Move for Fertility: The Workout-Conception Connection You Need to Know

Exercise impacts fertility in surprising ways, but finding the right balance is essential. The optimal routine supports hormone balance, enhances blood flow to reproductive organs, regulates weight, and reduces stress—all crucial factors in conception. For women, moderate exercise helps regulate menstrual cycles, improve ovarian function, and increase blood flow to reproductive organs, while excessive activity can lead to hypothalamic amenorrhea. For men, physical activity improves sperm quality and boosts testosterone, but overtraining can have the opposite effect. The fertility fitness sweet spot includes moderate cardio (walking, swimming, light jogging) for 30-45 minutes 3-5 times weekly, strength training 2-3 times weekly to regulate insulin levels, and fertility-specific yoga poses that increase blood flow to reproductive organs. Both extremes—underweight and overweight—can challenge fertility, with BMI between 18.5 and 24.9 generally considered optimal for conception. Remember: it's about quality over quantity.