You and your partner are preparing to have a child? Of course you already know, the adoption of a healthy lifestyle is highly recommended that pregnant fast. One of them by exercising regularly. Then, like what a great sport to increase fertility?
As it turned out, the benefits of exercise for women’s fertility has been widely studied. According to the study, regular exercise can enhance the function of a woman’s fertility. In fact, women who exercise 30 minutes or more every day, have a lower risk of infertility due to ovulation disorders.
Exercise can also improve the metabolism and blood circulation. If done regularly, it can increase production of the hormone that helps the growth of the egg.
In addition, exercise can also reduce stress. Stressful conditions can certainly decrease the chances of conception.
However, several other studies were performed on athletes, found that excessive exercise is also not good. Extreme sports more than an hour a day, for example, can reduce the production of hormones that stimulate ovarian function.
As a result, disruption of ovulation. This risk increases with the duration and intensity of exercise.
In conclusion, you should do the exercise with moderate intensity and duration accordingly, so that the function of optimal fertility. Women are advised to exercise for 150 minutes per week (5 days a week with a duration of 30 minutes).
Select Sport for You
Do not get the type of sport that have wrong or lacking suitable for your needs. If you want to get pregnant or to improve fertility, the type of exercise is good for you is:
- Light jogging, five times a week with a duration of 30-60 minutes.
- Zumba, 2-3 times per week.
- Aerobics, 2-3 times per week.
- The type of exercise that should be avoided:
- Bikram yoga / -Hot yoga.
- Core strength training after ovulation, including core Pilates.
- Sports 7 times a week with a duration of 45-60 minutes.
- Sport is more than 1 hour.
- High-intensity exercise (running, gymnastics, ballet, etc.).
In addition to the above matters, there are some suggestions that should be considered by women who are overweight. As the need to reduce daily caloric intake and increase exercise gradually until it reaches a body mass index (BMI) is ideal. You also should target cardio exercise 60 minutes per day, and strength-training exercise three times a week with a duration of 30 minutes.
What about women who weigh below average? Instead, increase your calorie intake to reach normal BMI or body fat percentage of 12%. When you exercise five or more days per week, should reduce the duration of sports to 3 times per week.
As for the women with a normal BMI, you can maintain exercise duration approximately 1 hour per day. If the irregular menstrual cycles or have not conceived after a few months, do not add the duration of your workout. Better, consult your self and your partner to a gynecologist.
Lots of the benefits of exercise, especially for women who want to get pregnant quickly. So, do not be lazy sports start right now, yes!