Fertility is the ability to conceive a child. Modifying your lifestyle to improve your pre-pregnancy health can improve your chances of conceiving and the health of your unborn baby. Many factors can affect fertility. Conversely, PCOS, pelvic inflammatory diseases, endometriosis, celiac disease and other medical conditions can reduce fertility.

A healthy weight increases the chances of conception and reduces the chances of infertility. Exercise can help overweight women lose weight. A slight drop in weight helps in increasing fertility. According to health experts, losing only 10% of body weight can increase fertility if you are overweight. Therefore, exercise is an essential part of weight management.

Exercise increases your chances of meeting recommended physical activity levels. Walking, swimming, cycling or climbing stairs instead of a lift will help you get the exercise you need for wellness and optimal fertility.

Weight Management and Fertility: The Connection

excess weight and female fertility

An optimal hormonal balance regulates the menstrual cycle. Obese women have higher levels of leptin, a hormone produced in fatty tissue. This can disrupt hormone balance and result in decreased fertility. The amount and distribution of body fat affects the menstrual cycle through various hormonal mechanisms. Therefore, the higher the weight and abdominal fat, the higher the risk of infertility.

Excess weight is associated with insulin resistance. In this condition, the body produces more insulin to maintain normal blood sugar levels and reduce sex hormone-binding globulin (SHBG) levels. It is a protein that regulates the sex hormones androgen and estrogen. As a result, it increases the chances of irregular menstrual cycles, reducing fertility.

Adverse changes in the hormonal balance that regulate the menstrual cycle due to obesity and being overweight also increase the risk of anovulation. Women with a BMI over 27 are more likely to be unable to conceive than women with a recommended weight. This is because the former group has problems with ovulating.

excess weight and male fertility

Obesity is also linked to low fertility in men. This is most likely the result of a combination of factors. These include hormonal problems, sexual dysfunction and other health conditions related to obesity. For example, it can lead to type 2 diabetes and sleep apnea (which can result in low testosterone levels and erectile problems.) Obesity alters the physical and molecular structure of sperm cells and reduces sperm quality. .

Healthy lifestyle choices can help increase fertility.

  • Maintain a healthy body mass index (BMI). Being obese or underweight can prevent ovulation.
  • Prevent sexually transmitted diseases by wearing protective equipment. Infections such as chlamydia and gonorrhea are among the most common causes of infertility.
  • Avoid working in night shift. Working out daily at night can increase the chances of infertility due to hormonal changes. If you work at night, make sure you get enough rest when you are not working.

exercise to improve fertility

You can do vigorous exercise in moderation as it will not cause any harm. In addition, you should avoid strenuous workouts for long periods of time without supervision.

  • move fast: Brisk walking is a great way to get some exercise that is both safe and effective. It’s good for your heart, boosts stamina, has a mild effect, and is a great stress reliever.
  • dance: Dancing increases blood flow. Moderate-intensity activities such as dancing can improve fertility.
  • cycling: Cycling for 30 minutes several times a week is a great way to get a good workout.
  • Total: Yoga is the best exercise for body-mind for fertility. Yoga helps you deal with stress and also helps in making your body strong and slim.
  • Pilates: Pilates is a great way to keep in shape and increase fertility.
  • Swimming: Swimming is one of the most effective ways to stay fit. You can get a good cardio workout in without putting too much stress on your joints. Swimming allows you to choose your own pace and gradually increase it. This is a good option for those who are just starting out with a workout routine.

benefits of exercise on fertility

For ladies

Regular moderate exercise before getting pregnant will help you have a healthy pregnancy and delivery. Being active before and during early pregnancy can reduce your risk of complications during pregnancy, such as gestational diabetes or pre-eclampsia.

PCOS (Polycystic Ovary Syndrome) is a complex condition associated with infertility. It causes difficulty in ovulation which leads to irregular or no menstruation. Exercise can increase the frequency of ovulation in women with PCOS, resulting in more regular menstruation. The chances of conception increase as the ovulation frequency increases.

The body goes through a lot of stress during pregnancy. If you are fit, strong and flexible then it can be easier for you to deal with. In addition, physically active pregnant women are more likely to give birth.

