The benefits of exercise on reproductive health

For young couples looking forward to having a baby, it is very important to keep a healthy body. Many studies have shown, light exercise can bring a lot of benefits to fertility of both men and women.

How to get pregnant fastest? If you bring this question to your family and friends, you will surely get many different answers. However, no matter which way you apply, a healthy body is still the key to the direct fertility in both women and men. To do this, in addition to a nutritious diet, regular exercise is also something you need to pay attention to. aFamilyToday Health will help you understand more about some of the benefits of exercise for fertility through the following shares.

Does exercise really improve fertility for both men and women?

There are currently no studies to confirm this, but according to many experts, exercise can actually have many benefits for fertility. In addition, changes in diet and lifestyle also have long-term effects on fertility.

The benefits of exercise on fertility

Regular exercise can have many benefits for your body, especially fertility:

1. Improve sleep

Good sleep is essential for the human body because sleep is the time when the body does its "repair" and "maintenance" activities. Although there are no studies showing that sleep is closely related to fertility, if you do not get enough sleep, it can lead to the risk of obesity. Obesity and fertility are linked. If you are obese, fertility will decrease. Regular exercise will help "set up" the body in accordance with the rhythm, helping you sleep well , deep and enough.

2. Lose weight

Being overweight and obese can affect fertility in both men and women. For men, being obese can reduce the sperm count. For women, being obese can cause them to face problems with conception as well as complications that can occur during pregnancy , possibly even leading to miscarriage. So, in order not to fall into this situation, maintaining a healthy weight is a must and in order to do this, exercise will be a wise choice.

3. Reduce stress

Mental health plays an important role in maintaining healthy body. Anxiety and excessive stress can affect the body in a variety of ways, especially it can impair fertility. Sometimes stress can cause you to have bad habits like smoking, drinking alcohol, using drugs ... Exercise can help release hormones in the body, help reduce stress and make you feel good. than.

How does excessive exercise affect fertility?

Many people are surprised to learn that overtraining and infertility are closely linked.

1. For women

Many studies have shown that exercising too much can lead to infertility in women, especially those who are obese. This can be caused by:

• Increase cortisol levels

Research has shown that women exercising too much affects the balance of hormones in the body. Specifically, the hormone thyroid decreases. This is not good for the health because the thyroid gland enhances metabolic activity in the body.

In addition, strenuous exercise also increases cortisol levels. These two things can put the adrenal glands in the body under stress, causing hormonal imbalances, affecting fertility.

• Lose fat

In the body, there are two types of good fats and bad fats. This is the reason why most women choose vigorous exercise to burn off excess body fat as quickly as possible. However, studies have shown that low fat intake can impair fertility. In addition, excessive exercise and low fat intake can also cause menstrual disorders to lower estrogen levels.

2. For men

Exercise can improve sperm motility. However, if you practice too quickly and too hard, the benefits will turn into harm.

• Decreased sperm count

Exercise can improve sperm health and quality, but intense exercise has shown the opposite result. The reason is body temperature. When you exercise too much, the temperature in the sperm production area increases, causing the sperm count to decrease instead of increasing.

• Reduces luteinizing hormones and testosterone

One important reason why the sperm count decreases when men exercise too much for a long time is the decrease in the two hormones testosterone and luteinizing. However, this may return to normal once you re-adjust your exercise regimen.

How do I know if I'm exercising too much?

To answer this question, you need to watch for some of the following signs:

1. Fatigue

Your body will show you the wrong signs if you exercise too hard. Moderate exercise can make the body healthy, but if you exercise too much, the body will feel pain and not sleep well. The reason is that these exercises have overcome the body's ability to bear.

2. Do too many exercises each day

Depending on your age and fitness, you will have a number of exercises suitable for you. However, people who exercise too much tend to do a lot of different exercises. This can have a negative effect on the body.

3. Incorrect menstrual cycle

Being late for a period of time may make you think you are pregnant. However, the reason for delayed menstrual periods can be due to intense exercise. The reason is that when exercising too hard, the amount of hormones in the body will change a lot, affecting the natural rhythm of menstruation. This also affects ovulation in the body, which should reduce fertility.

Exercises to increase fertility

Finding the right exercises to increase fertility is essential to staying healthy without compromising your ability to get pregnant:

1. Exercises to help support the heart

These exercises include walking, jogging, aerobic exercise ... help increase blood circulation in the body. You can start with 15 minutes of brisk walking or jogging each day and work your way up to 30 minutes.

2. Lift weights

You can try weightlifting exercises to increase muscle mass and endurance. Try moderate weight lifting exercises, preferably with a trainer 3 - 4 days a week.

3. Warm up before exercising

Always do warm-up exercises before training. These will increase the flexibility of the body, reduce stress and reduce the risk of injury during exercise.

4. Yoga

Yoga is one of the very useful exercises to increase fertility. These exercises help maintain flexibility, effectively reduce stress, anxiety and improve mood.

Exercises to avoid

You should avoid the following exercises:

Vigorous exercises can be damaging to the body

Exercise for long periods of time, usually more than an hour

Sprint and long distance run every day

Exercise throughout the week with no rest days

Do vigorous exercise during ovulation.

Regular exercise can have many benefits for both male and female fertility. However, you need to practice moderately to avoid backfire.