Should You Exercise During IVF? Here’s What Experts Recommend
Key Takeaways:
Safe Movement During IVF: Staying active during IVF can be beneficial, but it’s essential to consult with your medical provider for guidance.
Low-Impact Activities: Gentle exercises like Pilates, walking, yoga, and swimming help promote well-being without overworking the body.
Mindfulness Practices: Breath-focused exercises and intentional movement can enhance overall health, reduce stress, and support emotional balance throughout the IVF journey.
For many women undergoing in vitro fertilization (IVF), exercise can feel uncertain, leaving them wondering whether to continue their fitness routines or take a more cautious approach. At The Lifted Lotus, we believe in holistic care that nurtures both body and mind through pivotal life stages, including IVF, pregnancy, and postpartum recovery. Our gentle, hands-on approach to pelvic health ensures that exercise remains a supportive ally rather than a stressful activity.
In this article, you’ll find exercises during IVF that are recommended, as well as those you should avoid. By focusing on mindful movement and body awareness, we’re committed to educating and empowering you to navigate your IVF journey with positivity, balance, and confidence.
Understanding IVF And Its Effects On Your Body
IVF is a multi-step process involving hormonal stimulation, egg retrieval, fertilization, and embryo transfer. Each stage affects the body differently, requiring physical and emotional adaptability. Understanding these changes — especially how they impact movement and the pelvic floor — can help you make informed choices about exercise during IVF.
Hormonal Changes And Their Physical Effects
During IVF, fertility medications stimulate the ovaries, encouraging the production of multiple eggs. This can cause hormonal fluctuations that lead to bloating, abdominal discomfort, mood swings, and fatigue. As the ovaries enlarge in response to medication, some individuals experience increased abdominal pressure, water retention, or tenderness, which can make certain activities — including exercise — feel uncomfortable. After egg retrieval, it’s common to experience mild cramping or spotting as well.
Adjust Your Movement To Your IVF Stage
Following embryo transfer, you’ll have to go through a two-week waiting period. Many are encouraged to prioritize gentle, low-impact movement to allow the body to rest and recover during this time. Rather than following a rigid set of rules, try experimenting with movement that feels restorative. Tuning into how you feel is the best way to gauge whether your body can handle more physical activity or if you should take a rest day instead.
How IVF Affects The Pelvic Floor
The pelvic floor plays a crucial role in supporting reproductive organs, and IVF can place added strain on this area. Hormonal shifts, ovarian stimulation, and abdominal bloating can lead to increased tension or weakness in the pelvic floor muscles. Some women may notice pelvic discomfort, pressure, or changes in bladder function as a result.
Given these changes, it’s essential to approach movement with a flexible mindset. This is what will allow you to adapt to how your body feels at each IVF stage.
Benefits Of Exercising During IVF Treatment
While IVF is often an emotionally and physically demanding process, exercise can act as a source of strength during this time. Here’s how physical activity can offer numerous benefits to your body and mind:
Reduces Stress And Anxiety: Engaging in mindful exercise like yoga or Pilates can help lower stress and anxiety levels. This is incredibly important during IVF, where stress is often the number one factor that influences conception success rates.
Enhances Blood Flow: Regular movement improves circulation, which is vital for ovarian function and endometrial receptivity. This helps create optimal conditions for implantation.
Boosts Mood: Exercise releases endorphins, which can help counteract mood swings caused by hormonal fluctuations. Staying active fosters a greater sense of control and a positive mindset, which can be empowering during the ups and downs of IVF.
Improves Sleep Quality: Exercise can help regulate your sleep patterns, ensuring you get the right amount of rest needed to repair your body through treatment cycles.
Supports Overall Health: Maintaining a consistent exercise routine helps manage weight, promote cardiovascular health, and improve insulin sensitivity, all of which are beneficial when trying to conceive.
For mothers-to-be that are based in Brooklyn, NYC or the surrounding areas, our compassionate team of Pelvic Health Occupational Therapists at The Lifted Lotus is here to provide expert care. We thoroughly listen to your concerns and account for your medical history to craft a tailored exercise regimen that safely engages the breath and pelvic floor. No matter where you are in your fertility journey, we’re here to empower you with knowledge and empathy. If you have any questions about how our services can help you, feel free to contact us!
