1. What are the advantages of exercising when trying to conceive?
Experts such as the American College of Obstetricians and Gynecologists (ACOG) now advise women who are pregnant or trying to become pregnant to increase their physical activity. Why? Regular workouts tone muscles, especially your heart, which must pump up to 50% more blood to support you and your growing kid.
Exercise helps you sleep better and decreases stress, which has been shown in several studies to impede the finest conception efforts. Working exercise on a regular basis can also help you maintain a healthy weight, which is crucial because pregnancy is not the time to lose weight — and being overweight or obese during pregnancy might raise your risk of issues like gestational diabetes.
It's a good idea to get a fitness routine in place before you get pregnant, so you'll have an easier time mustering the get-up-and-go when working up the energy is tougher. But even when motivation is tough to come by, those pregnancy workouts are well worth the effort. Once you do get pregnant, exercise offers loads of benefits, reducing the risk of pregnancy complications and the severity of common pregnancy symptoms like backaches and bloating, all while likely boosting your baby's brain development and heart health. Big bonus: Being in shape will even help make delivery day go more smoothly.
The good news is, it's never too late to start exercising. With the OK from their doctors, even couch-surfers can ease into a new workout routine before and even during pregnancy given the right guidance.
2. When attempting to conceive, how much exercise should you strive for?
Whether we're attempting to conceive or are already pregnant, most of us don't even come close to reaching our fitness limits. However, if you're an experienced athlete or consistently train for sports competitions, there's a chance you're overdoing it. According to some studies, doing five or more hours of high-intensity workouts per week can lengthen the time it takes to conceive.
That could be because intensive training without appropriate nourishment depletes your body of essential baby-making nutrients and raises your chances of becoming underweight, which can disrupt your menstrual cycle and even cause ovulation to stop.
If you're planning on getting pregnant soon and aren't sure if your workouts are too tough, now is a good time to consult your doctor. He or she may also refer you to a nutritionist to ensure that you're getting the nourishment you require.
