Tips On Exercise While Trying To Conceive

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Tips On Exercise While Trying To Conceive

By Megan Roup

Megan holds a BFA in Dance from NYU Tisch School of the Arts and is a certified fitness instructor. She danced professionally with the NBA’s Brooklynettes. Megan has been recognized by top publications like Vogue, Goop, Shape and WWD, and has worked with world-renowned brands such as Chanel and New Balance. Learn more about Megan

So, you're starting your TTC (trying to conceive) journey—exciting times ahead! While there's a lot to think about, finding the right balance with exercise can make a world of difference, supporting both your body and mind throughout this special time. 

In this article, we’ll dive into the benefits of exercise when trying to conceive, the types of workouts that are most supportive, and how to create a routine that nurtures both your fertility and overall well-being.

Benefits of Exercise When Trying to Conceive

Regular exercise offers a host of benefits, especially when you’re trying to conceive. Let’s break down how physical activity can positively impact your TTC journey.

Physical Health Benefits

Staying active is incredibly beneficial when trying to conceive, as it supports overall well-being and reproductive health. Exercise can help balance your hormones, improve cardiovascular health, and promote healthy blood flow—all of which are key factors in supporting fertility. Engaging in activities like gentle cardio (our dance cardio is a favorite!) and strength training not only helps regulate your menstrual cycle but also boosts muscle tone, which can aid in creating an optimal environment for conception.

To support you along this journey, we’ve partnered with Dr. Lucky Sekhon, a double board-certified OBGYN, reproductive endocrinologist, and fertility expert, to develop a fitness program tailored specifically for women trying to conceive. This program offers a curated collection of workouts designed to align with each phase of your cycle, ensuring your exercise routine complements your body’s needs at every step. Whether you’re focusing on gentle, restorative movements or strengthening exercises, our TTC program is crafted to empower you with safe and effective workouts. 

Mental Health Benefits

Let’s face it—trying to conceive can sometimes feel like a rollercoaster of emotions and hormones. This is where exercise can make a significant impact. It releases those feel-good endorphins, naturally lifting your mood and reducing stress and anxiety. Incorporating some yoga or stretching into your routine can also help you relax and clear your mind, giving you that much-needed mental break.

Keeping a positive outlook is so important during this time, and the mental clarity that comes from regular exercise can help you stay grounded and focused.

Exercise For Each Phase Of Your Cycle While Trying To Conceive

When it comes to exercising while trying to conceive, syncing your workouts with your menstrual cycle can help optimize your energy levels and support your overall fertility. Our TTC program at The Sculpt Society tailors each phase of your cycle with specific types of workouts that nurture your body’s changing needs, allowing you to stay active in a way that feels both effective and gentle. Here’s what you can expect:

Phase 1: Menstruation

During your menstrual phase, it’s all about listening to your body and prioritizing rest and recovery. Our workouts focus on gentle movements like stretching, yoga, and slow + controlled exercises designed to alleviate menstrual discomfort, promote blood flow, and help you stay connected to your body without overexertion. Think of this phase as a time to reset, with exercises that soothe and rejuvenate rather than strain.

Phase 2: Follicular Phase

As you move into the follicular phase, energy levels typically start to rise. This is the perfect time to incorporate more dynamic workouts that build strength and endurance. Expect sculpt classes, full-body workouts, and a touch of dance cardio to boost your mood. These workouts are designed to harness the natural uptick in energy, promoting muscle tone and overall fitness while setting a solid foundation for the rest of your cycle.

Phase 3: Ovulation

Ovulation often brings peak energy and motivation, making it an excellent time to push your workouts a bit further. To maximize this high-energy window, our program incorporates moderate-intensity strength training, sculpting, and quick bursts of dance cardio. The focus here is on balanced full-body workouts that engage multiple muscle groups, enhancing circulation and optimizing your body’s readiness for conception.

Phase 4: Luteal Phase

The luteal phase is all about winding down, with a focus on exercises that maintain strength while also promoting relaxation. Expect slower, controlled movements, cozy sculpt sessions, and restorative classes that cater to the body's need for gentler activity. The aim is to keep you active without overwhelming your system, helping to manage premenstrual symptoms and maintain a sense of calm and balance as your cycle comes full circle.

Tips For Exercising While Trying To Conceive

Exercise can be an incredible support during the TTC journey. At The Sculpt Society, we want to help you create a healthy routine that builds strength, supports cardiovascular health, and keeps you feeling your best. Here are some tailored tips to ensure your exercise habits are keeping you safe and align with your TTC goals.

