If you're trying to conceive, you already know how much emotion goes into the journey — the hope, the waiting, the wanting everything to be just right. Here's the thing: this is actually one of the best times to focus on moving your body, not because you have to, but because it genuinely helps. A well-rounded exercise routine can set a strong foundation for a healthy pregnancy. In this guide, we'll explore how exercise and fertility are connected, and walk through some approachable workouts that may support your reproductive health. You might be surprised by how much a little consistent movement can do.
How Does Exercise Affect Fertility?
This genuinely surprised me when I first came across it: studies indicate that maintaining a consistent exercise routine1 may be associated with reduced infertility risk. The link appears especially strong in research on women with PCOS.2
And when you think about it, it makes sense. Regular movement supports your cardiovascular health, improves blood flow, helps you maintain strength and flexibility, and can even bring your stress levels down a notch. All of those things matter when your body is preparing for conception — which is why even small, consistent amounts of exercise can be so valuable.
The important nuance? It's best to keep things at a light to moderate intensity. Very intense exercise could potentially interfere with your menstrual cycle. High-intensity workouts can release stress hormones like cortisol, and research suggests elevated cortisol can affect ovulation3 when it stays high over time.
This applies to both partners, by the way. If your partner lives a mostly sedentary lifestyle, he tends to have a lower sperm count4 compared to men who exercise regularly. And just like for you, the sweet spot is light to moderate — very intense exercise may affect sperm production too.
Are There Exercises to Improve Fertility?
Here's what I'd tell you if you asked me directly: the best exercise for fertility is genuinely the one you'll actually do. If you enjoy it, you'll stick with it — and consistency matters far more than perfection. Doing something you love also naturally helps manage stress, and that's a real advantage when you're trying to conceive. Research has found that higher stress levels are associated with longer conception time.5
That said, your pre-pregnancy workout shouldn't be so intense that it could cause your period to stop. You don't need to avoid any exercises entirely, but you may need to dial back the intensity. If you regularly run marathons or take part in extreme sports, it's worth having a conversation with your doctor. They can help you build a plan that supports your fertility goals while keeping you strong and healthy.
What Are the 6 Best Exercises for Fertility?
When it comes to choosing fertility-friendly exercises, the key is finding activities that get your heart rate up and improve blood circulation — without pushing your body into overdrive. Why does circulation matter so much? Research suggests that follicular blood flow6 may be correlated with reproductive outcomes in women, and reduced blood flow7 has been associated with unexplained infertility. So by simply getting your blood flowing through movement, you're supporting essential circulation to your reproductive system.
Cardiovascular exercises can also be especially helpful if you're carrying extra weight while trying to conceive. Cardio workouts, paired with a healthy diet, can support weight management — and that matters because research shows that obesity is associated with fertility challenges and pregnancy complications.8
And let's not forget the stress piece. Trying to conceive can be genuinely exciting and genuinely stressful — often at the same time. Any exercise helps with stress to some degree, but doing something you actually look forward to? That makes a real difference.
So think about what kind of movement actually motivates you. Maybe you love being outdoors, or maybe you'd rather keep it simple at home. Some people thrive in a group class setting, while others prefer working out solo — there's no wrong answer here.
With that in mind, here are six exercises you'll see come up again and again on the fertility journey.
1. Walking
Walking is one of those exercises that's easy to overlook — but honestly, it's hard to beat. It's accessible, it's free, and all you really need is a decent pair of shoes. You can make it social by walking with a friend (which research shows9 has its own benefits), and it gets you outside,10 which research suggests can help reduce stress — and both social walking and outdoor time are good for keeping stress levels in check.
What I love about walking is how adaptable it is. Feeling tired? A slow stroll through your neighbourhood is perfect. Want more of a challenge? Try a longer hike and explore some local trails. It's also a routine you'll likely be able to carry right through pregnancy and beyond.
Walking gets your blood flowing while being wonderfully low-impact. You're very unlikely to injure yourself, and there's minimal risk of overdoing it — which makes it an ideal starting point.
2. Yoga
If you've ever left a yoga class feeling both calmer and stronger, you already know why it's so popular in the fertility space. Most forms of yoga are gentle on the body, making it a great low-impact, low-intensity option. And don't worry about being flexible enough — most yoga teachers offer modifications so you can adjust each pose to where you are right now.
