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Exercise Dos and Don’ts When Trying to Conceive

Woman leaning on a fitness ball thinking about the exercise dos and don’ts when trying to conceive

If you’re having doubts about exercising while trying to get pregnant, we’re here to set the record straight: it’s perfectly safe. Joining a gym and being active while trying to conceive is a big step in the right direction. Exercise is beneficial for your general health and wellness and can help your body get ready for pregnancy. However, while most workouts are beneficial for both mother and fetus, there are specific exercises that should be avoided during this period to keep everyone healthy and stress-free. That’s why, in the rest of this article, we’ll cover some of the most important exercise dos and don’ts when trying to conceive.

Do: Exercise Regularly

If you’re thinking of having a baby, start an exercise routine before you get pregnant. This can improve your mood during pregnancy, offer you more energy for labor and delivery, and speed up the process of losing weight after giving birth. Additionally, it could increase your fertility, particularly if you have PCOS or are overweight and are having trouble becoming pregnant. Establish a regimen that is conducive to conception and find the workouts that are best for you.

Don’t: Run Too Much Too Fast

Exercise is proven to aid in conception but don’t overdo it too quickly. Of course, if you run regularly, it should be quite safe to keep up your habit while trying to get pregnant. On the other hand, exerting yourself and going above your running limitations isn’t recommended.

Start small and work your way up if you have never run before but are eager to be in shape and be healthy before becoming pregnant. Couch to 5k is a terrific method to incorporate jogging into your exercise routine in a sustainable and safe manner.

Do: Mix It Up

Variety is good in your diet, hobbies, and daily routines. Keeping this varied is what makes life interesting and makes you healthy. That being said, it’s no wonder variety is also third on our list of exercise dos and don’ts while trying to conceive. One of the best things you can do if you’re trying for a baby is to mix up your exercises from time to time.

Blend it up

To change up your fitness program, pick a range of activities that you love and do them when you can. You might not be able to go for a stroll, for instance, if it is pouring, but you can still do yoga or Zumba inside. Moreover, swimming is another excellent kind of exercise since it provides a pleasant sense of weightlessness, which is fantastic for pregnant women.  However, before purchasing any new fitness gear to support a new exercise regimen, you should check customer reviews on a site such as Consumer Opinion to find out what other “parents-to-be” think of a specific piece of gear.

Don’t: Exercise During IVF Without Speaking With Your Doctor

Although exercising while attempting to conceive is typically OK, there may be certain times during an IVF cycle when your physician may advise you to take it easy. During the stimulation phase of the cycle, the ovaries will become enlarged as the egg follicles are growing. The ovaries can be at a slightly higher risk of twisting on themselves (“ovarian torsion”) so when you start feeling bloated during the cycle, this is your body’s way of telling you to take it down a notch with respect to exercise. As your ovaries return down to normal after the egg retrieval, you can check with your physician about resuming exercise. Similarly, your doctor may want you to refrain from exercise around the time of the embryo transfer.

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Do: Strengthen Your Core

Pregnancy causes your tummy to swell, your breasts to enlarge, and your center of gravity to change, putting stress on other parts of your body. You’ll be somewhat likely to get back discomfort later if you don’t strengthen the muscles in your back and abdomen ahead of time. There are additional benefits to core exercise. Good balance and posture, both essential when you’re pregnant, come from having a strong core.

Don’t: Play Contact Sports before checking with your OB/GYN

Usually, team sports are considered great for morale and a great way to work out. However, once you conceive, you should check with your OB/GYN about which sports are safe to continue. We recommend caution with any activities where you may easily lose equilibrium. Keep in mind that your center of gravity is off when you’re expecting, and we don’t want you or your baby to fall or hurt yourself!

Do: Stay Hydrated

Make sure you drink plenty of fluids when you work out, especially if you’re trying for a baby. Always keep a water bottle near, and even when you don’t feel that thirsty, make sure you’re drinking enough water regularly.

However, it’s not just about the water; what you eat while trying to conceive also matters. For example, you need to make sure you’re getting plenty of vitamins, minerals, and probiotics to stay healthy and keep your potential future baby healthy too.

Don’t: Focus on Weight Loss

The desire to reach your target weight before gaining the extra pregnant pounds may be strong, but now is not the time for a fad diet or gimmicky workout program. Make sure you’re feeding, not starving, your body. Aim for a balanced diet rather than one that drastically reduces calories or excludes particular food categories.

Final Thoughts

It might feel like there are so many exercise dos and don’ts when trying to conceive that it’s hard trying to keep up with it. However, that’s only your brain trying to scare you. In reality, it’s very easy to find a workout regimen that works great for you and doesn’t negatively affect your fertility. Just make sure you’re doing it for the right reason (staying healthy) and not a bad one (losing weight). Before you start working out, consult with your doctor. They might have some helpful tips for how to stay healthy and keep your baby healthy too.

If you would like to learn more about GENESIS Fertility New York or are ready to schedule an appointment, please speak with one of our representatives at 718-GENESIS.

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