From the Research
During preconception, aim for at least 150 minutes of moderate-intensity aerobic activity per week, ideally spread across multiple days, as this can help optimize fertility, improve cardiovascular health, and reduce stress, according to the most recent and highest quality study 1. This can include activities like brisk walking, swimming, or cycling. Additionally, incorporate strength training exercises targeting major muscle groups 2-3 times weekly. If you're already physically active, you can generally continue your current routine, but avoid starting extremely intense new programs when trying to conceive. Some key points to consider when exercising during preconception include:
- Staying well-hydrated and listening to your body, adjusting intensity if you experience discomfort
- Regular exercise before pregnancy helps manage weight and prepares your body for the physical demands of pregnancy
- Women with specific health conditions, such as obesity or polycystic ovary syndrome (PCOS), may benefit from exercise interventions, as shown in studies 1, 2
- Exercise can also reduce pain, decrease depression, anxiety, and stress, and improve fetal outcomes, as found in a study on yoga and assisted reproduction technology outcomes 3
- Current recommendations for physical activity in adults, as outlined in a 2019 study 4, suggest at least 150-300 minutes per week of moderate-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
It's essential to note that while exercise is beneficial, extremely intense exercise or over-training can have negative effects on fertility, particularly in women with a low body mass index (BMI) or those who are underweight, as discussed in a 2017 study 2. Therefore, it's crucial to find a balance and consult with a healthcare provider for personalized exercise recommendations before trying to conceive.