The physical benefits are real: moving through poses gets your blood flowing, and some studios even offer fertility-specific classes designed to increase circulation to your reproductive system. Many poses also build strength and flexibility, which can be valuable for labour and postpartum recovery.11
But honestly, the mental health side might be where yoga really shines for people on the fertility journey. The breathing techniques are designed to calm your nervous system, and the combination of gentle movement and relaxing atmosphere can genuinely help when you're feeling the weight of the wait.
3. Swimming
There's something about being in the water that just feels restorative, isn't there? Swimming supports cardiovascular health without stressing your joints, and even a gentle swim gets your heart rate up and helps you burn calories.
It's also a form of natural resistance training — you'll strengthen your arms, legs, and core as you move through the water, all while the buoyancy protects you from impact injuries. Swimming is a popular choice for stress relief during the conception journey — the combination of low impact and rhythmic movement makes it especially well-suited to that role.
Swimming works well for both partners, too. One thing for men to keep in mind: it's best to skip the hot sauna afterwards, as research suggests heat exposure can negatively affect sperm production12 — these effects appear to be reversible once heat exposure stops, but it’s worth being mindful of during the conception window.
4. Cycling
Gentle cycling is another effective way to support fertility — especially for women. Like walking, it raises your heart rate, improves blood flow, burns calories, and gives you a great excuse to enjoy the outdoors. Just be sure to choose safe routes if you're riding outside, or you can always opt for a stationary bike indoors.
Cycling tends to be slightly more intense than walking, so it's a nice option if you want a bit more of a challenge without overdoing it. Make sure your bike is set properly for your height to keep things comfortable and low-impact.
One important note: while cycling is beneficial for women trying to conceive, some research suggests that men may want to be cautious about cycling intensity13 due to potential effects on fertility. If this is a concern, it's worth chatting with your healthcare provider about what's appropriate.
5. Pilates
Pilates and yoga share a lot in common — both support circulation, build strength and flexibility, and feel restorative rather than punishing. Where Pilates really stands out is in its focus on core and abdominal muscle strength.14
Like the other workouts on this list, Pilates is very low-impact. Many exercises are done lying on a mat or using a reformer machine. And if you're recovering from a past injury, a tailored Pilates routine can actually help with your rehabilitation while still supporting your fertility goals.
6. Light Weight Training
Don't count out the weight room! Light weight training can be a great addition to your pre-pregnancy routine. Lifting weights builds full-body strength, and you can easily tailor your sessions to focus on whatever feels right for you.
If you currently follow a heavy or intense lifting programme, have a conversation with your doctor before you start trying to conceive. They can help you adjust your routine to maintain your strength without placing excess stress on your body.
| Exercise | Best For | Duration | Frequency | Impact Level |
|---|---|---|---|---|
| Walking | Cardiovascular health, stress relief | 30–45 minutes | 5–7 days/week | Low |
| Yoga | Stress relief, flexibility, circulation | 45–60 minutes | 3–5 days/week | Low |
| Swimming | Full-body strength, cardiovascular health | 30–45 minutes | 3–4 days/week | Very Low |
| Cycling | Cardiovascular health, leg strength | 30–45 minutes | 3–4 days/week | Low |
| Pilates | Core strength, flexibility, stress relief | 45–60 minutes | 3–4 days/week | Low |
| Light Weight Training | Full-body strength, bone health | 30–45 minutes | 2–3 days/week | Low–Moderate |
Supporting Your Fertility with Exercise
If you haven't been exercising regularly, this is a wonderful time to start — even in small ways. Movement is one of the most accessible things you can do to support your fertility, and it doesn't need to be complicated. Alongside physical activity, focusing on good nutrition, stress management, and quality sleep creates a strong foundation for your conception journey. If you'd like to explore how nutrition and targeted supplementation can work alongside your new routine, discover our comprehensive resources on preconception health.
Frequently Asked Questions About Exercise and Fertility
What types of exercise are best for fertility?
Moderate-intensity exercise is generally considered beneficial for fertility. Walking, swimming, cycling, yoga, Pilates, and light strength training all support reproductive health by improving circulation and helping to regulate your hormones. These activities also support a healthy body weight — an important factor in both ovulation and sperm production. Research suggests aiming for approximately 150 minutes of moderate activity per week as a general guideline.
Can exercising too much hurt my chances of conceiving?
Yes. Excessive high-intensity exercise can potentially affect the hormonal signals that regulate ovulation, and may lead to irregular or absent periods. In men, overtraining can temporarily affect sperm production. If you're training intensely and experiencing cycle irregularities, reducing the intensity and duration of your workouts may help. Always talk to your healthcare provider if you have concerns about your exercise routine and fertility.
