Exercise During IVF: Stay Fit Safely

You may feel uncertain about how to approach exercise during your IVF journey. The process is physically and emotionally demanding, and you want to do everything possible to support your chances of success. It’s natural to worry about whether staying active could help, or harm your outcome.

You might wonder if exercise could affect your body’s response to treatment, your mental health, or even the health of your future child. Conflicting advice and stories from others can add to your confusion. You deserve clear, evidence-based guidance that respects your unique experience.

This article will explain what research says about exercising during IVF, how to stay fit safely, and practical steps you can take to support your well-being throughout treatment.

Why does moving your body matter during IVF treatment?

Moving your body during in vitro fertilization (IVF) treatment supports both your physical and emotional well-being. Regular, gentle activity can help you manage stress, improve your mood, and maintain a healthy weight; all factors that may influence your IVF experience and outcomes.

Physical activity during IVF offers several benefits:

• Reduces the risk of gestational diabetes and preeclampsia, which are more common in IVF pregnancies.
• Supports cardiovascular health and helps regulate blood sugar.
• Eases anxiety and depression, which are common during fertility treatment.
• Higher clinical pregnancy rates and improved chances of embryo implantation.
• Fewer symptoms from complications like preterm delivery or cesarean section, even if the overall rates are not significantly different.
• Better energy, sleep, and mood, which can help you cope with the emotional demands of treatment.
• For those with higher body mass index, exercise may increase live birth rates and decrease pregnancy loss

However, the type and intensity of exercise matter. Mild to moderate activities, such as walking or light strength training, are safe and may improve IVF outcomes, especially for those with higher body mass index. Strenuous exercise, especially more than four hours per week, may lower your chances of a successful pregnancy. The American College of Obstetricians and Gynecologists (ACOG) recommends that you talk with your fertility team to tailor an exercise plan to your needs. Dr. Kathleen Evenson, PhD, MPH, Professor of Epidemiology, notes, “An active lifestyle in the preceding year favorably impacted the IVF outcome” 1

Curious how much is “just right”? See the intensity chart in Exercise vs. Fertility: Finding the Sweet Spot.

Which exercises are safest at every IVF phase?

During in vitro fertilization (IVF), safe exercise can support your physical and emotional well-being, but you should adjust activity at each phase. Here are safe exercises for each phase of in vitro fertilization (IVF):

Before ovarian stimulation:

• Brisk walking
• Gentle cycling (stationary bike)
• Low-impact aerobics
• Yoga or Pilates (avoid hot yoga)

During ovarian stimulation and after egg retrieval:

• Walking at a comfortable pace
• Gentle stretching
• Light swimming
• Progressive muscle relaxation
• Relaxation exercises (deep breathing, meditation)

After embryo transfer and during early pregnancy:

• Walking
• Light stretching
• Prenatal yoga (gentle, no abdominal twists)
• Relaxation and breathing exercises

Gentle walking, breath-paced stretching, or the calming flow in Two-Week Wait Workouts will come in hand.

General guidance:

• Avoid high-impact, strenuous, or contact sports at all phases.
• Listen to your body and stop if you feel pain or discomfort.
• Always consult your fertility team before starting or changing your exercise routine.
• Regular moderate exercise during IVF and pregnancy can lower your risk of gestational diabetes and preeclampsia, without increasing adverse outcomes for you or your baby.

The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity activity per week for most pregnant people, unless contraindicated. Always consult your fertility team before starting or changing your exercise routine. Dr. Forouzan Charkamyani, PhD, notes: “Implementing a physical activity program during IVF is an effective intervention strategy in reducing the risk of adverse maternal and fetal outcomes”.

What activities could hurt—and why?

High-impact or heat-raising workouts raise the risk of ovarian torsion or infection. Activities that could hurt during in vitro fertilization (IVF) include:

• Running or jogging (high-impact, risk of ovarian torsion)
• Jumping exercises (aerobics, plyometrics)
• Heavy weightlifting or strenuous strength training (increases abdominal pressure)
• Contact sports (soccer, basketball, martial arts)
• Activities with a high risk of falling (skiing, horseback riding, cycling outdoors)
• Hot yoga or exercising in high heat (raises core body temperature)
• Intense spinning or high-resistance cycling
• Abdominal exercises (sit-ups, crunches, planks)
• High-intensity interval training (HIIT)
• Any activity causing pain, discomfort, or shortness of breath

These activities can increase your risk of ovarian injury, abdominal trauma, or overheating, which may negatively affect IVF outcomes and early pregnancy. Always consult your fertility team before making changes to your exercise routine

If you notice pelvic pain, dizziness, or sudden bloating, stop and review the red flags in Overtraining Warning Signs.

How can different fitness backgrounds adapt safely?

You can adapt exercise safely during in vitro fertilization (IVF) by matching your activity to your fitness background and current health 2. You can adapt exercise during in vitro fertilization (IVF) based on your fitness background:

If you are new to exercise:

• Start with gentle walking, stretching, or relaxation exercises.
• Avoid sudden increases in activity or intensity.
• Begin with 10-minute park walks, then follow the Low-Impact Workout Calendar.

If you are moderately active:

• Continue low-impact activities like walking, light cycling, or prenatal yoga.
• Do not increase intensity or duration during IVF.
• Avoid high-impact or strenuous workouts.

If you are highly fit or athletic:

• Reduce intensity by 50 % and avoid running, high-intensity interval training, or heavy lifting.
• Focus on mild to moderate walking, gentle swimming, or stretching.
• Do not start new strenuous routines during IVF.
• Eat enough calories to avoid an energy deficit.

