If your purpose is to be a mom, you should know that sports can be a great ally. According to some studies, moderate exercise without excesses has great advantages for the fertility of women.
We all know that one of the factors that most influences when it comes to getting pregnant are the stress and tension of the day to day. That is why exercise will help us to increase the circulatory activity of the blood by oxygenating the body better, which will contribute to better rest, have more energy, and a better mood.
It should be borne in mind, as the specialists of the ProcreaTec International Fertility Clinic explain to us, that there are a number of exercises and sports more recommended than others. “Excessive sports or high-intensity exercise can be detrimental to fertility because it interferes with hormonal balance and therefore ovulation.” Others, however, help us relax and find a perfect balance between body and mind.
- Yoga. This activity uses different postures that allow us to relax and relieve tension. Some yoga exercises focus your attention on the reproductive system, which, when strengthened, contributes to its better functioning.
- Swimming. It is one of the most beneficial sports practices. The muscles acquire tone and, in general, the whole body achieves greater balance, resistance and flexibility. Soaking in the water is perfect for relaxing after a busy day, helping to reduce stress.
- Dance. Dancing has been proven to help relieve symptoms of depression and build self-esteem. Only with a dance session can you eliminate not only anxiety and stress, but also make us happier. With the dance we improve circulation, we improve the image, we light up the muscles. Who can dance and not have fun?
- Riding a bicycle. This activity raises many questions about the pelvic muscles, but nothing is further from reality. In addition to the physical benefits, it also increases endorphins, creating a feeling of happiness and euphoria. Whether in the gym or outdoors, by cycling we are strengthening the pelvic area and promoting blood circulation. All of this will influence our fertility positively.
- Pilates. With Pilates you can work flexibility and muscle tone, strengthening the spine, as well as correcting posture. A physical and mental training system. In addition to being a very relaxing activity, practising it increases blood flow. It helps to restore the hormonal balance in the body and, consequently, to improve the state of health.
The role of exercise in improving fertility
Practising exercise regularly has beneficial cardiovascular, metabolic, endocrine and neurological effects: it promotes circulation, protects the heart, keeps cholesterol at bay, increases physical resistance, strengthens bones and muscles and helps control body weight and blood sugar levels. It also reduces stress, improves sleep quality and mood. All this translates into an improvement in the physical state that favours the proper functioning of our body and increases our personal well-being, which, indirectly, favours reproductive activity. But that doesn’t mean that one person who exercises regularly is much more fertile than another. The key to fertility is age and the good health of the reproductive system.
Does being overweight affect fertility
Yes, obesity can cause ovulation problems and irregular menstrual periods. It has also been shown to reduce the response to infertility treatments and increase the risk of miscarriage. For this reason, women with this problem, or with a tendency to gain weight, are advised to introduce changes in their lifestyle. In men, obesity is also a risk factor, and not only for developing diabetes or hypertension but also for erectile dysfunction, since it can cause alterations or cause an androgenic hormonal imbalance that can affect erectile function.
Healthy BMI and Weight During Pregnancy
It varies depending on the constitution, height and physical activity that each person performs. To find out if our weight is adequate, we must calculate the body mass index (BMI), using the formula: weight (kg) / height (m 2 ). A BMI between 18.5 and 24.9 is considered correct. Below 18.5 is insufficient, and above 24.9 is considered overweight.
Can exercise cause menstrual irregularities
Yes, it is true. Because in situations in which our body must make an intensive effort, which requires higher energy expenditure, an alteration occurs at the level of the hypothalamus (which regulates the functioning of the ovaries), which eliminates the ovulation process, which translates into amenorrhea (lack of rule). That is why it is frequent that women who practice rhythmic gymnastics from girls, or other sports activities at the competition level that require a lot of effort and intensive training, take longer to reach puberty or present menstrual irregularities.
Is it incompatible to carry out a sports activity if we want to be mothers
It is not incompatible, but you must know how to choose the type of physical activity, and adjust the time and intensity, and accompany it with a balanced diet that meets the needs of each person. For those who are not athletes, swimming or doing some aerobic activities such as walking or dancing and moderate gymnastics are highly recommended, both before starting an assisted reproduction treatment or becoming pregnant or during pregnancy. Although practising pilates and yoga is not recommended right after the embryo transfer because they can exert intra-abdominal pressure.
Is it true that cycling or marathons can affect the quality of male sperm?
Yes. Training and competitions in highly competitive sports produce free radicals that deteriorate the seminal quality in the long term, although exposure to these events must be sustained over time for this effect to occur. An isolated episode (such as a marathon) is not a problem, but presumably, if you run a 42 km marathon or do a bike ride you need training and obviously this wear and tear, if not supervised and compensated with good nutrition and recovery at the cellular level, can have consequences.
It is important to clarify that, unless there is a contraindication, playing sports is always better than not doing it, although you have to know how to adapt it to each case and personal circumstances. So, if you are trying to get pregnant, the best thing is that you don’t get obsessed with going to the gym every day. If you are in good health, you eat a balanced diet and you have the correct weight, spending 30 to 45 minutes doing some type of exercise four or five times a week is enough.