The Importance of Exercise in Preparing for Pregnancy
Planning for pregnancy involves more than just timing ovulation and taking supplements. One of the most impactful ways to support a healthy conception and pregnancy journey is through regular, intentional exercise. A balanced fitness routine not only boosts physical health but also regulates hormones, reduces stress, and enhances fertility.
In this article, we explore how exercise prepares your body for pregnancy, the best types of workouts to consider, and what to avoid while trying to conceive.
Why Is Exercise Crucial Before Pregnancy?
Exercising prior to conception creates a strong foundation for both mother and baby. Here’s why it matters:
- Improves cardiovascular health: A healthy heart supports the increased blood flow demands of pregnancy.
- Maintains healthy weight: Obesity or being underweight can affect ovulation and hormone regulation.
- Regulates blood sugar and insulin: Especially important for women with PCOS or prediabetes.
- Boosts mental wellbeing: Exercise reduces anxiety and depression, improving your emotional readiness for parenthood.
- Enhances sleep quality: Restful sleep is essential for hormonal balance and recovery.
The Link Between Exercise and Fertility
Exercise plays a significant role in reproductive health. Moderate physical activity is linked to improved fertility outcomes in both women and men. For women, it helps balance key reproductive hormones such as oestrogen and progesterone.
Studies have shown that regular moderate exercise can:
- Regulate menstrual cycles
- Promote healthy ovulation
- Increase the success rate of assisted reproductive techniques like IVF
However, it’s important to note that excessive or high-intensity exercise may have the opposite effect, especially in women with low body fat. A balanced approach is key.
Pre-Pregnancy Exercise Goals
When preparing for pregnancy, exercise should be focused on building strength, stamina, and hormonal balance. Key goals include:
- Strengthening the core: Helps support the growing uterus and reduces back pain during pregnancy.
- Improving pelvic floor strength: Prevents urinary incontinence and supports labour and delivery.
- Enhancing flexibility and balance: Reduces the risk of injury and helps with body changes during pregnancy.
- Supporting cardiovascular endurance: Prepares the body for physical demands of pregnancy and childbirth.
Best Exercises to Prepare for Pregnancy
Not all workouts are created equal, especially when trying to conceive. Focus on routines that support overall wellness without causing excess stress on the body.
1. Walking
A low-impact cardio option that improves circulation, reduces stress, and keeps your body in motion without overexertion.
2. Swimming
Great for cardiovascular fitness and joint health. Swimming also relieves pressure on the back and improves overall muscle tone.
3. Yoga and Pilates
These workouts enhance flexibility, core strength, and mental calm—key for conception and managing pregnancy changes.
4. Strength Training
Helps build muscle and improve metabolism. Focus on bodyweight exercises or light resistance, such as squats, lunges, and glute bridges.
5. Cycling (Stationary)
Supports heart health and leg strength without putting pressure on joints.
How Often Should You Exercise?
The NHS recommends at least 150 minutes of moderate-intensity exercise per week for adults. For those preparing for pregnancy, this can be broken down into five 30-minute sessions, combining cardio, strength, and flexibility training.
Important tip: Consistency is more valuable than intensity. Aim for regular movement rather than occasional extreme workouts.
What to Avoid When Exercising While Trying to Conceive
- High-intensity interval training (HIIT): Overdoing it can disrupt hormonal balance.
- Extreme calorie restriction: May cause your body to enter 'survival mode' and suppress ovulation.
- Excessive running: For women with low BMI, long-distance running can negatively affect fertility.
- High-impact sports: Sports like martial arts or heavy lifting may risk injury if not done properly.
Exercise and Hormonal Health
One of the most beneficial aspects of exercise is its impact on your hormones. Regular physical activity helps regulate insulin, cortisol (stress hormone), and reproductive hormones, all of which play a role in fertility.
For example: Women with Polycystic Ovary Syndrome (PCOS) often struggle with insulin resistance and irregular cycles. Exercise helps reduce insulin resistance, improve cycle regularity, and increase chances of ovulation.
The Role of Diet and Lifestyle Alongside Exercise
Exercise alone isn’t enough. It should be part of a broader preconception health plan that includes:
- Balanced nutrition: Focus on whole foods rich in folate, iron, omega-3s, and antioxidants.
- Limiting alcohol and caffeine: Both can affect fertility and hormone levels.
- Stopping smoking: Smoking reduces fertility in both men and women.
- Reducing stress: Chronic stress can interfere with ovulation and sperm health.
Listening to Your Body
Every woman’s body is different. While exercise is beneficial, it’s important to listen to your body’s signals. Overtraining can lead to missed periods, fatigue, and hormonal imbalance—all of which can hinder conception.
Symptoms of over-exercising include:
- Increased irritability or fatigue
- Insomnia
- Missed or irregular periods
- Weakened immune system
Speak to a GP or fertility specialist if you’re unsure whether your exercise routine is supporting your conception goals.
Real-Life Success Example
Consider Emma, a 33-year-old from Manchester, who struggled with irregular cycles and PCOS. After working with a fitness coach to establish a sustainable exercise routine that included yoga, strength training, and daily walks, she noticed improved cycle