Best types of exercise to support your IVF journey
Published: August 29, 2025
Last Updated: August 30, 2025
Last Updated: August 30, 2025
Best types of exercise to support your IVF journey
Embarking on an IVF journey is both exciting and emotionally demanding. While fertility medications and procedures play a central role, lifestyle factors such as diet, sleep, stress management, and physical activity are equally vital. One of the most impactful yet often misunderstood components is exercise.
The right kind of physical activity can enhance fertility, regulate hormones, support mental well-being, and improve IVF success rates. However, overexercising or choosing the wrong activities may have the opposite effect. So, what kind of exercise is truly beneficial during IVF?
In this blog, we explore the best types of exercises to support your IVF journey, backed by science and expert advice, along with tips on what to avoid and how to adapt your routine throughout different IVF stages.
The link between exercise and IVF success
Exercise affects fertility in various ways, both directly and indirectly:
Hormonal balance
Regular, moderate activity helps regulate insulin, cortisol, and reproductive hormones like estrogen and progesterone — all crucial for a successful IVF cycle.
Blood flow to the reproductive organs
Exercise improves cardiovascular health, which enhances blood flow to the uterus and ovaries. This helps with egg quality, endometrial thickness, and implantation.
Mental health benefits
Stress is known to impact fertility negatively. Exercise stimulates the release of endorphins and reduces cortisol levels, promoting emotional stability during the IVF process.
Weight management
Being overweight or underweight can affect hormone production and ovulation. Exercise helps maintain a healthy BMI, which is associated with improved IVF outcomes.
Important Note: Overexercising — especially high-intensity training or long-duration cardio — can suppress ovulation and reduce progesterone levels. Balance is key.
Best types of exercise for IVF patients
Here’s a breakdown of the safest and most effective exercises to support your fertility journey:
1. Walking
Level: Low-Impact | Frequency: Daily
Walking is gentle, effective, and highly recommended throughout your IVF treatment. It boosts circulation, supports cardiovascular health, and helps clear the mind — all without stressing your reproductive system.
Benefits:
- Improves uterine blood flow.
- Reduces bloating and fatigue from medications.
- Eases anxiety, especially during the two-week wait.
Tip: Aim for 30 minutes daily. Choose a peaceful environment like a park or garden to combine movement with relaxation.
2. Fertility yoga
Level: Low to Moderate | Frequency: 3–4 times a week
Yoga improves body awareness, posture, flexibility, and emotional balance. Fertility-specific sequences enhance pelvic circulation, reduce cortisol levels, and open up energy channels in the reproductive area.
Recommended poses:
- Baddha Konasana (Bound Angle Pose) – Opens hips and improves ovarian function.
- Viparita Karani (Legs Up the Wall) – Increases blood flow to the uterus.
- Supta Baddha Konasana (Reclining Butterfly Pose) – Calms the nervous system.
Avoid: Hot yoga, deep twists, or inversions during stimulation or post-transfer phase.
3. Swimming or Water aerobics
Level: Low-Impact | Frequency: 2–3 times a week
Water workouts are excellent during IVF because they are gentle on the joints, keep you cool, and support full-body movement without strain.
Benefits:
- Reduces swelling and bloating.
- Supports lymphatic drainage.
- Encourages relaxation.
Caution: Make sure the pool is well-maintained and chlorine levels are not too high to avoid hormonal disruption.
4. Pilates (Mat-Based)
Level: Low to Moderate | Frequency: 2–3 times a week.
Pilates helps build core strength, improve posture, and tone muscles without high intensity. Mat-based Pilates is safer than machine-based formats like Reformer Pilates, especially during egg retrieval and after embryo transfer.
Recommended Moves: Pelvic tilts, bridges, and breathing coordination.
Avoid: Crunches, resistance bands, and advanced planks post-embryo transfer.
Exercises to avoid during IVF
While activity is important, there are certain types of exercises that may interfere with your IVF cycle and implantation:
High-Intensity Interval Training (HIIT)
Causes hormone fluctuations and elevated stress hormones (cortisol), which can negatively impact ovulation.
Heavy Weightlifting
Puts strain on your abdominal and pelvic muscles, which can increase the risk of ovarian torsion during stimulation.
Long-Distance Running
Excessive cardio can reduce estrogen levels and cause irregular cycles.
Abdominal Workouts
Crunches and deep core work should be avoided, especially post-egg retrieval and embryo transfer.
Pro tips for safe exercise during IVF
- Listen to your body: If you feel tired, bloated, or unwell, skip the workout.
- Stay hydrated: Hormonal medications can dehydrate your body, so drink plenty of water.
- Wear comfortable clothing: Avoid tight leggings or belts that put pressure on your abdomen.
- Avoid overheating: Exercise in well-ventilated areas or during cooler times of the day.
- Pair with relaxation: Combine movement with mental wellness practices like meditation or deep breathing.
Conclusion
The IVF process is more than just medical steps — it’s a physical and emotional journey. Incorporating the right kind of exercise into your daily life can strengthen your body, calm your mind, and prepare you for a successful outcome.
At Bavishi Fertility Institute, we guide every patient with a personalized, science-backed approach. Our expert team helps you understand what lifestyle adjustments — including fitness can make a real difference. Schedule a consultation with our fertility experts today and let us help you build a holistic plan that supports your mind, body, and future baby.
Author bio
Dr. Parth Bavishi, MD in Obstetrics and Gynecology, brings over 12 years of invaluable work experience to his role as Director of Bavishi Fertility Institute, leading a group of IVF clinics committed to helping couples realise their dreams of parenthood.
Bavishi Fertility Institute is dedicated to providing customised and personalised treatments which are simple, safe , smart and successful. Bavishi Fertility Institute works with success and satisfaction for all at heart. Providing an ideal blend of professional treatment and personalised care.
Dr Parth had special training in infertility at Bavishi fertility Institute, the Diamond Institute, USA, and the HART Institute, Japan.
Dr. Bavishi is a distinguished expert in his field. In addition to his clinical practice, Dr. Bavishi is the author of the acclaimed book, ‘Your Miracle in Making: A Couple’s Guide to Pregnancy,’ offering invaluable insights to couples navigating the complexities of fertility. He loves to empower patients to make the correct choice by education both online and offline.
His exceptional contributions have earned him the prestigious Rose of Paracelsus award from the European Medical Association. Dr Parth has been an invited faculty at many national and international conferences.
Beyond his professional endeavors, Dr. Bavishi is an avid traveller who finds solace in exploring new destinations. He also enjoys engaging his mind with brainy puzzles, always seeking new challenges and solutions outside of the medical realm.
FAQs
Yes, moderate exercise can improve sperm quality, reduce stress, and enhance hormonal balance in men as well. Couples exercising together can also boost emotional bonding during the IVF journey.
Yes, platforms like Fertile Body Yoga, Glow Fertility, and Expectful offer fertility-focused workouts and meditations tailored to IVF patients.
It is advisable to wait for your doctor’s approval, as your body may still be recovering from hormone stimulation. Gentle activity can usually resume within a week, but intense workouts should be delayed.
Yes, complete inactivity may reduce blood flow and increase stress or weight gain, which could negatively affect IVF outcomes. Gentle movement is usually more beneficial than strict bed rest (except when medically advised).
Yes. During FET, your activity level should still remain low-impact and calming. Avoid intense cardio, abdominal strain, or anything that increases core temperature.
Not typically. These workouts can involve rapid movements or core engagement that may not be suitable during ovarian stimulation or post-transfer phases.
Include excessive fatigue, skipped periods, pelvic discomfort, dizziness, or sleep disturbances. These are cues to scale back immediately.
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