How often should I exercise when trying to conceive?
Research suggests that approximately 30 minutes of moderate exercise on most days of the week — roughly 150 minutes total — can support hormone balance and overall health. This level of activity can be part of a healthy preconception routine, though individual needs vary. Always listen to your body, and talk to your doctor if you're unsure what level of activity is right for you.
Does yoga improve fertility?
Yoga can support fertility in several ways. The breathing and relaxation techniques used in yoga may help reduce stress, which can be beneficial during the conception journey. Certain yoga poses may improve blood flow to the pelvic region, potentially supporting reproductive health. While yoga alone is unlikely to resolve underlying fertility conditions, it can be a valuable complementary practice for those trying to conceive, particularly for stress management.
Should I avoid exercise during the two-week wait?
Light to moderate exercise is generally considered safe during the two-week wait after ovulation. Walking, gentle yoga, and swimming are all fine to continue. It's best to avoid very high-intensity activities and extreme heat (such as hot yoga or saunas) during this period. When in doubt, opt for gentler activity and talk to your healthcare provider for personalised guidance.
These statements haven't been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
References
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- Patten RK, Boyle RA, Moholdt T, et al. Exercise interventions in polycystic ovary syndrome: a systematic review and meta-analysis. Frontiers in Physiology. 2020;11:606. doi:10.3389/fphys.2020.00606
- Prasad S, Tiwari M, Pandey AN, Shrivastav TG, Chaube SK. Impact of stress on oocyte quality and reproductive outcome. Journal of Biomedical Science. 2016;23:36. doi:10.1186/s12929-016-0253-4
- Jozkow P, Medras M. Semen quality and body mass index, physical activity, and hormonal status. Journal of Andrology. 2017;5(3):478-487.
- Lynch CD, Sundaram R, Maisog JM, Sweeney AM, Buck Louis GM. Preconception stress increases the risk of infertility: results from a couple-based prospective cohort study — the LIFE Study. Human Reproduction. 2014;29(5):1067-1075. doi:10.1093/humrep/deu032
- Nargund VH. Effects of psychological stress on male fertility. Nature Reviews Urology. 2015;12(7):373-382. doi:10.1038/nrurol.2015.112
- El-Mazny A, Abou-Salem N, ElShenoufy H. Doppler study of uterine hemodynamics in women with unexplained infertility. Egyptian Journal of Radiology and Nuclear Medicine. 2014;45(4):1057-1061. doi:10.1016/j.ejrnm.2014.08.008
- Boots C, Stephenson MD. Does obesity increase the risk of miscarriage in spontaneous conception: a systematic review. Seminars in Reproductive Medicine. 2011;29(6):507-513. doi:10.1055/s-0031-1293204
- Ozbay F, Johnson DC, Dimoulas E, Morgan CA, Charney D, Southwick S. Social support and resilience to stress. Psychiatry (Edgmont). 2007;4(5):35-40. PMID: 20806028
- Kondo MC, Jacoby SF, South EC. Does spending time outdoors reduce stress? A review of real-time stress response to outdoor environments. Health and Place. 2018;51:136-150. doi:10.1016/j.healthplace.2018.03.001
- Davenport MH, Marchand AA, Mottola MF, et al. Exercise for the prevention and treatment of low back, pelvic girdle, and lumbopelvic pain during pregnancy: a systematic review and meta-analysis. British Journal of Sports Medicine. 2019;53(2):90-98. doi:10.1136/bjsports-2018-099924
- Shefi S, Tarapore PE, Walsh TJ, Croughan M, Turek PJ. Wet heat exposure: a potentially reversible cause of low semen quality in infertile men. International Brazilian Journal of Urology. 2007;33(1):50-56. PMID: 17352296
- Wise LA, Cramer DW, Hornstein MD, Ashby RK, Missmer SA. Physical activity and semen quality among men attending an infertility clinic. Fertility and Sterility. 2011;95(3):1025-1030. doi:10.1016/j.fertnstert.2010.11.006
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Marina Carter
Fertility Health Writer at FertilitySmart
Marina Carter is a specialist health writer with nearly a decade of experience in reproductive health, fertility nutrition, and evidence-based conception support. She has authored over 30 in-depth articles for FertilitySmart, translating peer-reviewed research into clear, practical guidance for individuals and couples on their fertility journey. Read full bio →