Exercises that Improve Fertility - Best Workouts for Future Moms

 Exercises that Improve Fertility - Best Workouts for Future Moms

Hey there, future mama!

Are you ready to embark on the journey to parenthood? It's an exciting time, but it can also be overwhelming, especially when it comes to understanding what you should be doing to prepare your body for pregnancy. I've been in your shoes, and I know firsthand the importance of making positive changes during the pretrimester to improve your preconception health before trying to conceive.

When I first started trying to get pregnant, I realized that my lifestyle needed an overhaul. Despite being active in the past, the demands of my career had thrown my fitness routine off track. My diet consisted mainly of processed foods washed down with Diet Pepsi. As the months flew by and I still wasn't pregnant, I knew I needed to make some significant changes to improve my overall wellness.

As I began my fertility journey, I also started sharing my experiences to help other hopeful moms navigate this challenging time. I was juggling multiple jobs and needed a positive outlet in the evenings, away from the endless cycle of fertility research and worries.

With limited time, I committed to working out for just 25 minutes a day before work. The consistency of a structured program, coupled with the convenience of exercising at home, helped me stay on track. Before long, I noticed improvements in my sleep quality and motivation to make healthier choices in the kitchen. Exercise became my outlet for stress and anxiety, reminding me that I was capable of overcoming challenges. Doing something physically challenging, reminded me that I could do hard things.

Over a decade later, fitness remains an integral part of my daily routine and a cornerstone of my self-care regimen. It's also one of the first recommendations I make to my clients. Exercise offers countless benefits for fertility, and I'm excited to share some insights with you. Check with your doctor first to make sure you don't have any limitations or restrictions. Then let's modify accordingly.

Why Exercise is Crucial for Fertility

Regulates Hormones: Exercise helps balance hormone levels, promoting regular ovulation and a predictable menstrual cycle, which can increase your chances of conceiving.

Reduces Stress: Physical activity is a natural stress reliever, helping to keep your mind and body in sync and mitigating the negative impact of stress on fertility.

Improves Blood Flow: Regular exercise enhances blood circulation, ensuring that your reproductive organs receive essential nutrients and oxygen for optimal fertility.

Supports Weight Management: Maintaining a healthy weight is vital for fertility, and exercise can help achieve and maintain it by regulating insulin levels and improving hormone balance.

Enhances Overall Health: Exercise boosts immune function, cardiovascular health, and energy levels, all of which are crucial for a healthy pregnancy.

Best Preconception Workouts

Before delving into specific workouts, remember that the best exercise routine is one that you'll stick to. Whether you're a yoga enthusiast or prefer high-intensity interval training, find an activity that you enjoy and fits your lifestyle.

Here are some preconception workout options to consider:

• Yoga: Combines physical activity with relaxation techniques to improve blood flow, reduce stress, and balance hormones.
• Walking: A gentle, low-impact exercise that enhances cardiovascular health and reduces stress.
• Strength Training: Helps regulate insulin levels and hormone balance, focusing on core and lower body exercises.
• Swimming: Full-body workout that improves circulation and maintains a healthy weight.
• Pilates: Focuses on core strength, flexibility, and controlled breathing to improve pelvic alignment and reduce stress.
• Cycling: Boosts cardiovascular health and manages weight, whether indoors or outdoors.
• Dancing: Fun and mood-boosting exercise that enhances flexibility and cardiovascular health.
• Tai Chi: Gentle martial art that reduces stress, improves balance, and enhances overall well-being.
• Barre: Combines ballet, Pilates, and yoga for core strength, flexibility, and stability.
• Aerobics: Moderate aerobic exercises like Zumba or step classes maintain a healthy weight and reduce stress.

Conclusion

If you find yourself saying, you don’t have time right now for one more thing, I get it. My fertility journey was packed between working two jobs to try and afford the treatments. Driving back and forth to the fertility clinic, sometimes several times a week. Trying to make healthy meals to improve my endometriosis and poor egg quality. As well as trying to be a wife, friend, and daughter.

Exercise became my outlet for stress and anxiety. Fertility treatments put my body through hell. Exercise kept me strong enough to keep going. When I finally did get pregnant my body was better prepared to handle all the changes. I know it’s why I was able to work up until my due date. I wouldn’t necessarily recommend that, but I couldn’t afford not to.

I chose to work out from home because it was cheap and convenient. The home exercise platform that I chose has an incredible library with a huge variety of programs for all fitness levels from beginner to advanced. It’s been around for 20 years and has the best trainers, and they add new content all the time, so you’ll never get bored. You can check it out HERE.

If you're ready to take the next step in your fertility journey, I'm here to support you. You can download my FREE PRECONCEPTION PREP GUIDE.  For more personal support, schedule a free consultation with me at www.drlauracostello.com and together, we can create a personalized fitness and wellness plan to help you achieve your dream of becoming a mom.

Stay active, stay positive, and remember – your journey to motherhood is uniquely yours.

Warmly,

Dr. Laura Costello