Best Types of Exercise to Support Your IVF Journey

2/3/2026 6:20:00 AM   Lotus IVF Team   

A balanced, body-friendly guide

Starting an IVF journey brings excitement, hope, and understandable anxiety. While medical treatment forms the foundation of IVF, lifestyle choices—especially physical activity—play a strong supporting role. The right kind of exercise can improve circulation, regulate hormones, reduce stress, and support overall well-being during fertility treatment.

At the same time, too much or the wrong kind of exercise can work against IVF, particularly during ovarian stimulation and after embryo transfer. The goal is not intensity—it’s balance.

How Exercise Influences IVF Outcomes

When done correctly, moderate exercise supports IVF in several ways:

Hormonal balance

Gentle, regular movement helps stabilise insulin and stress hormones like cortisol, which indirectly support reproductive hormones involved in ovulation and implantation.

Improved blood flow

Exercise enhances circulation to the uterus and ovaries, supporting endometrial health and egg quality.

Stress reduction

Physical activity releases endorphins, helping manage emotional stress—one of the most challenging aspects of IVF.

Healthy weight management

Maintaining a healthy body weight supports hormonal function and is linked to better IVF outcomes.

Important note:
High-intensity or prolonged workouts can disrupt ovulation and progesterone levels. During IVF, less is often more.

Best Exercises to Support IVF Treatment

1. Walking

Intensity: Low | Frequency: Daily

Walking is one of the safest and most recommended exercises throughout IVF. It keeps the body active without placing strain on the pelvis or ovaries.

Benefits:

• Improves circulation to reproductive organs
• Reduces bloating and stiffness from medications
• Supports mental calm during the waiting period

Tip:
A relaxed 20–30 minute walk, preferably outdoors, is ideal.

2. Fertility-Friendly Yoga

Intensity: Low to moderate | Frequency: 3–4 times a week

Yoga promotes flexibility, controlled breathing, and nervous system relaxation. Fertility-focused yoga sequences can gently improve pelvic circulation and emotional balance.

Helpful poses include:

• Bound Angle Pose (Baddha Konasana)
• Legs Up the Wall (Viparita Karani)
• Reclining Butterfly Pose (Supta Baddha Konasana)
  
  

Avoid:
Hot yoga, deep twists, strong inversions, or intense core work—especially during stimulation and after embryo transfer.

3. Swimming or Water Exercise

Intensity: Low-impact | Frequency: 2–3 times a week

Water-based exercise is gentle on joints and muscles while providing full-body movement.

Benefits:

• Reduces swelling and heaviness
• Encourages relaxation
• Minimises strain on ovaries

Caution:
Choose clean, well-maintained pools and avoid long, strenuous sessions.

4. Mat-Based Pilates

Intensity: Low to moderate | Frequency: 2–3 times a week

Mat Pilates helps strengthen posture and pelvic stability without high impact.

Recommended movements:

• Pelvic tilts
• Gentle bridges
• Breathing-focused exercises

Avoid:
Advanced planks, resistance bands, crunches, or reformer Pilates—especially after egg retrieval or embryo transfer.

Exercises to Avoid During IVF

Certain activities may increase physical risk or interfere with hormonal balance:

• High-Intensity Interval Training (HIIT)
• Heavy weightlifting
• Long-distance running
• Jumping or high-impact workouts
• Intense abdominal or core exercises

These can increase the risk of ovarian strain or disrupt the implantation process.

Practical Exercise Tips During IVF

• Listen to your body: Fatigue, bloating, or discomfort are signs to slow down
• Stay hydrated: IVF medications can increase dehydration
• Avoid overheating: Exercise in cool, well-ventilated spaces
  
  
• Wear comfortable clothing: Avoid tight pressure around the abdomen
• Combine with relaxation: Gentle movement paired with breathing or meditation is ideal

Fertility specialists, including Dr. Shruti Ghate, often advise patients to prioritise consistency and comfort over intensity during IVF.

Exercise at Different Stages of IVF

• Before stimulation: Gentle activity can be continued
• During stimulation: Reduce intensity and avoid twisting or jumping
• After egg retrieval: Rest, light walking only
• After embryo transfer: Minimal activity; focus on calm movement and rest

Always follow personalised advice from your fertility team.

A Holistic Approach to IVF Care

At Lotus IVF Centre, Bareilly, patients are encouraged to adopt a balanced lifestyle that supports both physical and emotional health. Exercise, when chosen thoughtfully, becomes a supportive tool—not a stressor—during fertility treatment.

Final Thoughts

Exercise during IVF should help you feel calmer, stronger, and more connected to your body—not exhausted or pressured. Gentle, low-impact movement supports circulation, hormonal balance, and emotional well-being, all of which matter during fertility treatment.

With the right guidance, listening to your body, and expert medical care, physical activity can become a positive part of your IVF journey.