If you are overweight or obese:

• Consider a supervised, individualized program focused on moderate activity and gradual weight loss, which can improve live birth rates.
• Avoid overexertion and high-impact activities and focus on Strength Training…

For all fitness levels:

• Listen to your body and stop if you feel pain, discomfort, or shortness of breath.
• Always consult your fertility team before making changes to your exercise routine
• Mild to moderate exercise is safe and beneficial, but strenuous exercise may reduce IVF success for all fitness levels.

How do you build a personalized IVF-friendly movement plan?

To build a personalized IVF-friendly movement plan, start by assessing your current fitness level, health status, and any specific fertility-related conditions (like PCOS or obesity).

• Set realistic goals focused on maintaining or improving overall well-being, reducing stress, and supporting reproductive health.
• Choose low-impact, moderate-intensity activities such as walking, gentle cycling, swimming, or yoga, and avoid high-impact or strenuous exercises that could increase risk during IVF.
• Incorporate relaxation techniques and mindfulness practices to help manage stress, which can positively affect mental health and IVF outcomes.
• If you have specific needs or conditions, consider working with a coach, physical therapist, or fertility specialist to tailor your plan.
• Monitor your body’s response and adjust activities as needed, especially during ovarian stimulation and after embryo transfer.
• Include a balanced diet and healthy lifestyle habits as part of your overall plan.
• Use digital tools or mobile apps for tracking and support if helpful.
• Always prioritize safety and open communication with your fertility team before starting or changing your exercise routine.
• Regular, individualized movement can improve both physical and mental health, potentially boosting IVF success.

If you have a higher body mass index, a supervised program combining diet and exercise can significantly improve live birth rates; one study found a 62% live birth rate with such interventions, compared to 30% without them.

Can gentle movement really calm the two-week wait nerves?

Yes, gentle movement can help calm your nerves during the two-week wait after in vitro fertilization (IVF). Research shows that non-drug interventions like progressive muscle relaxation, yoga, and light exercise can significantly reduce anxiety and depression in people undergoing IVF. Lower anxiety levels are linked to better mental health and may even improve IVF outcomes. Activities such as walking, stretching, or guided relaxation are safe and accessible ways to manage stress.

A 2021 randomized controlled trial found that women who practiced progressive muscle relaxation during IVF had lower depression and anxiety scores compared to those who did not. The American College of Obstetricians and Gynecologists (ACOG) also recommends gentle movement for stress relief during fertility treatment. Dr. Sibel Kıyak, PhD, RN, notes: “Progressive muscle relaxation exercises are effective in reducing anxiety and depression in women receiving IVF treatment”. Remember, even small steps like a daily walk or mindful breathing can make a meaningful difference in your emotional well-being. Always check with your care team before starting new activities.

Find five research-backed poses in Yoga for Fertility: Five Poses.

Quick-fire FAQs about exercising during IVF

Is walking always safe?
Yes, walking is generally safe during in vitro fertilization (IVF) and pregnancy for most people. Regular walking can help reduce risks like gestational diabetes and preeclampsia without increasing complications. Always check with your fertility team, especially if you have specific medical concerns.

Can movement dislodge an embryo?
No, gentle movement and daily activities do not dislodge an embryo after transfer. The embryo is securely placed in the uterus, and normal movement—including walking, light stretching, and daily tasks—is safe. Avoid high-impact or strenuous exercise, but do not fear that gentle movement will harm your chances.

When can I hop back on my Peloton?
You should wait until your fertility team gives you the green light before resuming vigorous cycling or high-intensity workouts like Peloton. Most experts recommend sticking to low-impact, moderate activities during IVF and early pregnancy. After embryo transfer, avoid intense exercise until you have a confirmed pregnancy and your provider approves.

Early red flags to stop exercising?
Stop exercising and contact your care team if you experience:

• Vaginal bleeding or spotting
• Severe abdominal or pelvic pain
• Dizziness or fainting
• Shortness of breath not related to exertion
• Rapid heartbeat or chest pain

These symptoms may signal complications and require prompt medical attention. Always listen to your body and err on the side of caution.

Final thoughts

A positive mindset and strong emotional support can make a meaningful difference during your in vitro fertilization (IVF) journey. Studies show that coping skills, mindfulness, self-kindness, and social support are linked to higher IVF success rates, while avoidance and high stress can lower your chances. Participating in mind-body programs may even double pregnancy rates in some cycles compared to standard care.

“Problem-focused coping, mindfulness, nurturance motivation, secure attachment, support from friends, and self-kindness” are all significant positive predictors of IVF success. Remember, your emotional well-being is not just a side note—it is a vital part of your care. Surround yourself with supportive people, seek professional help if needed, and practice self-compassion. While no mindset can guarantee an outcome, nurturing hope and resilience can help you navigate the process with strength and grace.

References

1. Effectiveness of progressive muscle relaxation and laughter therapy on mental health and treatment outcomes in women undergoing in vitro fertilization: A randomized controlled trial… Research in nursing & health. 2021 https://doi.org/10.1002/nur.22187.

2. Weight decrease improves live birth rates in obese women undergoing IVF: a pilot study… Reproductive biomedicine online. 2017; 35 4. https://doi.org/10.1016/j.rbmo.2017.06.019.

3. Reducing the Adverse Maternal and Fetal Outcomes in IVF Women by Exercise Interventions During Pregnancy. Research Quarterly for Exercise and Sport. 2019; 90. https://doi.org/10.1080/02701367.2019.1639601.

4. Association of physical activity in the past year and immediately after in vitro fertilization on pregnancy… Fertility and sterility. 2014; 101 4. https://doi.org/10.1016/j.fertnstert.2013.12.041.