Fitness•Sep 19, 2024

The Do's & Don't Of Exercise During IVF

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The Do's & Don'ts of Exercise During IVF

Embarking on your in vitro fertilization (IVF) journey can be a challenging and sometimes isolating experience. It really wasn’t until recent years that women began talking about and sharing their experiences with infertility. This has helped build a community around the process, but it remains difficult to navigate as there can be so many opinions and nuances when it comes to navigating fertility struggles and what may be the best option for you and your family.

The IVF process can come with many questions about the best ways to ensure viability. One of those questions is often about the role exercise can play. Exercise can be extremely beneficial when it comes to the IVF process, but it is crucial to find the right guidelines to help you feel strong and empowered throughout your treatment. Understanding the benefits, dos, and don'ts of exercising during IVF can make a significant difference in both your physical and mental well-being.

The Benefits of Exercise During IVF

Physical Health Benefits

Exercise during IVF can be a great way to stay connected to your body. One major benefit of engaging in regular exercise is that it helps to improve overall circulation, which is beneficial for both your body and your fertility. This improved blood flow plays a major role in supporting a healthy uterine lining, which is crucial for a smooth embryo implantation. In addition, anything that improves your heart health and cardiovascular fitness can have positive implications for your fertility.

Physical activity can also help reduce stress, boost your immune system, and improve your overall stamina, making you feel more energetic and ready to tackle each step of the IVF process. While you may have heard that you need to stop all exercise during this process, this is not true. Outside of the period directly preceding and following egg retrieval during which your ovaries are enlarged and modifications are required to your fitness routine, you can workout as you would normally, while consulting your doctor and listening to your body to focus on what feels good.

Mental Health Benefits

We understand that this journey can be just as difficult a mental journey as it is a physical one, and we know that so many women rely on regular exercise as a way to alleviate stress and anxiety. The mind-body connection is so important. Engaging in regular physical activity is a way for your body to release endorphins, which can help to reduce anxiety. Exercise can also provide a sense of routine and normalcy, which can be comforting during the often unpredictable IVF process.

Expert Opinions and Studies

When it comes to exercise during IVF, it's crucial to balance activity with knowledge. At The Sculpt Society, we’ve partnered with the amazing Dr. Lucky Sekhon, a double board certified OBGYN, reproductive endocrinologist and fertility expert, to create our newest program that is focused on helping women through their fertility journey. Dr. Lucky emphasizes the importance of incorporating exercise into your routine throughout this process. Movement can help optimize your overall health and even reduce the risk of pregnancy complications.

Research also indicates that an active lifestyle can favorably impact the outcome of IVF treatments. Dr. Lucky advises that while it's important to trust the science, it's equally important to listen to your body. Adjust your exercise routine based on how you feel and consult with your doctor for personalized advice. Remember, the goal is to stay healthy and support your fertility journey without overexerting yourself.

The Do's of Exercise During IVF

We encourage you to continue your normal fitness routine and not limit your workouts during the IVF process, outside of the time period when your ovaries are enlarged preceding and directly following egg retrieval. Throughout your fertility journey, fitness can be a great way to focus on activities that support your body’s needs and help manage stress.

Incorporate Low-Impact Exercises

When it comes to exercise during IVF, we believe that incorporating low-impact movement is the way to go. Activities like walking, slow + controlled sculpt classes, and gentle yoga are excellent choices. These exercises are easy on the joints and help maintain fitness without putting excessive strain on your body. Low-impact exercises can also aid in reducing stress and improving your overall mood.

At The Sculpt Society, we offer a variety of low-impact sculpt workouts. These workouts typically involve controlled movements using light weights or bodyweight to build strength and tone muscles gently. If you’re not sure where to begin, our Beginner Workout Program is the perfect place to start.

Focus on Gentle Cardio

Gentle cardio exercises, such as brisk walking or dance cardio, can be beneficial during certain parts of your fertility treatment cycle. We recommend incorporating cardio during your embryo transfer cycle of IVF, but avoiding cardio during the egg retrieval process.

These activities can help keep your cardiovascular system in check without overexerting yourself. There are many health benefits of dance cardio that are also beneficial during this process. Dance cardio is a great way to enhance your circulation and blood flow, and keep your heart healthy during this period.

Walking is another great option as it’s low-impact, easy to do, and requires no special equipment. Whether it’s a leisurely stroll through your neighborhood or a brisk walk in the park, walking helps improve circulation, reduces stress, and keeps you active without overexerting yourself.

Integrate Yoga and Stretching

Yoga and stretching are perfect for maintaining flexibility and reducing stress. Gentle yoga poses can help relax your mind and body, creating a sense of peace and balance. Incorporating stretching routines can also prevent stiffness and keep your muscles supple, which is particularly important during the physically demanding IVF process. Avoid any poses that put pressure on the abdomen, and always practice with caution.

We also recommend adding light stretching to your daily routine. Stretching can be done at any time of the day and doesn’t require a lot of time or effort. Focus on gentle stretches that target major muscle groups and avoid any movements that cause discomfort.

Maintain Consistency and Routine

Consistency is key when it comes to exercise during IVF. Establishing a regular exercise routine can provide structure and a sense of control. It’s important to stick to a schedule that works for you, even if it’s just 10-15 minutes a day (pro tip: check out our quickie workouts!). This routine will help you stay motivated and keep your body prepared for each stage of IVF.

