise your stomach muscles when pregnant, so getting them fit before pregnancy makes for an easier delivery and recovery. Yoga and Pilates will strengthen your core without affecting your progesterone levels. Walking and swimming slow laps also are safe and healthy exercises.
Exercise for Men
A man has to have healthy, active sperm to conceive a baby, so it’s important that fathers-to-be exercise as well. Getting regular exercise can help a man be at his most fertile. On the other hand, working out to the point of pain and exhaustion can cause his sperm count to drop, so it’s essential that he not overdo his workout routine. A man who wants to father a baby should begin an exercise routine if he’s overweight. According to MayoClinic.com, a man can produce higher-quality sperm if he’s at a healthy weight.
References
- BabyCenter; I'm Overweight. Will This Affect My Chances of Getting Pregnant?; Spencer Richlin
- American Pregnancy Association: Pre-Conception Health for Women
- MayoClinic.com: Getting Pregnant: Female Fertility: Why Lifestyle Choices Count
- BabyCenter; Why and How to Strengthen Your Core for Pregnancy; Lorie Parch
- MayoClinic.com: Healthy Sperm: Improving your Fertility
