Fertility Network UK

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Training / exercising whilst trying to conceive

Hi,

There seems to be mixed opinion about how much exercise you can / should do whilst TTC. I had an accident in Jan and snapped a ligament in my knee so my fitness deteriorated rapidly. Now I'm finally getting back on track and seeing a personal trainer etc to help with the rehab. I really want to get fitter and lose some weight etc but don't want to overdo it.

Any fitness peeps out there that have any advice about how much is too much or any guidelines etc with regards to TTC? Thanks all.

25 Replies

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I’ve never been told exercise should be limited unless you’re during treatment. Up until I started my cycle I was going to the gym 5x a week, if you’re stimming exercise would be restricted as there’s a risk of your ovaries twisting also after transfer I didn’t do much other than walking x

Ah interesting. Thanks a lot for letting me know. xx

I’m not a fitness fanatic but do exercise regularly! I would imagine the advise for TTC would be the same as a early pregnant- light exercise is fine but no heavy lifting or anything too strenuous. My midwife told me walking, swimming & cycling were safe to do & actually they encourage ladies to exercise during pregnancy. xoxo

Yes it's just a bit hard to know where the line is! I also exercise to lose weight / trim up / get strong which is also good for conceiving so it's just about finding that line I guess. Thanks for your feedback xx

You are very welcome.

Exercise is good as it helps encourage blood flow to the uterus which is great for conceiving. 😍

I carried on as normal TTC, but didn’t do any heavy lifting. xozo

I was always worried about this but my first was concieved while I was going to the gym 5 days a week doing weights, running etc and she's perfectly healthy and before I did IVF I would go to gym 6 times a week at least, I just calmed down while stimming and during my FET. I'd say do what you normally do as long as you feel comfortable and listen to your body, just don't do more than an hour and if your knackered take a day off xxxxxx

Fantastic, thanks so much for your feedback that's really appreciated. xx

Hi, honey! Just dropped in to say dr never told me exercising will do harm. Furthermore, if your body got used to such an amount of exercising - then it just needs it Probably there might be a couple of days you'll not want to make it too intensive. But it won't last for long. So let me wish you all the best of luck and support with your treatment plan. Babydust to you, lovely fitness girl. x

Thank you. I used to be fit until I had my skiing accident in Jan and then couldn't exercise. Then when I could get back into it, I did so very tentatively because of TTC. However it's been so long now and such a long journey that I think it's time to just get back to it again. Like you say, my body needs it so maybe doing more could help!! Have tried everything else! xx

Fitness and health is so important for fertility. Labour is intensive and you need to be strong to get through it. I ended up having a c section after 30 hours of labour because he was the wrong way around. I was shattered.

I’m getting back into exercise in a few weeks, I just want to feel good about my body again after what I’ve gone through with recent mc I’d let things slide maybe that’s a factor I don’t know xx

Gosh you poor thing. Must have been very exhausting. I totally get wanting to feel good about your body again. I've also had a recent mc and just want to work in conjunction with my body rather than hating it which is what I've grown to do throughout the year. I do think body and mind need to work together! Good luck on your exercise plan too xx

I’ll look at fertility diets, exercises to aid blood flow to the uterus and overall circulation. I’m not in bad shape but I’ve got to a point where I don’t care anymore because I hate my body after the mc. I want to enjoy life generally and I think exercise is good for the mind xx

Literally couldn't agree with you more. Thanks for your input. I really want to like my body again. I also want to enjoy life again and that, for me, is exercising. Sounds like great minds think alike! xx

I’m an exercise instructor, I’d recommend yoga, Pilates and swimming (a mix of the 3 or 1 or 2) rather than anything with weights or too strenuous. All 3 are things you can keep doing right throughout pregnancy and post pregnancy (after recovery time of course), you would just reduce amount and intensity with pregnancy. Especially thinking of your injury - perhaps start with swimming to build up stamina and support your knee. Yoga with Adriene on You Tube is fab. x

Very interesting take on things, thank you. Yes I've been doing a fair bit of swimming. My personal trainer is very mindful of my injury and that's partly why I went to her to really get it back on track as I don't want surgery on it. So your take is to go slightly easy (as in not HIIT etc) whilst TTC? x

I would yes, but that’s just my opinion from my own personal experience and from seeing the effect of high intensity work outs on people’s bodies (they tend to come to me at the point of pain, injury, inflammation). Every trainer will have a different take on it, for me you have to take into account the whole person and situation - I’d say to anyone who has been TTC for a while to reduce stress and slow everything down in their life and that means both physical and emotional.

Exercise like HIIT is very tough on the body. Yoga gets the heart rate up and a sweat going on just as well as what you’d call typical ‘cardio’, and is much kinder to bodies, plus you’ll get the added benefit of a calmer mind.

I used to work out 5/6 times a week with running and weights etc but my body decided for me that it had had enough, now I do mostly yoga and gentle Pilates (any pain no gain!) and started off recovering from injury with swimming.

Listen to your body though, like i said it’s just my opinion and every body is different. x

Thank you. I do 10 mins of HIIT every morning and then I work out or swim at the gym twice a week. I walk a lot and also have an exercise bike at home but wouldn't say that I go crazy with exercise. I'm afraid I never really got on with Yoga and have tried loads of times. Ashtanga was the happiest test for me! I do love Pilates though so you are right, I need to take this back up too to support everything else. Any advice at all re following Pilates online? Thanks a lot for your help.xx

Hi, I’m still doing my PT 4x week a mix of weights and cardio. Just now I’m waiting to start treatment again and exercising like normal. My PT was great and adapted exercises for me when I was going through treatment making it tailored to body weight conditioning. Your body tells you usually when it’s not a good idea 😂😖🙈

If your trying to conceive they say to reduce stress on your body and exercise can be a stress so perhaps don’t over do it...

Oh really? That's really interesting thank you as it sounds like you work out a lot. I know it's so hard though cos not exercising enough was also stressing me out! You're right I need to learn to trust my body again. After my injury, TTC and mc, I have completely lost that trust x

The dr advised my daughter to cut down on high intensity exercise as it was creating an energy deficit which was contributing to her fertility problem. She is of normal body weight. Oestrogen is produced in the body fat so some fat is necessary,how much depends on the individual. Plenty of good advice from the other replies as to the type of exercise you can do like swimming etc.

Thanks for the response. How did you know it was creating an energy defecit if you don't mind me asking? Just very interested in symptoms etc. x

The original diagnosis was PCOS so she increased her exercise regime as advised. . Instead of improving the symptoms it made them worse. Eventually she changed clinics and went to a specialist in London who diagnosed a genetic form of Hypothalmic Ammenorhea which is exacerbated by exercise. This was all confirmed by blood tests.

She has cut done on the high intensity exercise and her hormonal profile has improved. Obviously this is just one person but it is as well to be informed of the possibities.

That is very kind of you to share thank you. I didn't mean to pry into her personal medical history. I'm so pleased to hear her hormonal profile has improved. Wishing her all the very best on her fertility journey. xx

You could check with your GP but I can’t imagine exercise would be detrimental as long as you’re also eating a healthy balanced diet and getting enough rest too xx

Thanks. It was more the level of exercise as I don't want to overdo it! Think everyone is different though so I think it's important to take your personal view on it. Thanks for the input. x