How to Adjust Exercise for IVF

You’re about to start IVF and wondering: Can I still work out? Should I be slowing down?

If exercise has always been your go-to for stress relief or a core part of your routine, it’s natural to have these questions. The truth is, staying active can support your fertility, but how you move—and how much—might need some adjusting.

At fertie, we’re here to guide you through it. Here’s what you need to know about exercising during IVF, or other fertility treatments.

Why Exercise Matters for Fertility (But Balance Is Key)

Regular movement is great for your overall health and fertility:

• It helps regulate hormones

• Supports a healthy BMI

• Reduces stress and boosts mood (hello, endorphins!)

But during hormone stimulation, your body is doing a lot of extra work. Your ovaries are growing, hormone levels are high, and you may feel more tired than usual. Overexercising or doing the wrong types of workouts can add stress—or even pose risks, like ovarian torsion (more on that in a minute).

What’s Safe: How to Move During Fertility Treatments

Focus on Low-Impact, Gentle Exercise

This is a time for gentle, nourishing movement, not personal bests at the gym. Great options include:

• Walking: A daily 20–30 minute walk is perfect for circulation and stress relief.

• Yoga (Fertility or Restorative): Skip deep twists or core-heavy poses that compress the abdomen. Look for classes tailored to fertility or prenatal support.

• Pilates (Mat-based or Gentle Reformer): Focus on breathwork and alignment—not intense core work or jumping.

Avoid High-Intensity Workouts

During stimulation, avoid anything that involves:

• High-impact cardio (running, HIIT)

• Heavy weightlifting

• Intense core exercises

• Hot yoga or workouts in heated environments

Why? Your ovaries are enlarging, and these activities can increase the risk of ovarian torsion, a rare but serious complication where the ovary twists.

How to Adjust in Each Stage of Fertility Treatment

Before Stimulation

If you’re preparing for IVF or egg freezing, this is a great time to get into a healthy exercise routine.

• Moderate cardio and strength training are fine (think: brisk walking, swimming, light weights).

• Aim for balance, not extremes—both overexercising and under-exercising can affect hormones.

During Stimulation

Now’s the time to slow it down. Your ovaries can grow significantly, and you’ll likely feel bloated, tired, or tender.

• Gentle walking, stretching, and restorative yoga are your best friends.

• Listen to your body. If you’re exhausted, rest is productive.

After Egg Retrieval or Embryo Transfer

• Post-retrieval, take it easy for a few days. Many women experience cramping, spotting, or mild discomfort.

• After a fresh or frozen embryo transfer, clinics often advise limiting intense activity. Focus on rest and recovery. Always follow your clinic’s advice here—every case is different!

FAQs

Can exercise improve IVF outcomes?
Moderate, regular exercise before starting treatment can support a healthy BMI and reduce stress, both of which may improve outcomes. But during stimulation and transfer, gentle is best.

Is walking enough during IVF?
Yes! A daily walk is often recommended. It supports circulation and helps reduce stress without putting strain on your body.

Final Thoughts: Be Kind to Yourself

Adjusting your workout routine can feel tough, especially if exercise is a big part of your identity. But remember, this is temporary—and it’s all for a bigger purpose.

At fertie, we believe in listening to your body and giving yourself grace through every phase of your fertility journey.

👉 Want more support and practical tips? Our Fertility 101 course covers everything from nutrition and exercise to emotional wellness, designed to empower you every step of the way.

You don’t have to figure this alone

Inside fertie, you’ll get:

• Expert-led courses to make informed decisions

• Private support from women on the same path

• Exclusive partner clinic perks & discounts

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