Fertility, IVF, and Exercise: How Movement Supports Conception

Trying to conceive can be an emotional rollercoaster. Between managing appointments, lifestyle changes, and the uncertainty of the process, it is easy to wonder what role exercise should play. Should you keep moving, slow down, or stop altogether?

According to Exercise Physiologist and MumSafe™ Trainer Anna Louise, movement matters, but it needs to be done mindfully.

In her session on Fertility, IVF, and Exercise, Anna shared how movement can support both natural conception and assisted fertility treatments such as IVF. The goal is not to push harder but to create a healthy, balanced environment where your body can thrive.

Exercise and Fertility: Setting the Foundation

When it comes to fertility, we often focus on age and hormones. But movement plays an important role for both women and men.

Regular, moderate exercise can:

• Improve circulation and reduce inflammation
• Support hormone balance
• Enhance egg and sperm quality
• Reduce stress and improve sleep
• Maintain a healthy body composition
  

In simple terms, consistent movement helps the body function at its best.

The research shows that the most effective approach for improving fertility is similar to the Australian physical activity guidelines:

• Around 150 minutes of moderate exercise each week
• Two to three days of strength training
  

This balance supports the reproductive system and overall metabolic health, both of which are important for conception.

However, Anna notes that more is not always better. Intense endurance training such as long-distance running or competitive events can temporarily reduce sperm quality or disrupt ovulation in some women. When trying to conceive, scaling back from high-intensity workouts and focusing on recovery can make a difference.

Exercise Before IVF: Preparing the Body

Think of pre-IVF movement as pre-season training for your body.

Three to four months before treatment is an ideal time to focus on strength, cardiovascular health, and recovery. This helps improve metabolic health, immune function, and hormone regulation for both partners.

Small, consistent efforts can create meaningful changes. Walking, gentle strength training, and stretching can improve egg and sperm quality and help your body handle the demands of treatment more smoothly.

Exercise During IVF Treatment

Once an IVF cycle begins, your exercise routine may need to change, but that does not mean stopping completely.

During stimulation and retrieval phases, the ovaries enlarge, which can make some movements uncomfortable and slightly increase the risk of ovarian torsion (when the ovary twists). To stay safe:

• Avoid high-impact or twisting movements
• Skip intense core or plyometric workouts
• Avoid inversions in yoga, such as headstands or shoulder stands
  

Choose activities that feel gentle and grounding, such as:

• Walking or light cycling
• Low impact strength work
• Stretching, mobility, and stability exercises
• Restorative yoga or Pilates, avoiding deep twists or lying on your stomach
  

The aim is to keep your body moving, support blood flow, and lower stress without overloading your system.

If bloating or discomfort makes movement difficult, light walking or mindful breathing can still support your wellbeing.

The Emotional and Mental Health Side

Fertility treatment can be emotionally demanding. Gentle movement offers a powerful outlet to manage stress, release tension, and regain a sense of control.

Regular exercise can help regulate cortisol (the stress hormone), lift mood, and support better sleep. For many women, staying active is part of their identity. Adjusting the intensity of exercise, rather than stopping altogether, helps maintain that sense of self during an uncertain time.

After Retrieval and Transfer

Following egg retrieval, rest and recovery are important. However, complete bed rest is not recommended. Gentle walking, stretching, and breathing exercises help with circulation and mental health.

After an embryo transfer, continue with light movement if you feel comfortable. The focus should be on calm, mindful activity that promotes relaxation and steady blood flow. Your body needs oxygen and gentle movement, not extra strain.

Once pregnancy is confirmed, you can transition into safe prenatal exercise with the guidance of a MumSafe™ Trainer and, if needed, a Women’s Health Physiotherapist.

Exercise Is Not a Cure, But It Helps Create the Right Conditions

Exercise cannot solve every fertility challenge, and some factors are beyond your control. What movement can do is improve your body’s internal environment.

It supports circulation, reduces stress, and helps regulate hormones so that when conception occurs, your body is ready to support it.

Whether you are trying to conceive naturally or through assisted treatment, movement can be an empowering part of your journey. It helps you reconnect with your body and care for yourself through one of life’s most demanding experiences.

You Deserve to Feel Strong and Supported

If you are preparing for IVF or trying to conceive and are unsure how to move safely, you do not have to figure it out alone.

MumSafe™ Trainers are specially educated in women’s health and work in collaboration with Women’s Health Physiotherapists. They offer evidence-based, compassionate support for every stage of your fertility and motherhood journey.

👉 Find a qualified MumSafe™ Trainer near you or online. Click here to find a MumSafe™ Trainer near you or online.

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