Exercise and Preconception Health: Finding the Right Balance

You may not realize that exercise and preconception health are closely linked for both men and women. Working together with your partner to prioritize your overall well-being as individuals and as a couple has many preconception benefits that go beyond your physical health.

Regular movement is one example of a small, consistent habit that can make a big impact when you and your partner prepare for conception. Consistent exercise is a powerful tool for both partners, as it supports physical health, emotional connection, and reproductive health. If you’re not sure where to start, don’t worry: below outlines what you should know about exercise and preconception and how you can make strides to incorporate it into your routine.

Read More: Prioritize Your Preconception Health With These Simple Tips

The Benefits of Staying Active During Your Preconception Journey

Exercise has a number of advantages, no matter your life stage or preconception goals. For those who are seeking to improve their fertility health, moderate exercise has the following benefits:

• Supports reproductive health in both men and women
• Helps manage a healthy weight, reducing the risks of diseases and health conditions
• Supports hormone balance and stress management
• Enhances emotional well-being
• Improves couples’ bonding when exercise is done together¹

When you’re prioritizing your preconception health, there’s no perfect exercise routine: any movement is better than none. Plus, exercise doesn’t have to be extreme: what matters most is consistency and balance.

Read More: Exercise Is Just One Piece: Learn How Else to Promote Preconception Health

Why Too Much Exercise Can Disrupt Hormones

You’ve probably heard the phrase, “everything in moderation” — and this could not be more true when it comes to preconception health. While staying active is key, overdoing it can backfire, especially for women. Excessive, high-intensity workouts may disrupt ovulation and hormone balance, impacting preconception health in the following ways:

• Cause irregular periods or no menstruation at all
• Spike cortisol levels, which impact reproductive hormones
• Create a nutrient demand for your body: a lack of proper fuel for your body after excessive exercise can cause nutritional deficiencies that impact reproductive health

Movement and rest are two critical elements to promoting overall health. But if you think you’ve overdone it on exercise, don’t worry: your body readjusts and resets for preconception health when activity levels are moderated. The key to working exercise and rest into your routine is to listen to your body and avoid pushing to exhaustion.

How Different Types of Workouts Affect Preconception Health

The secret to regular movement? Find exercises that you enjoy, and don’t force yourself to do workouts that you dread. As an individual and a couple, you can identify activities that are fun and effective in supporting preconception health.

The following are great suggestions for men and women on their preconception journeys:

• Cardio (walking, jogging, cycling) improves heart health, boosts mood, and helps maintain a healthy weight. Moderate cardio is ideal — think brisk walks or light jogs.
• Strength training builds muscle, supports metabolism, and can help regulate blood sugar. Focus on light to moderate resistance and proper form, and try exercises like squats, lunges, pushups, or planks.
• Yoga and mind-body practices reduce stress, enhance flexibility, and support hormone balance. Gentle yoga or stretching can be especially helpful for relaxation and emotional readiness
• Find activities to do together: Moving with your partner can boost your emotional connection and help you achieve your exercise goals together. Activities like hiking, walking, or dancing can be great for couples.

Both men and women can support their preconception health through routine movement. For men, these activities might reduce inflammation and improve sperm health. For women, movements like yoga can increase blood flow to the pelvic and reproductive areas and help manage stress. No matter what exercise works best for you and your partner, approaching exercises you like enables you to maintain a positive mindset and a healthy body during preconception.

Guidelines: How Much Is Just Right?

When it comes to your preconception journey, everyone’s body is different. Each person has different needs, so listen to your body and talk to your doctor to find what’s right for you.

Sometimes, just setting achievable movement goals is a great place to start. If you’re looking for some inspiration when building your preconception workout routine, consider the following goals:

• Aim for 150 minutes of moderate activity per week (like 30 minutes, five days a week)
• Mix cardio, strength, and flexibility exercises
• Choose activities you enjoy and can sustain
• Avoid daily high-intensity or exhaustive workouts
• Don’t forget to recover: rest days are important

For most people on their preconception journey, 5-6 hours of moderate activity per week1 is usually recommended, but individual needs and goals might vary.

Small Steps, Big Impact

Movement is important, but it’s not the whole picture. Preconception health is about a balanced lifestyle that incorporates exercise, a nutritious diet, hormone balance, emotional health, and more. If you’re looking for other ways to promote your preconception health, consider learning preconception terms and definitions to help you feel knowledgeable and confident during your journey.

Preparing for preconception is best taken one step at a time. By finding your movement sweet spot and supporting each other, you and your partner can set the foundation for the healthy future you want.

Read More: Check Out Our Lifestyle Tips for Couples

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1. https://pmc.ncbi.nlm.nih.gov/articles/PMC6986386/