Excessive exercise can reduce fertility in women

For those who are looking to improve their health and fertility, regular exercise is one of the solutions that should be applied. Obesity can reduce fertility and to “fight” overweight, a combination of healthy eating and regular exercise is always recommended by experts. Exercise can also reduce stress, a very important factor in the battle with infertility.

However, even too much exercise can be detrimental in certain circumstances.

Effects of exercise on fertility

Much of the evidence suggests that moderate exercise benefits everyone and may even improve fertility. However, according to some studies, high-intensity exercise can reduce fertility, at least in some people.

Aerobic exercise for 7 hours or more per week may increase your risk of ovulation problems. Exercising for four or more hours per week can reduce the success rate of in vitro fertilization (IVF). Exercising too hard can also reduce fertility in women of normal weight.

This is because too much exercise seems to slow down ovulation. There are several theories to explain this. For example, too much exercise affects the luteal phase.

The luteal phase is the period between ovulation and the expected period. This period, also known as the “two weeks waiting”, usually lasts 12-16 days. A shortened luteal phase due to excessive exercise can interfere with fertility by reducing progesterone levels. Normally, progesterone levels will remain high during this time, allowing the fertilized egg to attach itself to the lining of the uterus. However, low progesterone levels can interfere with the implantation of a fertilized egg, leading to infertility.

Another potential reason for exercise-induced infertility is that the hormones responsible for regulating the female reproductive system, GnRH, LH, FSH, and estradiol, are altered that interfere with ovulation.

Another potential cause of exercise-induced infertility is altered levels of leptin, which regulates appetite and metabolism. If you have little appetite, you may not be eating enough and this can interfere with regular ovulation.

Choose the right exercise

When considering which exercise to limit or cut back on to improve conception, studies recommend limiting vigorous exercise to less than four hours per week. You might consider replacing some high-intensity exercise with gentler forms of exercise. For example, instead of taking an intense workout class every day, you can practice yoga or go for a slow walk to get active without overloading your body.

Some activities like cycling can be considered moderate, but if you pedal hard, at a fast pace, or pedal uphill, that could be considered a vigorous workout.

Similarly, you can adjust the movements of aerobic exercises to reduce the intensity depending on your fitness. When it comes to weight training, you can also choose a moderate or heavier level depending on the weight, the exercise, and the number of repetitions.

A small number of women who train intensely for most of the week, for example competitive female athletes, may be advised to cut back on exercise to a moderate level and make sure to eat well to replenish their energy. expended during exercise if they have problems conceiving.

Although too much exercise can cause fertility problems in some women, not exercising contributes to obesity. Studies show that obese women need to lose as little as 10% of their current body weight to boost their health and fertility. If you’re trying to conceive, talk to a trainer or health professional for advice on exercises that are appropriate for your weight and fitness level.

In addition, diet is also an important factor. Reducing junk food and increasing healthy food choices like whole grains, healthy fats, lean protein, and plenty of vegetables can help with weight loss and improve fertility.

There is not enough evidence that exercise causes infertility in men. Anyone can become overweight if they are inactive. For men, being overweight can reduce the quality and quantity of sperm. Infertile couples should support each other to build a healthy lifestyle to increase the possibility of conception.

Mr. Ngoc (According to Verywell Family)