Starting an IVF cycle often raises questions about your daily routine and lifestyle habits. You might worry about doing too much or too little physical activity or even falling off the bandwagon of your regular routine entirely. These concerns are completely valid, and the recommendations can be confusing.
Inevitably, some physical activity benefits your overall health and stress levels during treatment. However, certain types of exercise may need to be modified or avoided at specific stages of your cycle. So, what should you know about exercise and IVF?
Below, we talk you through the recommendations for every phase of IVF treatment.
Can You Exercise During IVF?
The short answer is yes, you can exercise during IVF. However, the type and intensity of exercise should be modified based on your treatment stage.
Most fertility specialists encourage light to moderate physical activity throughout your cycle. Exercise can support your IVF journey by reducing stress and improving overall health. The key is choosing appropriate activities that won’t interfere with your treatment.
For example, high-intensity workouts and activities with jarring movements should generally be avoided. Your ovaries will be enlarged during stimulation. This makes them more vulnerable to injury from vigorous exercise. Yet, regular gentle movement can improve blood flow, reduce anxiety, and help maintain a healthy weight. These factors all contribute positively to your fertility treatment outcomes.
Additionally, each person is different. Your fertility team can provide specific guidelines based on your needs.
Exercise During IVF
Each stage of your IVF cycle presents unique considerations for physical activity levels. Your body undergoes significant changes throughout treatment, from hormone fluctuations to physical procedures.
This often means being flexible with your routine and listening to your body’s signals. Below, we take a closer look at exercise while doing IVF.
Exercise During IVF Stimulation
During stimulation, your ovaries grow larger as they produce multiple eggs. Light to moderate exercise is generally safe and beneficial during this time. Yoga and IVF go well together, as does gentle walking or swimming. These won’t likely strain your reproductive organs.
In contrast, avoid high-impact activities like running, jumping, or contact sports. Running during IVF may cause ovarian torsion, a serious complication in which the ovaries become enlarged and twist. As stimulation progresses, you may feel more bloated and uncomfortable, which may signal the need to reduce your exercise intensity.
Exercise Before Egg Retrieval
The days immediately before egg retrieval require the most caution with physical activity. Your ovaries are at their largest size, making them most vulnerable to injury. Avoid exercise altogether for two to three days before your scheduled retrieval.
Gentle walking and light stretching are typically the only activities recommended here. Even yoga poses that involve twisting or deep bending should be avoided. The risk of ovarian torsion is highest during these final days of stimulation.
Instead, focus on rest and gentle movement to help manage any discomfort. Ultimately, this temporary restriction helps ensure your retrieval procedure goes smoothly and safely.
Exercise After Egg Retrieval
After egg retrieval, your body needs time to recover from the procedure. Many people experience cramping, bloating, and fatigue for several days afterward. Light walking is usually encouraged to promote healing and prevent blood clots.
Avoid strenuous exercise for at least one week after retrieval. Your ovaries remain enlarged and sensitive during this recovery period. Swimming should be avoided until any vaginal bleeding stops completely to prevent infection risk.
Eventually, as you feel comfortable, you can resume gentle activities, such as easy yoga or leisurely walks. Most return to moderate exercise within one to two weeks. Yet, this depends on your recovery and whether you’re proceeding with fresh or frozen embryo transfer.
Exercise Before Embryo Transfer
This period allows for more activity than the immediate post-retrieval phase. Light to moderate exercise can help reduce stress and promote overall well-being. Walking, gentle yoga, and swimming are also generally safe options.
Avoid any activities that could cause injury. This includes contact sports, rock climbing, or activities with fall risks. Your immune system and body need to be in optimal condition for embryo transfer.
Some fertility specialists recommend reducing exercise intensity a few days before transfer. This precautionary approach helps ensure your body is in the best possible state for implantation.
Exercise After Embryo Transfer
This often depends on the individual. Many individuals resume normal daily activities immediately after the procedure. Yet, it’s usually advised to avoid vigorous exercise for at least a few days to a week.
Light walking after an embryo transfer, however, is generally encouraged. This can promote healthy blood flow without straining your body. At the same time, avoid activities that cause jarring movements. It’s also advised to avoid heavy lifting and significant core engagement. Hot yoga and high-intensity workouts should also be postponed during this time.