The thought of having a baby is exciting. But, it can also be a stressful time for both parents. You are preparing for an important life change. Anxiety, depression and irritability are often mental health issues during pregnancy. Maintaining a healthy level of activity can help improve your mood and reduce the likelihood of stress and sadness.

for men

Men concerned about their fertility should exercise because they have less testosterone converted to estrogen. Men can improve their fertility and heart health by regulating these hormones and reducing fat storage.

Maintaining a healthy lifestyle and increasing fertility is best accomplished through resistance training or cardiovascular activities. In moderation, competitive cycling and triathlons can help prevent prostate inflammation, low testosterone production and physical stress on the body.

The HealthifyMe Note

Exercise can help overweight or obese women and men lose weight. Losing weight can also help increase fertility. Incorporating exercise into daily activities increases your chances of reaching recommended physical activity levels. Men concerned about their fertility should exercise because it reduces the amount of testosterone converted to estrogen. Being physically active before and during pregnancy reduces the risk of women developing gestational diabetes, pre-eclampsia, depression and anxiety.

Effects of exercise on fertility

Moderate regular exercise improves fertility; However, it is essential to understand that a large amount of high-intensity exercise impairs fertility. Therefore, high-intensity exercise should be avoided when trying for a baby.

The luteal phase occurs between ovulation and the onset of menstruation. According to studiesThis phase, sometimes referred to as the “two-week wait”, typically lasts between 12 and 16 days. A short luteal phase caused by excessive activity can make it difficult to conceive since progesterone levels drop. During this time, progesterone levels are typically high, allowing a fertilized egg to attach to the lining of the uterus. On the other hand, low amounts of progesterone can prevent a fertilized egg from implanting, resulting in infertility.

Studies show that changes in leptin levels, which regulate appetite and metabolism, are another possible explanation for exercise-induced infertility. If your appetite is low, you may not eat enough, which can lead to irregular ovulation. Women who exercise more than seven hours each week may be more likely to restrict their diet. If you don’t eat enough healthy fats, put on weight quickly, or weigh less than the optimal weight for your height, ovulation can be hindered.

Obesity in men can harm sperm quality and fertility. Regular moderate exercise can help men lose weight or stay in a healthy weight range, improving sperm quality. However, excessively high-intensity activity can be detrimental to sperm quality.

The HealthifyMe Note

Regular exercise can increase ovulation in overweight and obese PCOS women, resulting in more regular menstruation. Moderate regular exercise improves fertility; However, it is essential to understand that large amounts of high-intensity activity impair fertility in both men and women.

Risk factors and other suggestions

sedentary behavior

A healthy lifestyle requires regular exercise. So you must maintain a regular fitness program to keep yourself fit and active. You can increase your stamina, immunity, healing ability and general fertility by exercising for at least 30 minutes 5 days a week. Making simple changes such as taking walking meetings or parking a car a short distance from the destination can introduce exercise into your life. Also, choose a healthy planning method.

self medicine

Take medical advice before taking any medicine. Some medicines can affect your ability to conceive. Consult your doctor about side effects if you are taking medicine. For example, some people use steroids to increase muscle mass and build their physique which can negatively affect one’s fertility.

Unhealthy food

If you want to maintain your fertility level then it is better to avoid frequent fast food. According to research professionals, men who eat processed meat have fewer “normal” sized sperm cells than healthy eaters.


This can cause hormonal changes, including a testosterone imbalance, which can directly affect male fertility. Stress and subsequent factors like stress, anxiety, sleeplessness etc. can imbalance the hormonal levels of a woman’s body and adversely affect her ability to conceive.


Tobacco use impairs fertility. Smoking prematurely ages the ovaries and destroys the eggs.

alcohol consumption

Heavy drinking can increase your risk of having ovulation problems. If you want to get pregnant, consider abstaining from alcohol completely. Since a safe limit for fetal alcohol intake is debatable, abstinence is recommended at the time of conception and during pregnancy.

excessive caffeine intake

According to studiesCaffeine may have adverse effects on female fertility. However, consuming less than 150 mg of caffeine per day does not appear to affect female fertility.


Circumstances, such as medical difficulties that impair your ability to conceive, may be beyond your control. However, lifestyle choices can affect your fertility. Lifestyle factors such as age, weight, exercise, stress, nutrition, environmental and occupational exposure can all affect fertility. In addition, smoking, drug use, alcohol and caffeine can also reduce fertility. Regular exercise can help enhance reproductive health and enhance fertility. Lastly, it is important to do moderate physical activity because vigorous exercise can be harmful to fertility.

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