Avoiding Extreme Conditions And High-Impact Movements

Maintaining your usual exercise routine while TTC is generally safe, with only a few key exceptions. We recommend avoiding exposure to extreme temperatures, like hot yoga or saunas, as these can impact body temperature during critical phases, such as embryo implantation.  

If you’re undergoing fertility treatments, such as IVF, please see our guide to exercise during IVF for more information.

Listening to Your Body's Signals

One of the most important aspects of exercising while TTC is paying close attention to your body’s signals. If you experience any discomfort, pain, or unusual symptoms during a workout, it's important to stop and assess. Your body knows best, and tuning into its needs will help you maintain an effective and safe exercise routine.

Creating a Balanced Fitness Routine

A balanced fitness routine is essential for supporting your fertility and overall health. Here’s how to create one that works for you.

Combining Different Types of Workouts

A well-rounded fitness routine should include a mix of cardio, sculpt strength training, and flexibility exercises. This combination ensures that all aspects of your physical health are addressed, from cardiovascular endurance to muscle strength and flexibility. By varying your workouts, you’ll also keep things interesting and prevent burnout.

Scheduling and Consistency

Staying consistent with your workouts is more important than how long they are. Even just 10-15 minutes a day can make a difference. The trick is to find a routine that fits your schedule and stick with it. Our programs at The Sculpt Society are formatted with 5 workout days and 2 rest days a week for optimal exertion and recovery time. 

Adapting Your Routine as Needed

As your body evolves throughout the TTC journey, it’s important to be flexible with your workouts. Our program is designed to adapt with you, offering modifications to accommodate your changing needs. Depending on how you feel and any advice from your healthcare provider, you may need to adjust the intensity or type of exercise. Don’t hesitate to make these changes—being open to modifying your routine ensures you stay active in a way that supports your well-being and feels right for you.

Expert Advice and Recommendations

Hearing from experts and those who have been on similar journeys can be incredibly reassuring. Let’s explore some insights and testimonials.

Insights from Fitness and Fertility Experts

Our founder Megan Roup emphasizes the importance of finding joy in movement and listening to your body. Her approach to fitness during the TTC phase focuses on moderate, consistent exercise that supports both physical and mental well-being. By following a balanced routine and avoiding excessive strain, you can nurture your fertility while also staying active.

Our amazing fertility specialist, Dr. Lucky Sekhon, truly believes that we should talk more about our fertility journeys. Opening up with these conversations leads to increased resources and a sense of community in a time that can feel isolating. She also believes that exercise plays a crucial role in this journey, helping to nurture both the body and mind as you go through it.

After conceiving, you should also be mindful of your physical exercises to avoid over-straining your body. Understanding pregnancy exercises during the first trimester can help you adjust your routine early on. Check out our Life Stages Programs which have workout videos for every stage of life.

Supporting Your Overall Well-Being

Exercise is just one piece of the puzzle. Supporting your overall well-being is crucial when trying to conceive. Here’s how to round out your approach.

The Role of Nutrition and Hydration

A balanced diet rich in nutrients, combined with proper hydration, plays a significant role in supporting fertility. Focus on whole foods that nourish your body and provide the energy needed for regular exercise. Staying hydrated is equally important, as it aids in circulation and overall bodily functions.

Stress Management Techniques

Managing stress is vital during the TTC journey. Incorporating stress management techniques, such as meditation, deep breathing exercises, and mindfulness practices, can complement your fitness routine. These techniques help create a balanced, holistic approach to well-being that supports both your mind and body.

Exercise can be a powerful ally in your fertility journey, helping to support both your physical and mental health. By embracing a balanced routine that includes gentle cardio, strength training, and yoga, you can enhance your well-being while staying in tune with your body’s needs. Remember to listen to yourself, be consistent, and adapt as you go. With the right approach, exercise can be a joyful and empowering part of your path to conception. For more insights and personal stories, check out The Sculpt Society Community Testimonials.


Sources:

1. Medical News Today. Should you exercise during your period?. https://www.medicalnewstoday.com/articles/326364

2. Cleveland Clinic. Kegel Exercises. https://my.clevelandclinic.org/health/articles/14611-kegel-exercises

3. Center of Reproductive Health. Lifestyle & Fertility Recommendations. https://crh.ucsf.edu/about-fertility/lifestyle-for-fertility

“Fertility

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Tips On Exercise While Trying To Conceive

Tips On Exercise While Trying To Conceive

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