Exercise and Fertility: How Much Is Too Much?

The Link Between Exercise and Fertility

How Exercise Benefits Fertility

• Better circulation: Improved blood flow to the reproductive organs can help support their optimal functioning

• Balanced hormone levels: Regular movement can help balance your hormone levels, especially oestrogen and insulin, both of which are crucial for ovulation

• Weight management: Maintaining a healthy weight can help prevent fertility issues associated with being overweight or underweight

• Stress management: Exercise can help manage cortisol levels, which can indirectly support hormone balance

• Enhanced sexual health: Better fitness levels can help improve libido in both men and women

The Risks of Too Much Exercising

• Menstrual cycle disruption: Exercising too much can lead to irregular periods, especially if it is combined with low-caloric intake. Sometimes, the periods are missed altogether, a condition called exercise-induced amenorrhea.

• Hormonal imbalances: Continuous over-exercising can suppress oestrogen and progesterone production, which disrupts ovulation and affects the health of the uterine lining.

• Ovulation issues: Strenuous exercise can delay or pause ovulation, causing issues with conception.

• Low body fat: Extremely low body fat can disrupt the hormonal signals the body needs to ovulate on time and for implantation to occur.

• Decline in testosterone: Chronic overtraining can reduce testosterone and affect sperm production.

• Sperm quality: Excessive exercise can cause the sperm quality to decline and also affect its motility.

• Oxidative stress: Over-exercising can cause oxidative stress, which can damage sperm DNA.

Factors Influencing The Balance Between Exercise and Fertility

• Individual differences: Your age, your BMI and any pre-existing conditions like PCOS or thyroid issues would all play a role in how much exercise can impact your fertility.

• Intensity: Light to moderate forms of exercise such as yoga, swimming, and walking are good for fertility, however, high-intensity exercise such as marathon training and lifting heavy weights can be disruptive.

• Duration and frequency: Exercising every day without any rest days can be harmful, while moderate exercise regularly, with adequate rest in between, can be beneficial.

• Types of exercise: The type of exercise plays a huge role in how it impacts your fertility. High-intensity exercise can be harmful to your fertility if done too often, while lighter exercises like yoga, walking, and Pilates can be helpful.

Exercise Guidelines for Optimal Fertility

• Combine exercises: Your routine should have a good mix of different types of exercises, including moderate exercises like walking and swimming, combined with strength training and flexibility exercises like yoga and Pilates. Do these exercises on different days of the week.

• 150 minutes per week: The World Health Organization (WHO) recommends getting 150 minutes of moderate exercise per week. Take this advice and do not go beyond this.

• Listen to your body: If you are feeling too fatigued to start or continue exercising on a particular day, take a step back and pause. It is completely okay to want to rest. You can get back to it the next day.

• Personalised guidance: Each individual responds to different exercises differently. You might need to experiment with different exercises to see what works best for you, and then build a routine. Consult a professional for the best individualised advice.

Signs You May Be Exercising Too Much

• Irregular or missing periods: This is a clear indication that your reproductive system is under stress.

• Persistent fatigue: If you find yourself feeling exhausted and fatigued despite taking rest, your body is telling you that it is overstressed and struggling to recover.

• Low or decreased libido: Overtraining can cause hormonal imbalances, which can in turn lower your libido.

• Frequent injuries: Frequent injuries, muscle tension and your muscles feeling sore for extended periods of time could indicate that your body is overworked and needs time to recover.

• Trouble conceiving: If you have been over-exercising but your cycles are regular and still have trouble conceiving, you might consider changing your routine.

Considerations For Athletes and Active People

• Training adjustments: If you are an athlete and are trying to conceive, you may need to reduce the intensity of your workouts, particularly in the luteal phase of your menstrual cycle.

• Nutritional changes: Sufficient calorie intake and macronutrient balance are essential for athletes who are trying to conceive, so ensure that you are maintaining a healthy diet.

• Consulting an expert: It might also be a good idea to work with a fertility specialist who works specifically with athletes and sports people.

• Risk of amenorrhea: Female athletes with lower body weights might have a higher risk of amenorrhea, which can impact fertility.

Other Factors Influencing Fertility

• Sleep: Sleep plays a crucial role in hormone regulation, so try to get 7-9 hours of sleep every night.

• Stress management: Chronic stress can hamper your hormonal balance, which is why practices like meditation, mindfulness and deep breathing can be beneficial for people trying to conceive.

• Nutrition: Try to maintain a balanced, healthy diet consisting of whole foods, adequate proteins and healthy fats to support your reproductive health.

• Partner’s health: Both partners should evaluate their exercising habits, as male fertility can be impacted by over-exercising as well.

FAQs on Exercise and Fertility: How Much Is Too Much

1. How much can I exercise in a week if I am trying to conceive?
   The WHO recommends exercising 150 minutes a week, and not more than that.
2. What can I do if over-exercising has made me miss my period?
   The first thing you can do is consult your doctor. Based on what they find, they might tell you to adjust your workout routine or take it easy for some time.