Your Fertility Boosting Exercise Guide

By Chloe Dymond Young - BANT Registered Nutritional Therapist, IBCLC and ex-Midwife (17 years).

The Best Exercise to Support Fertility: Researched Recommendations:

Movement is essential for hormone balance, metabolic health, and emotional wellbeing - all of which contribute to optimal fertility. But when it comes to trying to conceive, not all exercise is created equal. Research shows that the type, intensity, and timing of physical activity can either support or hinder reproductive health, depending on the individual.

In this blog, we’ll explore what the science says about fertility and fitness, how to tailor your routine to your unique physiology and genetics, and how to properly fuel before and after workouts to protect hormones and optimise conception.

Why Exercise Affects Fertility:

Exercise influences fertility through several interconnected systems:

  • Regulating insulin sensitivity and blood sugar - crucial for women with PCOS and irregular cycles

  • Balancing stress hormones like cortisol, which when chronically elevated can suppress ovulation

  • Improving circulation to reproductive organs

  • Supporting healthy body composition (but not overly low body fat, which may impair ovulation)

A 2018 study in Human Reproduction found that moderate-intensity exercise improved fertility markers in women with and without PCOS, while high-intensity overtraining was associated with anovulatory cycles.

Best Types of Exercise to Support Fertility:

1. Moderate-Intensity Cardio

  • Walking, cycling, swimming, light jogging

  • Improves blood flow and reduces insulin resistance

  • Aim for: 150–180 minutes per week (about 30 minutes most days)

2. Strength Training

  • Resistance training helps stabilise blood sugar, supports lean muscle, and improves metabolic flexibility

  • 2–3 sessions per week can help balance oestrogen, progesterone, and testosterone

3. Yoga & Pilates

  • Research supports yoga for lowering stress, improving vagal tone, and reducing inflammatory markers linked to fertility challenges

  • Beneficial for endometriosis, PCOS, and unexplained infertility

4. Mindful Movement

  • Dancing, tai chi, nature walks - anything that moves your body without over stressing it

  • These forms reduce sympathetic dominance and increase parasympathetic nervous system activation, crucial for reproductive function

Exercise Intensity: Finding the Fertility Sweet Spot:

Optimal:

  • Moderate intensity (60–70% of your max heart rate)

  • You can talk but not sing

  • Doesn’t leave you drained or anxious afterwards

Avoid (for most):

  • Excessive HIIT or chronic long-distance running

  • Overtraining without recovery

  • Training in a fasted state, especially for women

Studies in athletes show that intense exercise without adequate fuelling can lead to the “Female Athlete Triad”: low energy availability, menstrual disruption, and decreased bone density - all of which impair fertility.

Genetics & Personalisation: What Works for You?

Some people thrive on more intensity, others don’t. Genetic testing (like ACE, ACTN3, or PGC1-alpha) can help identify your muscle fibre type, recovery capacity, and stress resilience.

For example:

  • Fast-twitch dominant types may respond well to short bursts of resistance training

  • Slow-twitch dominant types may thrive with endurance-based movement but need to manage overtraining risks

If you’ve experienced irregular cycles, unexplained infertility, or hormone issues, it’s worth working with a practitioner to personalise your movement plan.

Fuelling Exercise for Fertility: Don’t Under-Eat!

Exercising without proper fuelling can increase cortisol, impair thyroid function, and lead to low energy availability, especially in women.

Pre-Workout:

  • A light carb + protein combo 30–60 mins before (e.g. oatcake with nut butter or banana with hemp seeds)

  • Avoid fasted workouts if trying to conceive - fasting can raise cortisol and suppress ovulation in some women

Post-Workout:

  • Replenish within 60 minutes: complex carbs + protein (e.g. quinoa salad with eggs, or smoothie with berries and protein)

  • Include magnesium, B vitamins, and zinc-rich foods to support recovery and hormones

Research from the Journal of the International Society of Sports Nutrition (2020) emphasises nutrient timing and energy availability as essential for female reproductive hormone balance.

Finally:

Exercise is a powerful tool for boosting fertility - when used wisely. It's not about pushing harder but moving smarter. By individualising your routine, respecting your cycle, fuelling properly, and focusing on recovery, you support your hormones, your energy, and your future pregnancy.

My programmes always incorporate lifestyle advice, including exercise and fuelling properly pre and post workouts. If you’d like to find out how I can tailor a nutrition and lifestyle programme to help you with fertility BOOK A FREE DISCOVERY CALL via the link.

Previous
Previous

10 Tips to Increase Nutritional Absorption from Meals

Next
Next

8 of the Best Stress Relieving Activities to Help You Relax