In this article, we would like to talk about exercise during infertility treatment. In order to improve the condition of the ovaries, which is important for conception, it is important to improve blood flow to deliver nutrients to the ovaries.
The better the blood flow, the easier it will be for the uterine lining to reach a state suitable for implantation after ovulation.
Therefore, one of the benefits of exercising during infertility treatment is the improvement of blood flow. As your body temperature rises and your muscle mass increases, your basal metabolic rate, which is the minimum amount of energy consumed to move your organs and maintain your body temperature, increases proportionally.
By increasing the basal metabolic rate, it is expected to promote blood flow.
What Kind of Exercise is Good for You?
In order to make your body more fertile, you need to increase your basic metabolism. In order to increase your metabolism, it is effective to continue aerobic exercise while breathing slowly.
Continuing aerobic exercise every day is said to improve blood circulation and stabilize the autonomic nervous system.
Recommended exercises are below.
Walking is said to increase metabolism and warm up the uterus, thereby improving the environment for the implantation of a fertilized egg in the uterus. Walking for more than 30 minutes a day is also effective for weight loss, as it uses the oxygen you breathe in to burn fat and convert it into energy.
It is also said to strengthen the pelvic floor muscles and make for an easier delivery. You don’t need any special equipment to do this, and you can easily incorporate it into your daily life such as commuting or shopping.
It is also a good way to change your mood, so if you are working and can’t make time for exercise, you can get off the train one stop before and walk.
◇ Point： Swing your arms wide and walk with big steps! This will give you a full-body workout.
Stretching to correct the position of the pelvis is said to be effective in making the body more fertile. It is believed that by adjusting the position of the pelvis, pressure on the uterus and ovaries is relieved and infertility can be improved.
It is recommended to do this for 10 minutes a day after taking a warm bath to double the effect of promoting blood circulation. If you are not good at exercising or are not flexible, you should definitely try it.
In the beginning, it is a good idea to look it up in books or on the Internet, and continue to do it as long as you are comfortable.
Yoga is an aerobic exercise that uses all the muscles in your body without strain and incorporates slow movements and breathing techniques. There are poses that help balance hormones, and hot yoga is said to have a weight-loss effect.
You can choose to do it at home if you want to do it at your own pace, or go to a yoga class if you want to go out for a change of scenery. You can also relax as your metabolism improves, so it is best to try the method that suits you best.
Points to Consider When Exercising
It is said that it is difficult to get pregnant if you are too thin or too fat because muscle mass and body fat percentage affect conception.
Although it is important to increase muscle mass and blood circulation, it is not enough to only increase muscle mass, fat is also important for women. Fat produces the hormone leptin, which supports menstruation.
A minimum of 22% fat is needed to trigger menstruation with ovulation. It is also important to choose exercises that you can easily continue to do to maintain a balanced state.
Intense Exercise is Counterproductive
Intense exercise causes the body to produce reactive oxygen species (ROS), which are substances that cause cells to age. Active oxygen not only ages the body, but it also ages eggs and sperm.
As a result, normal ovulation does not occur, and the menstrual cycle is disrupted, which is a disadvantage for women who are trying to conceive.
Things to Keep in Mind
Swimming and walking in the water are aerobic exercises that use the entire body, but if the water in the pool is cold, the body will get cold, so a warm pool is recommended. However, be careful not to get cold after swimming.
There is also a theory that there is a way to get pregnant standing on your head, but this is a myth. Although standing on your head is a good idea because it strengthens your abdominal muscles and improves blood circulation if you do it in the early stages of pregnancy, there is a possibility of miscarriage, so you should switch to other exercises.
Exercise is an effective way to make your body more fertile, but it is counterproductive if it causes you stress. If you feel that you absolutely have to do it every day, it can become a mental burden, so it is good to set your own rules, such as taking a break on busy days or days when the weather is bad.
In addition to exercise, it is also good to have a massage. When you are tired, you can relax by giving each other (your partner) a massage instead of exercising, and it is also good for physical contact.
It is important to be able to continue to enjoy exercise every day, so please try to find a way to exercise that is comfortable for you.