Safe Ways To Stay Active During IVF
While each person’s circumstances are unique, the following exercises are generally considered safe during IVF:
Pilates
At The Lifted Lotus, our private Pilates sessions are specifically designed to accommodate your energy levels, unique pain points, and goals throughout the IVF process. With a focus on breathwork, posture, and functional movement, Pilates can help reduce tension, enhance circulation, and promote mind-body connection without overburdening the body. Led by certified instructor Mariela Dorado, who specializes in pre- and postnatal Pilates and pelvic floor dysfunction, these 1:1 sessions are fully customized and modified to your specific needs. Every minute is spent giving you individualized guidance that meets you exactly where you are.
Walking
Sometimes, the simplest forms of movement are the most effective. A daily 20- to 30-minute stroll — whether through a park, around your neighborhood, or on a treadmill at a low setting — can help maintain consistent activity levels without strain. Getting some fresh air is also a great way to clear your head and can provide a much-needed mental reset during the demanding process of IVF.
Yoga
Yoga provides both physical and emotional support, helping to ease tension, improve flexibility, and reduce stress during IVF. Child’s Pose (Balasana) is a great example. It allows the lower back and pelvic muscles to release tension while promoting deep relaxation. To perform it:
Kneel on the floor with your big toes touching and knees spread apart for comfort.
Slowly lower your torso forward, reaching your arms ahead or resting them by your sides.
Let your forehead rest on the floor or a yoga block, and take slow, deep breaths, feeling the expansion of your ribcage with each inhale.
Swimming
Since hormonal changes during IVF can lead to bloating and discomfort, swimming provides a refreshing full-body workout without placing stress on the joints or pelvic floor. A leisurely swim, water walking, or light aquatic exercises are all ideal choices for those going through IVF. The buoyancy of water relieves pressure on the abdomen and lower back, allowing for gentle cardiovascular activity that feels rejuvenating.
Breath-Focused Exercises
Deep breathing techniques offer a simple yet powerful way to stay grounded and connected with your body throughout the IVF process. The best part is that you don’t need any special equipment or training, so you can incorporate them into any part of your day. Diaphragmatic breathing is particularly useful in activating the parasympathetic nervous system, helping the body enter a state of relaxation. To practice:
Sit or lie down in a comfortable position, placing one hand on your chest and the other on your abdomen.
Inhale slowly and deeply through your nose, allowing your belly to expand while keeping your chest still.
Exhale gently through your mouth, feeling the belly contract slightly.
Repeat for several minutes, focusing on a slow, steady rhythm.
By engaging in these exercises, women who are pursuing IVF can safely exercise while honoring their body’s limits and nurturing their emotional health. At The Lifted Lotus, our holistic approach goes beyond IVF support — we also offer Birth Preparation and Postpartum Healing services, ensuring you receive ongoing care from conception through motherhood. If you’re looking for expert guidance and personalized resources, book an appointment today!
Exercises To Avoid While Undergoing IVF
While the right exercises can be rewarding, here are some activities that you should avoid:
High-Impact Activities: Running, jumping, or intense aerobic workouts can put undue stress on your body and increase your risk of ovarian torsion — a painful condition where an ovary twists around its supporting ligaments, potentially cutting off blood flow. This risk is higher during the stimulation phase of IVF, when the ovaries become enlarged due to fertility medications.
Heavy Weightlifting: Heavy weights can be harsh on your pelvic floor and further exacerbate any abdominal discomfort you might be experiencing.
Intense Core Workouts: Exercises targeting intense core engagement, such as sit-ups or crunches, should be avoided. These movements can create pressure in your abdomen, possibly affecting ovarian function.
Hot Yoga Or Bikram Yoga: Your healthcare provider will generally advise you to not overheat your body during IVF. Hot yoga sessions generate excessive body heat, which may not align well with your fertility treatments.
