HOW REGULAR PHYSICAL EXERCISE CAN BOOST FERTILITY
Exercise has numerous benefits for the body, including stress reduction, cardiovascular health, and weight management. It can also impact fertility by improving ovarian function, reducing stress, improving sperm quality, and maintaining a healthy weight.
Achieving and maintaining a healthy weight is an important aspect of general well-being, and it is especially important for fertility. Being overweight or underweight can disturb hormonal balance and interfere with ovulation, making it more difficult to conceive for both men and women.
The reproductive system is extremely sensitive to a lack of energy. Female fertility is affected by body weight and fat content. According to research, a BMI of 20 to 24.9 should be maintained for optimum fertility and regular ovulation.
Regular exercise increases blood flow to the ovaries, which can improve their function. Stress can negatively affect fertility, and regular exercise can reduce stress levels by releasing endorphins, which are natural mood boosters.
Excess body fat in women can cause hormonal abnormalities, in addition, being overweight or underweight can have a negative impact on male and female fertility. Maintaining a healthy weight within the acceptable Body Mass Index (BMI) range, on the other hand, might considerably boost reproductive chances.
A minimum of 17 percent body fat is necessary for menarche and 22 percent for ovulation maintenance. If the levels fall below this, ovulatory disturbances and menstrual irregularities set in and can cause difficulty in conception.
Excess body fat in women can cause hormonal abnormalities, such as increased estrogen production, which can disrupt ovulation. Obesity can also promote inflammation, which can interrupt ovulation and lower egg quality.
Obesity can cause a variety of reproductive issues in males, including a decrease in sperm count. Excess body fat may raise the scrotal temperature, reducing sperm production. Obesity can damage sperm DNA, decreasing motility and the ability to fertilize an egg.
Regular physical exercise is essential for both men and women in terms of fertility. Exercise aids in the maintenance of a healthy weight, the improvement of hormonal balance, and the reduction of stress, all of which lead to increased fertility.
For men’s fertility, regular exercise can improve sperm quality, including sperm count and motility. Maintaining a healthy weight is also beneficial, as being overweight or obese can negatively affect fertility. Regular exercise can improve insulin sensitivity, which can also be beneficial for fertility.
Some types of exercise that may be particularly beneficial for fertility include yoga, walking, swimming, and strength training.
Yoga has been shown to reduce stress levels and improve blood flow to reproductive organs, while walking is a low-impact exercise that can improve cardiovascular health, maintain a healthy weight, and reduce stress levels.
Swimming is particularly beneficial for women, as it improves blood flow to reproductive organs and reduces stress levels.
Strength training can benefit both men’s and women’s fertility by improving overall fitness and maintaining a healthy weight. Aim for at least 150 minutes per week of moderate-intensity aerobic activity. Brisk walking, swimming, cycling, and dancing are examples of moderate-intensity activities.
Exercise can not only help you lose extra weight, which can interfere with conception, but it can also help balance hormones, improve insulin, and decrease stress, all of which can help promote fertility. Exercise is especially important for people who are undergoing IVF treatment.
Strength training, in addition to aerobic activity, is excellent for fertility. Strength training increases muscle development, which enhances metabolism and burns calories even while resting, assisting with weight management. Furthermore, increasing muscle mass enhances insulin sensitivity, which aids in blood sugar regulation and promotes hormonal balance.
A balanced diet rich in whole grains, fruits, vegetables, and lean protein sources is crucial for fertility. Limit processed foods, sugary drinks, and excessive caffeine intake. Prenatal vitamins and folic acid supplementation are also recommended to support healthy fetal development.
By achieving and maintaining a healthy weight and incorporating regular physical activity into your lifestyle, you can significantly improve your chances of conceiving and carrying a healthy pregnancy. Remember, small changes can make a big difference in your overall health and well-being.
It has been established that it is not the stress of exercise that causes reproductive dysfunction. Maintaining a healthy body weight and regular exercise among girls and women are encouraged. Exercise-induced menstrual disorders contribute to about 6 percent of infertility cases.
Achieving pregnancy involves reducing intense workouts over four hours, replacing some with moderate exercise, and limiting strenuous activities to four hours per week for weight loss. Losing even 10 percent of your body weight can improve fertility, and fertility benefits are seen even before a normal BMI is reached.
The recommended exercise routine is a minimum of 150 minutes of moderate aerobic activity and strength exercises on two or more days a week, or 75 minutes of vigorous activity and strength exercises on two or more days a week. A mix of moderate-to-vigorous aerobic exercise and strength exercises is also recommended.
Note that any exercise that raises your heart rate, causes you to breathe quicker, and makes you feel warmer is considered moderate activity. Vigorous action is defined as any workout that causes you to breathe quickly and deeply.
Essentially, exercise is not the problem. It’s more about a lack of vitality. You should be able to maintain a healthy cycle if you are diligent about consuming enough calories to account for your exercise levels.
While intense exercise can decrease sperm concentration and motility, and being overweight can affect sperm quality and quantity, moderate-intensity continuous training has been found to improve sperm quality. If you suspect that your weight might be connected to your inability to get pregnant, talk to a fertility consultant.
Dr Abayomi Ajayi @ Punch Newspaper
