Preconception Workouts

Exercise may help you get pregnant and keep you healthy until delivery.

Exercise may help you get pregnant and keep you healthy until delivery.

Exercise is beneficial to your overall health because it protects you from a variety of health conditions, including heart disease, diabetes, obesity and cancer. In addition, a healthy workout routine may make it easier to conceive. When you're trying to get pregnant, too much or too little exercise might interfere with fertility and hinder your efforts at conception. Talk to your doctor before starting a new preconception workout routine.

Benefits

Exercise helps control your weight, which is important for conception because being too heavy may make it more difficult since it sometimes skews normal ovulation cycles. Working out aids in dropping extra pounds, upping your odds of getting pregnant. Being at a healthy weight before pregnancy also gives you and your baby the best odds of a healthy and safe gestation period. In addition, exercise improves mood and energy levels, which gets you ready for the emotional aspects of a pregnancy. Regular physical activity also prepares you physically for the demands of carrying a baby to term.

Intensity

Exercise is a healthy lifestyle choice, but a vigorous intensity may not be a good thing if you're trying to get pregnant. It can alter or stop ovulation, making it difficult to predict when a pregnancy might occur, notes 2012 research at Boston University. High-intensity workouts can also make it hard for a fertilized egg to implant in your uterus. A moderate intensity workout is conducive to conception. At this intensity, you'll feel slightly winded but should be able to carry on a conversation.

Routine

The Centers for Disease Control and Prevention recommends that healthy women get at least 150 minutes of exercise each week. If you are overweight, you might need additional time for effective weight loss as you attempt to get pregnant. Spread this time out throughout the week for the most benefit. For example, exercise for 30 minutes, five days per week. If you find it difficult to set aside this much time, aim for several 10-minute workouts each day.

Types of Exercise

Choosing an activity you enjoy increases the chances that you'll stick with an exercise routine. While some types of exercise are off-limits once you get pregnant, many are ideal choices for staying healthy as you try to conceive. Walking and biking are good choices that allow you to tailor your routine to your abilities and goals. Swimming and dancing are other good options that you can carry on once you get pregnant. Not all choices are appropriate for all women, so discuss safe conception workout exercises with your doctor before creating your workout plan.

 

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