Exercise During the Two-Week Wait
The two-week wait can bring about various anxieties and stress. And it can feel as though time is dragging. Thankfully, regular and light exercise can help manage these uncomfortable emotions.
Walking, gentle stretching, and restorative yoga are excellent choices here. However, you may be advised to avoid intense activities like hot yoga, hard cardio, heavy lifting, or anything that raises your heart rate or heats up your body too much.
Exercise During Pregnancy
Most pregnant individuals can safely continue moderate exercise throughout pregnancy. Walking, swimming, and prenatal yoga are excellent options for maintaining an active lifestyle.
Any activities that overheat the body, however, should be avoided. It’s also not recommended to perform exercises lying flat on your back after the first trimester. Your TRIO fertility team will typically transition your care to an obstetrician at this stage. In turn, they can provide more specific exercise guidance.
Types of Exercise During IVF
Exercise can help you maintain a healthy lifestyle during IVF. As mentioned above, the type of exercise may change throughout the process. You may need to swap out intense activities for lower-intensity options.
Low Intensity Exercise While Doing IVF
These types of exercise keep your heart rate comfortable while providing health benefits. You should be able to hold a conversation easily.
Examples include leisurely walking, low-intensity Pilates, gentle yoga, and swimming. Below, we take a closer look.
Pilates During IVF
Pilates offers excellent benefits for core strengthening and flexibility during IVF treatment. Focus on mat-based exercises rather than equipment classes during treatment. And avoid exercises that require deep twisting, jumping, or lying flat on your back for extended periods. This is especially important during the stimulation phase.
Modify movements as needed based on your comfort level and treatment stage. Skip exercises that compress your abdomen after embryo transfer. Many Pilates instructors can also provide modifications.
Yoga During IVF
Yoga provides both physical and mental benefits that support your IVF journey. Choose gentle or restorative yoga classes rather than hot or power yoga styles. At the same time, steer clear of deep twists, inversions, and poses that compress your abdomen. This is particularly important during the stimulation phase when the ovaries are enlarged.
Swimming During IVF
Swimming is a great low-impact and cardio choice during IVF. The water supports your body weight while providing gentle resistance training. Swimming can also help reduce stress and maintain fitness without jarring movements.
However, it’s not recommended to swim shortly after your egg retrieval due to infection risk.
Walking During IVF
Walking is often the safest and most accessible exercise throughout your IVF cycle. It provides cardiovascular benefits, improves mood, and can be easily modified based on how you feel each day. Walking is generally safe during stimulation and throughout early pregnancy, too.
IVF and Exercise Restrictions
Activities to avoid during IVF include:
- High-impact exercises: Once stimulation begins, avoid running, jumping, aerobics, and contact sports. These activities can cause ovarian torsion when your ovaries are enlarged.
- Heavy weightlifting: Lifting weights over 10-15 pounds can strain your core and pelvic area. This restriction becomes especially important during stimulation and after embryo transfer. Focus on lighter weights with higher repetitions to maintain strength training.
- Hot environments: Hot yoga, saunas, steam rooms, and warm pools should be avoided throughout your cycle and pregnancy.
- Specific core exercises: Planks, sit-ups, and complex Pilates moves should be avoided or changed. They put pressure on your belly and can affect implantation after embryo transfer.
- Activities with a risk of falling: These include activities such as rock climbing, skiing, and horseback riding. Cycling during IVF also falls under this category. Instead, use a stationary bike. Yet, the position and potential for jarring movements make cycling less ideal than walking or swimming.
Remember that these restrictions are temporary and designed to give your treatment the best possible chance of success. Most patients can gradually return to their normal exercise routines after a successful pregnancy is established or after completing their IVF cycle.
Your TRIO team will provide specific guidance based on your treatment response. Don’t hesitate to ask questions about any activities you’re unsure about. Our team is ready to address any concerns or questions you might have.
Book a consultation with a TRIO Care Navigator today to learn more about the IVF process. We can answer any questions you might have and help you get started with your first cycle.
