How to Adjust Exercise for Egg Freezing: Your Complete Guide

If you’re preparing for egg freezing, you might be wondering: Can I still exercise? Do I need to stop working out when I start injections? If movement has been your go-to stress reliever (or just part of feeling like yourself), you’re not alone in asking these questions.

The good news? Staying active during egg freezing is encouraged—but you’ll need to adjust how you move to support your body through each stage of the process. At fertie, we’re here to guide you through it with expert-backed advice and a supportive, judgment-free approach.

Should You Exercise During Egg Freezing?

In short—yes! Exercise before and during egg freezing can help:

• Manage stress and support mental health

• Improve circulation and hormone balance

• Keep your body strong and resilient for recovery

But (and this is important), your ovaries go through big changes during stimulation, and workouts that are too intense can put unnecessary strain on your body. That’s why the key is adjusting your exercise routine based on where you are in your cycle.

Exercise Before Egg Freezing: The Prep Phase

In the weeks leading up to your cycle, your body benefits from regular, moderate movement. This is the perfect time to:

• Build strength and endurance with low-impact activities like swimming, brisk walking, or cycling.

• Incorporate strength training, focusing on bodyweight exercises or light resistance bands.

• Aim for 30 minutes, 3–5 times a week, balancing cardio, strength, and flexibility.

Pro tip: Now’s the time to make movement part of your routine, so it feels easy to adapt when you start hormone stimulation.

Exercise During Hormone Stimulation: Slow It Down

Once you start hormone injections, your ovaries begin to enlarge as they develop multiple follicles. You’ll likely feel bloated, heavy, or tender—and high-impact movement could increase your risk of ovarian torsion (when an ovary twists, which is rare but serious). This is the time to focus on gentle, nourishing movement.

Best Exercises During Stimulation:

• Walking: A 20–30 minute walk daily keeps circulation healthy without added strain.

• Restorative yoga (no deep twists or core-heavy poses): Helps you stay grounded and calm.

• Swimming (if approved by your clinic): Gentle on joints and helps reduce bloating.

Avoid:

• Running or HIIT workouts

• Heavy weightlifting

• Core exercises that create intra-abdominal pressure (like crunches or planks)

• Hot yoga or anything high-intensity

Exercise After Egg Retrieval: Rest and Recovery

After your retrieval, your ovaries are still enlarged and tender—and your body needs time to recover. What to Expect:

• You may feel tired, bloated, or experience mild cramping.

• It’s totally normal (and recommended!) to rest for a few days.

• Gentle walking or light stretching can help ease stiffness, but no strenuous exercise until your doctor gives the all-clear.

Most people ease back into their normal routines within a week or two after retrieval, but listen to your body—and your fertility team!

FAQs

Why is high-intensity exercise not recommended during egg freezing?
Because your ovaries are enlarged and more vulnerable to torsion or injury. Gentle, low-impact movement keeps you safe and supported.

Can exercise improve egg quality?
Regular, moderate exercise before starting stimulation can help support hormonal health, but during treatment, the focus should shift to gentle, supportive movement.

Final Thoughts: Listen to Your Body

Egg freezing is an emotional and physical journey, and adjusting your exercise routine is part of honouring what your body needs at each stage. Some days you’ll have energy; others, you’ll need rest—and that’s okay.

At fertie, we believe in empowering you with knowledge and community. Whether you’re prepping for your cycle or recovering after retrieval, you don’t have to do it alone.

👉 Want more support for your egg freezing journey? Explore our Fertility 101 Course, where we cover everything from cycle prep to recovery—including exercise, nutrition, and emotional wellbeing.

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Disclaimer: This post is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare provider for personalized guidance.