In this article:
- Gentle activity can improve circulation.
- Over-exertion can place stress on the ovaries during stimulation.
- Safety varies from person to person and depends on medical guidance.
Why Does Exercise Need Adjustment During IVF?
Hormonal injections in IVF can make the ovaries larger. This raises the risk of ovarian torsion, which is a rare but serious problem where the ovary twists. Research shows torsion happens in about 0.02 to 0.2% of IVF cycles, and the risk goes up with intense or sudden movements. Key points:- Ovaries can enlarge to 2–3 times their usual size.
- High-impact activities may raise torsion risk.
- Gentle movement supports emotional balance.
- Avoid sudden jumps or twisting movements.
- Wear breathable fabric during exercise.
- Hydrate throughout the day.
What Exercises Are Generally Safe During IVF?
Safety always depends on your doctor’s advice, but most specialists in India agree that low-impact activities are safe for many individuals undergoing IVF.1. Walking
A brisk or moderate walk supports blood flow and reduces bloating. Twenty to thirty minutes daily is usually considered safe. Benefits:- Low joint stress
- Easy to pace
- Supports digestion
2. Light Yoga
Restorative and prenatal-style yoga can help with breathing, stiffness, and stress. Avoid deep twists or poses that compress the abdomen. Suitable options:- Cat-cow movements
- Gentle stretches
- Guided meditation sessions
3. Slow Cycling (Static Only)
Using a stationary cycle at low resistance helps keep your heart rate steady, even if you move suddenly. Tips:- Keep speed below 50–55 RPM
- Avoid standing cycling positions
4. Light Strength Training
Using 1 to 2 kg dumbbells or resistance bands can help you keep your muscles strong. Guidance:- Avoid lifting above shoulder height
- Keep breathing steady
5. Swimming (Pre-Stimulation Only)
Some clinics advise avoiding pools after embryo transfer. Before stimulation or early in the cycle, gentle swimming may be fine.Why Should High-Intensity Workouts Be Avoided?
High-intensity training raises heart rate and strains the abdominal area. When the ovaries are enlarged, this increases discomfort and the risk of medical complications. Avoid:- HIIT sessions
- Running or jogging on hard surfaces
- Fast skipping
- Heavy weightlifting
- Intense aerobics
- Pilates moves that involve core crunching
Are Household Activities Safe?
Light chores such as folding clothes or light cooking are usually fine. Avoid deep floor scrubbing, lifting large gas cylinders, shifting furniture, or carrying heavy shopping bags. Safe ranges:- Lifting not more than 2–3 kg
- Standing for short intervals only
- Taking breaks every 20–30 minutes
How Much Exercise Is Too Much During IVF?
A simple measure: if you cannot talk comfortably while moving, the intensity is too high. IVF specialists often recommend keeping the heart rate below 120–130 bpm unless your doctor suggests otherwise. Watch for:- New pelvic pain
- Sudden bloating
- Breathlessness
- Dizziness
How Can You Listen to Your Body More Closely?
Hormonal changes can make you feel tired, sore, or moody. Your body will let you know when it needs a break. Signs to slow down:- Heaviness in the lower abdomen
- Sharp ovarian pain
- Sleep disturbances
- Unusual spotting
- Practise deep breathing for five minutes daily.
- Use warm compresses for mild cramps.
- Try to get 7 to 8 hours of sleep each night.
What Should You Do After Embryo Transfer?
Most doctors advise a cautious approach after transfer. Usually recommended:- Walking at a slow pace
- Light stretching of arms and neck
- Avoiding long road trips with bumps
- Avoiding heat therapies
What Nutrition Supports Safe Exercise During IVF?
Good nutrition, along with exercise, helps your body recover and gives you energy. Useful choices in the Indian diet:- Coconut water for electrolytes
- Rotis with ghee for slow energy release
- Home-made dal for protein
- Curd rice for gut comfort
- Bananas or dates before a walk
- Hydration goal: Aim for at least 2 to 2.5 litres of water each day, unless your doctor tells you otherwise.
When Should You Contact a Doctor Immediately?
Seek medical care without delay if you notice:- Severe pelvic pain
- Sudden sharp abdominal twisting sensations
- Rapid weight gain within 24 hours
- Extreme bloating
- Heavy bleeding
- Fever above 38°C
What to Do Next: A Simple Checklist
- Confirm with your fertility specialist which activities are safe for your body.
- Plan 20–30 minutes of gentle movement daily.
- Track symptoms in a small notebook.
- Eat balanced homemade meals.
- Keep hydration constant.
- Rest more on days with injections.
- Stop exercise immediately when discomfort appears.
IVF can feel overwhelming, but you’re not alone. Join our IVF support group, where stories, guidance, and strength are shared daily.
FAQs on A Complete Guide for Safe Exercises During IVF
- Can yoga be done during IVF stimulation?
Gentle yoga that avoids twisting, abdominal pressure, or deep stretches is usually safe. Slow breathing, light stretches, and supported poses help reduce stress. Always avoid heated classes and poses that compress the belly. Follow your clinic’s advice, especially if you feel heaviness or pain during stimulation days. - Is it okay to walk after embryo transfer?
Walking is usually considered the safest activity post-transfer, but only at a slow, comfortable pace. Avoid long distances, steep inclines, and very brisk movement. If you experience pain, spotting, dizziness, or bloating, stop immediately and contact your doctor. Each person’s medical plan may differ.
