How Daily Exercise Improves Fertility
So you are trying to have a baby. Eating a healthy diet and moderate exercise is considered best to improve your fertility. However, high intensity and high frequency exercise may adversely affect fertility. According to studies high-intensity workouts can change hormonal balance, disrupt ovulation and alter the entire menstrual cycle. A number of studies also indicate that leading a sedentary lifestyle can be detrimental to fertility, so truly it is all about moderation.
Exercise is a key component of weight management. Evidence suggests that moderate regular exercise positively influences fertility and assisted reproductive technology (ART) outcomes. Another study states that exercise and weight loss improves ovulation in women who have polycystic ovary syndrome (PCOS), a common hormone disorder that often causes infertility. Thus regular exercise is important for fertility, but it needs to be low-impact, moderate and done on a consistent basis.
Women who are trying to conceive should exercise regularly at a moderate level by which they can strengthen muscles, build stamina, increase flexibility, increase circulation, reduce stress, and prevent depression and anxiety, while promoting regular detoxification of excess hormones and toxins in the body. All of these benefits make regular, moderate exercise essential for healthy pregnancy preparation. They should exercise, for 30 minutes a day, 3 times a week, with 2, 30 minute strength training sessions.
Exercising is good for men and may boost their sperm count, the fertility experts said. In particular, men who lift weights or spend time working or exercising outdoors tended to have a higher-than-average sperm concentration in their semen, according to a study.
Benefits of Exercise
- Helps to maintain weight and to lower body fat levels.
- Better sleep: women who sleep less than 5 hours each night were more likely to gain weight.
- Builds and maintains strong bones.
- Improves your mood.
- May help with depression and anxiety.
- Reduces risk of heart disease.
- Increases flexibility and posture.
- Strengthens your muscles.
- Gives you more energy.
- Decreases risk of diabetes.
- Reduces backaches, constipation, bloating and swelling.
Exercise that are considered best for women trying to conceive:
- Brisk walking, 5 times a week, for 30 minutes to 1 hour
- Nia, 2-3 times a week.
- Zumba, 2-3 times a week.
- Aerobics, 2-3 times a week.
- Light jogging.
- Leisurely bike riding.
- Yoga sessions.
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