The Don'ts of Exercise During IVF

Avoid Vigorous Exercise Leading Up To And Directly Following Egg Retrievals and Fresh Embryo Transfers

Vigorous exercise, which includes activities that significantly raise your heart rate and involve intense physical effort, should generally be avoided during the stages of the IVF process in which your ovaries are enlarged. This occurs in the time period leading up and directly following your egg retrievals.

When the stimulation phase begins, during which medications are used to encourage the ovaries to produce multiple eggs, we encourage women to engage in consistent exercise with little to no limitations or restrictions. However, as the ovaries grow after the first 4-5 days of injections, it is time to start modifying your exercise routine. The guidelines for movement while your ovaries are enlarged are put in place to avoid twisting your ovaries. To do this, we recommend you avoid anything too aerobic, as well as avoiding any core work.

After the egg retrieval process is complete, it generally takes 1-2 weeks for your ovaries to return to their typical size, or as soon as you get your period. During this time period, the same modifications should remain in place. To confirm when you can return to normal workouts without modifications, we recommend you talk to your doctor. After that point, your body will generally return to a feeling of normalcy as you prepare for the embryo transfer cycle. The embryo transfer period is generally much more flexible from an exercise perspective, as your ovaries are not enlarged during this period.

The only exception to this is if you are pursuing a fresh transfer, which is when you're not freezing the embryos, but rather transferring an embryo immediately a week after the egg retrieval. This isn't the most common method with modern-day IVF, but it's important to be aware that that is an option. If you are using this process, the focus should be on creating a calm and stable environment for the embryo to implant and grow, and the same exercise modifications should remain in place.

During these time periods that require modifications, consider low-impact activities such as walking, light stretching, or workouts that avoid any stress on your core, such as standing arms. These forms of exercise can help maintain overall fitness and well-being without putting undue stress on your body. Dr. Lucky suggests that maintaining a balanced approach to exercise, tailored to the specific demands of your IVF treatment, can contribute to better outcomes and a more manageable fertility journey.

Over-Exercising and Not Listening to Your Body

Whether you're undergoing a fertility journey or not, over-exercising can be dangerous and lead to injury if you're not paying attention to what your body needs. It's even more important to be mindful of this as you embark on the IVF journey. We want to stress that tuning into your body's signals and recognizing when you might be pushing too hard is crucial.

During IVF, your body is already under significant stress from fertility medications and procedures like egg retrieval and embryo transfer. Adding the strain of over-exercising can exacerbate these stresses, potentially affecting the quality of your eggs, the uterine lining, and the overall environment for embryo implantation. Over-exercising can lead to physical fatigue, hormonal imbalances, and even disrupt your menstrual cycle, all of which can negatively impact fertility. At the end of the day, you’re the one who knows you best, so listen to your body and consult your fertility specialist if you’re feeling unsure!

Creating a Safe Exercise Plan

Consult with Your Fertility Specialist

Before starting or continuing any exercise routine during your IVF treatment, we would encourage you to consult with your fertility specialist. They can provide personalized advice based on your specific health needs and the details of your IVF plan. Your doctor can help you to identify any high risk complications and provide you with peace of mind to know that you are caring for your body properly during this time.

Listen to Your Body's Signals

Your body is your best guide during IVF. Make sure that you’re paying close attention to how you feel during and after a workout. Consult your doctor before starting any high-intensity exercise during IVF treatments, and consider gentle options like our sculpt classes tailored for IVF support.

While consistent exercise during this process can be extremely beneficial, it’s also important that you listen to your body and avoid pushing yourself past your limits.

Customize Your Fitness Routine

Every IVF journey is unique, so it’s important to tailor your fitness routine to your specific needs. Consider incorporating a variety of exercises that you enjoy and can easily integrate into your daily routine. The Sculpt Society’s fertility workout plan has created a customized routine to help guide you through this journey safely.

Get Active

Finding the right balance with exercise during IVF is crucial for supporting both your physical and mental health. By listening to your body, you can maintain an active lifestyle that complements your IVF treatment. Always consult with your doctor, customize your routine to fit your needs, and stay motivated by remembering that every little bit of movement counts.

As you navigate this fertility journey, it's important to know that you’re not alone! The Sculpt Society is here to support you throughout your journey, so join the TSS Fam to gain an amazing community of empowered women. We have resources for every step of the way, from the best exercises for trying to conceive to information about what age you should freeze your eggs and tips for how to help a friend through a miscarriage.

Exercise during IVF isn’t about pushing your limits; it’s about finding a gentle, supportive routine that helps you feel strong and confident throughout your fertility journey. Embrace the process with kindness and patience as you take important steps toward achieving your goal of an IVF pregnancy.

Sources:

Elizabeth A. Shenkman et al. The Impact of Exercise on Assisted Reproductive Technology Outcomes: An Evidence-Based Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5803901/

Southern California Reproductive Center. Should I Restrict Exercise During IVF? https://www.scrcivf.com/should-i-restrict-exercise-during-ivf/

Luo, W., et al. (2012). Effects of physical activity on female reproductive hormones and IVF outcomes: A review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3982290/

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