Competitive Sports: Competitive sports that require rapid movements or high physical exertion can pose risks during IVF. Sports such as soccer, basketball, or volleyball involve sudden twisting and turning, which may not be suitable during this time.
Remember, it's okay to prioritize rest during IVF. Being gentle and patient with yourself is crucial to healing from the numerous changes your body is going through. Rest assured, you can return to the activities you love after you safely welcome your new baby to the world.
Listening To Your Body: Signs To Slow Down
Throughout each stage of IVF, it’s essential to approach exercise with mindfulness. Your body knows best, and it will give you plenty of signs if it’s feeling exhausted rather than replenished. Here are some indicators that it’s time to slow down:
Fatigue And Exhaustion: During IVF, fatigue is a common companion. While gentle movement can energize and uplift you, pushing through intense exhaustion can be counterproductive.
Discomfort And Pain: Pelvic pain or discomfort after a workout is a clear warning that you should reassess your exercise routine.
Emotional Well-Being: Your mental health is just as important as your physical health. If exercising feels like a burden, it may be beneficial to step back or incorporate more soothing practices, such as deep breathing or yoga.
Changes In Sleep Patterns: If you notice significant shifts in your sleep patterns, consider adding a relaxing activity to your workout routine like mindfulness meditation. Additionally, make note of the timing of your workouts. Exercising before bed can potentially prevent you from falling asleep, so try to move your workouts to the afternoon or morning.
Understanding and responding to your body’s cues is vital. If you feel that your energy levels are low, make time for self-care and rest. And if you struggle to do this by yourself, don’t be afraid to seek out professional care! Our team at The Lifted Lotus is committed to supporting you with affirming, tailored pelvic floor therapy.
Final Thoughts
Exercise during IVF can be a powerful tool for both physical and emotional well-being, but moving with mindfulness is key. At The Lifted Lotus, we recognize the unique challenges of IVF and offer gentle, functional exercises that support pelvic health and overall strength without compromising your body’s needs. Whether through personalized Pilates sessions or guided movement strategies, our holistic pelvic floor therapy empowers you to navigate this journey with confidence and ease.
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Frequently Asked Questions About Exercise During IVF
Should exercise be reduced during the egg retrieval phase?
Yes, during the egg retrieval phase, it's recommended to adjust your exercise routine. Because ovarian stimulation can lead to enlarged ovaries, engaging in high-impact or intense workouts could increase the risk of ovarian torsion. This is a serious medical emergency where the ovary twists on its supporting ligaments, cutting off blood flow. Instead, focus on low-impact activities like walking or gentle yoga to support your body while minimizing risks.
Can exercise cause overheating that impacts IVF success?
Overheating from strenuous exercise can potentially affect your body's internal environment during IVF, although more research is needed to fully understand the impact. If you’d like to be extra cautious, make sure to constantly hydrate and perform moderate exercises in a cool temperature to avoid overheating.
How soon after embryo transfer can I resume exercising?
After an embryo transfer, it's essential to rest. Most experts suggest waiting at least 48 hours before resuming any form of exercise. Once cleared by your doctor, begin with slow movements and check in with your body to ensure you're not overexerting yourself.
Can exercise impact implantation success?
While low-impact exercise is generally safe, it's essential to avoid intense activities which could potentially interfere with implantation success. Walking, yoga, or tailored Pilates sessions can be beneficial, ensuring you stay active without unwarranted stress on your body.
How much exercise is appropriate when undergoing IVF?
For most women, aiming for about 30 minutes of moderate activity daily is appropriate. If you’re unsure what’s right for you, it’s a good idea to reach out to your reproductive endocrinologist and/or pelvic floor therapist. They can modify an exercise routine to suit your unique needs.
What's the best time to exercise during the IVF cycle?
The best time to exercise depends on the specific stage of your IVF cycle. Before the egg retrieval phase, engaging in regular, moderate exercise can help maintain overall health. Post-retrieval, and especially after embryo transfer, prioritize low-impact exercises and rest to aid recovery and implantation. Always consult with your healthcare provider for advice throughout your IVF cycle.
