For healthy women with TTC, moderate activity for five hours or less each week is typically advised. Consider reducing the intensity of your workouts if you’re used to going all out. Replace your challenging exercise with one of the following ideas:
Walking is a low-impact, safe, and highly effective kind of exercise that is great for your heart and is also a great way to release stress.
The blood flow is increased by dancing, and you can show off your moves. Additionally, dancing burns lots of calories.
Riding a bike for 30 minutes a few times a week is a great way to get some healthy exercise. If you’re sharing the road, ensure your safety by wearing a helmet and watching out for careless drivers.
Yoga is a great way to relax and limber up (perfect for giving birth!). Yoga helps strengthen and tone your body while reducing stress related to infertility. Do not overwork your body if you practice yoga in a studio or at home. Furthermore, Bikram (hot yoga) is not advised. Speak to your doctor.
Pilates is peaceful and challenging simultaneously, making it a fantastic way to stay in shape and increase fertility.
One of the best ways to keep in shape while TTC is to swim for fitness. You may get good aerobic exercise without putting excessive strain on your joints. You can choose your speed when swimming for fitness and progressively increase it. For those just beginning a training regimen, this is a fantastic alternative.
Always be aware of your body’s cues, and drink enough water. Take it easy if you don’t frequently exercise because you never want to risk falling or hurting yourself, and keep in mind that you could become pregnant at any time.
Regular marathon runners may need to pause their training temporarily. It’s best to postpone any marathon preparation because long-distance, intensive running may occasionally interfere with ovulation.
Cross-fit, weight training, and IVF
Exercise that lasts four hours or longer per week is considered strenuous and can affect your fertility and IVF success rates. Activities associated with lifting, such as weightlifting, are strenuous. If this is your preferred exercise and you have been doing it, speak with your doctor. It may be wise to take a break from your workout, switch to a new movement, or reduce your intensity while you’re TTC or undergoing IVF.
Take your vitamins as directed.
Take a daily multivitamin that contains 40 to 80 milligrams of iron and at least 400 micrograms of folic acid. According to Harvard research, women who took daily multivitamins with 400 micrograms of folic acid were 40% less likely than those who didn’t experience ovulatory infertility over eight years.
On your dish, mix things up. No matter how wonderful your fertility diet plan seems, overeating anything is never good for the body. Even if you eat fresh tomatoes every day of your life, Krieger explains, “you can be receiving too much of something in your soil.” Break out of your nutritional ruts—we’re looking at you, addicted mac ‘n’ cheese lovers—and broaden your fertility diet by including foods from all across the nation, if not the world. According to Krieger, “the more diversity you have, the more likely you are to be able to make up for any nutrient deficits.”