Trying to conceive often comes with a long list of questions. Should you eat differently? Should you exercise more, or less? Is your daily routine helping or hurting your chances?
Exercise is one of the most talked about lifestyle factors when it comes to fertility, and for good reason. The link between exercise and fertility is real, but it is not as simple as “more is better.” Balance matters just as much as movement itself.
Below, we look at what the research says, how exercise affects men and women differently, and how Fertility Choice can support you on your journey.
Is there a link between exercise and fertility?
Yes, there is a genuine connection between exercise and fertility. Regular movement helps regulate hormones such as insulin, cortisol and oestrogen, all of which play a role in ovulation, sperm production and overall reproductive function.
Exercise also supports a healthy body weight, improves blood flow to the reproductive organs and helps the body manage stress more effectively. All of these factors can influence your chances of conceiving.
That said, the relationship between exercise and fertility is not a straight line. Too little activity can contribute to weight gain and insulin resistance, while too much can place the body under physical stress and disrupt the very hormones that support fertility. The goal is moderation, not extremes.
How much exercise is ideal?
Most fertility specialists agree that around 30 to 60 minutes of moderate activity, three to five times a week, is a good target for most people trying to conceive. This level of exercise has been linked to a lower risk of ovulation related infertility.
Exercising for more than an hour a day, particularly at high intensity, may have the opposite effect and increase the risk of ovulatory issues. The key is choosing activities that leave you feeling energised rather than depleted.
Benefits of exercise for women’s fertility
Supports hormone balance and ovulation
Consistent, moderate exercise helps keep hormones such as insulin and cortisol in check. When these hormones are out of balance, they can interfere with regular ovulation and menstrual cycles.
Helps manage PCOS
For women with polycystic ovary syndrome, exercise is often one of the first lifestyle changes recommended. Strength training and aerobic activity a few times a week can improve insulin sensitivity, support a healthy weight and ease some of the symptoms that disrupt ovulation.
Supports a healthy weight for conception
Body weight plays a meaningful role in fertility. A body mass index between roughly 20 and 25 is generally associated with the lowest fertility risk, while a BMI under 18.5 or over 30 can increase the risk of ovulation related infertility. For women carrying excess weight, even modest weight loss through exercise can make a noticeable difference.
Reduces stress
Trying to conceive can be emotionally demanding. Exercise is a well known way to lower cortisol levels and boost mood enhancing chemicals like serotonin and endorphins, helping to ease some of that emotional load.
May improve IVF outcomes
Some research suggests that women who exercise regularly before and during fertility treatment, like IVF, report higher pregnancy and live birth rates than those who are largely inactive. While exercise is not a guarantee of success, it appears to give the body a stronger foundation for treatment.
Benefits of exercise for men’s fertility
Fertility conversations tend to focus on women, but men’s reproductive health matters just as much, and exercise plays a role here too.
Improves sperm quality
Moderate, regular exercise has been linked to better sperm concentration, movement and shape. Men who stay physically active tend to show better semen quality than those who are sedentary, showing a positive link between exercise and fertility.
Supports healthy testosterone levels
Carrying excess weight, especially around the abdomen, is associated with lower testosterone and reduced sperm production. Exercise helps by supporting fat loss and improving insulin sensitivity, both of which favour healthy hormone levels.
Reduces oxidative stress
Oxidative stress can damage sperm DNA over time. Regular moderate exercise helps reduce this kind of cellular stress, supporting long term sperm health.
A word of caution for men
Excessive endurance training, heavy cycling and activities that raise testicular temperature or involve prolonged sitting can have a negative effect on sperm production. Balance and recovery matter just as much for men as they do for women.
Finding the right type of exercise
There is no single “best” fertility workout. Activities like brisk walking, swimming, yoga, pilates and light strength training tend to strike a good balance between benefit and sustainability.
The most useful exercise is the one you will actually stick with. Choosing something enjoyable makes it far easier to stay consistent, which matters more for fertility than intensity ever will.
If you are trying to conceive with a partner, exercising together can also help. Shared activity builds motivation, encourages emotional support and makes healthy habits easier to maintain as a team, there are more than just physical health links between exercise and fertility.
How Fertility Choice can help
At Fertility Choice, we understand that fertility is influenced by far more than medical treatment alone. Lifestyle factors, including exercise, form an important part of the bigger picture.
Our team offers comprehensive fertility assessments for both men and women, personalised treatment plans, and honest guidance on how lifestyle choices like exercise fit into your unique journey. Whether you are just starting to think about your fertility or are already undergoing treatment, we are here to support you every step of the way.
Contact Fertility Choice today to learn how a balanced lifestyle, alongside expert fertility care, can support your journey to parenthood.
FAQs
Can exercise make you more fertile?
Exercise cannot guarantee fertility, but moderate, regular activity can support the hormone balance, healthy weight and reduced stress levels that all contribute to better reproductive function in both men and women.
What kind of exercise can boost fertility?
Moderate activities such as brisk walking, swimming, yoga, pilates and light strength training are generally considered fertility friendly. These support circulation and hormone regulation without placing excessive strain on the body.
Can I still exercise when trying to get pregnant?
Yes. Most people can safely continue a moderate exercise routine while trying to conceive. It is best to avoid extreme or excessive training and to speak to your fertility specialist if you have any specific health concerns.
Can exercise delay ovulation?
Excessive or high intensity exercise can disrupt hormone levels and, in some cases, delay or suppress ovulation. This is more likely with prolonged high intensity training than with moderate, consistent activity.
