Harnessing the Power of Exercise
The Benefits of Preconception Exercise
Let's talk about the power of exercise. You already know that regular physical activity is important for keeping your body healthy. But did you know that exercise can also positively impact your fertility?
When it comes to preparing for pregnancy, there are a lot of different opinions. While some believe that the best way to prepare for conceiving is to layer on supplements or adhere to a special diet, others swear by their preconception exercise routine.
Preconception exercise:
Preconception exercise is about creating positive, long-term health outcomes for both you and your future baby. It's about finding an exercise routine that works for your body and lifestyle, gives you enough energy throughout your day-to-day routine, and is challenging enough to keep you motivated and strong enough to prepare your body for labor.
The best exercises for preconception are low to moderate-impact activities such as aerobic activities like walking, running, swimming, or cycling; flexibility exercises like yoga; and strength training such as using weights or resistance bands. Aim for around 30 minutes of moderate-intensity activity most days of the week.
When done within recommended limits, exercise can help improve fertility, balance hormones, and prepare the body for pregnancy.
Some of the benefits of exercise include:
Improved blood circulation helps create an environment that is better suited for conceiving
Reduced risk of gestational diabetes and hypertension
Strengthened pelvic floor muscles to prepare the body for labor and delivery
Improved mood, cognitive function, and energy levels
Exercising also boosts hormone levels like Human Chorionic Gonadotropin (hCG) needed for implantation. And by developing cardiovascular endurance through low-impact activities like walking or swimming, you'll have more energy during pregnancy. On top of these physical benefits, research indicates that staying active can have significant mental health benefits.
It's important to be mindful of how much exercise you do when trying to conceive. Too much exercise can put unnecessary pressure on your body, leading to exhaustion and health issues. As a general rule of thumb, set a limit of 150 minutes of exercise per week, meaning 30 minutes for five days.
Preconception exercise should be tailored to your fitness and health level. With a balanced approach and a bit of dedication, you can be well on your way to a healthier, happier pregnancy.
