10 Exercises to keep you Fertile - Conceive gynaecology and fertility hospital sharjah

When it comes to fertility, regular exercise is a must.

It improves metabolism and circulation, both of which contribute to better egg production, and optimizes your reproductive system by stimulating the endocrine glands, which secrete hormones that help eggs grow.

The key is to have a go-to exercise routine that’s moderate in intensity and works within your body’s natural limits.

Your go-to exercise routine doesn’t have to require a gym or exercise equipment either.

Although helpful and full of different exercise resources, gyms can be overwhelming if you aren’t familiar with all the different kinds of exercise machines and how to properly use them.

In addition, the time it takes to get from one exercise machine to another can easily turn a quick and effective 15 minute exercise routine into an unnecessary and much longer one.

There’s nothing wrong with spending longer periods of time exercising, as long as it doesn’t cross the boundaries of too much exercise which can be counterproductive for fertility.

15-20 minutes may not sound like much, but it’s more than enough time to get in a great workout that supports fertility.

Where to Start

It can be frustrating trying to figure out where to start, what exercises to do, and how to do them properly. It can also seem a bit intimidating if you haven’t exercised before.

I’m going to help you take the guessing game out of where to start.

I’m going to help you create an exercise routine you can complete anywhere in just 15 minutes without the need of any exercise equipment.

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Exercises you can do at home, at the gym, on the beach, in a park, while traveling; literally anywhere so regardless of where you are and what you’re doing, you can remain committed to being fit and fertile by exercising regularly.

The amount of time you spend exercising is irrelevant meaning, you don’t need to (nor should you) be spending hours at a time exercising.

What matters most is that you’re exercising regularly using a workout that’s safe, effective, and time efficient.

Effective exercises are those that work all of your different muscle groups, everything from your shoulders and arms, to your abdominal muscle and gluts.

It’s what you’re doing that matters, not how much.

Focus on the quality of exercises (those that are most effective) and not just the quantity of exercises, meaning how many you’re doing.

Here are 10 exercises I recommend you do to keep yourself fit and fertile.

Start with completing this routine three times per week and slowly build up five times per week.

Do one set of each exercise below for 1 minute straight and then move onto the next one.

  1. Jogging in Place

Start off with gently jogging in place to warm up your muscles and increase your heart rate.

  1. Low Laterals

Begin incorporating more movement, more legs muscles, and a higher heart rate.

  1. Burpees

Engage and get all of your muscle groups working with this exercise.

  1. Push-Ups

The basics, such as push-ups, are still some of the best exercises you can do to tone up.

  1. Lunges

Lunges require your leg muscles to work for both the exercise itself and the balance it takes to do them.

  1. Squat / Jab / Punch
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An all-encompassing exercise that works your upper body, your abs, legs, and increases your heart rate.

  1. Single Arm Tricep Press

This upper body exercise will not only work your arms and shoulder, but your abdominal muscles as well.

  1. Squats

Squats are a basic exercise and one of the most effective exercises you can do for your legs.

  1. Toe Touches

This abdominal exercise is a deceiving one. It appears to be easy but I assure you it’ll work your abdominal muscles.

  1. Abdominal Bicycles

Finish off your routine with bicycles for your abdominals and call it a workout.

For additional guidance, click each exercise for a video demonstration on how to do each one of the exercises.

Make this your new go-to exercise routine going forward and remember you can complete it anywhere in just 15 minutes.

If completing 1 minute of each exercise is too challenging to begin with, start with 30 seconds for each exercise and build your way up to a minute from there.

You’ll be surprised how quickly you progress.

Exercise not only supports fertility, but it also alleviates stress which can significantly decrease the probability of conception.

Be fit, be fertile, and exercise!

This post is also available in: Arabic

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