The Truth About Exercise During Fertility Treatments What the Research Really Says

Table of Contents

Physical activity during IVF treatment: what studies say

PHASE 1	PHASE 2	PHASE 3	PHASE 4
STIMULATION	EGG RETRIEVAL	EMBRYO TRANSFER	TWO-WEEK WAIT
Days 1-12 (injections)	Days 12-14 (procedure day)	Day 15-20 (transfer day)	14 days post-transfer
Intensity: – Low	Intensity: – Rest	Intensity: – Rest	Intensity: – Very low
✓ DO Brisk walking 20-30 min Gentle yoga (no twists) Light swimming (early days) Meditation/breathwork	✓ DO Full rest for 24-48 hrs Short, slow home walks only Deep breathing & relaxation Stay well hydrated	✓ DO Rest on transfer day Gentle walks from day 2 Meditation to ease anxiety Light seated stretching	✓ DO Slow walking 15-20 min/day Restorative/Yin yoga Daily mindfulness /breathing Calm hobbies, light reading
X Avoid Running – torsion risk Heavy weights HIIT/ intense cardio Hot yoga/sauna	X Avoid Swimming – infection risk All lifting or bending Any aerobic exercise Twisting movements	X Avoid Any strenuous exercise Hot baths/sauna Swimming (pessary risk) Any heavy lifting	X Avoid Running or cycling Weight training HIIT — may increase cortisol levels Hot yoga/baths above 37°C
Max 4 hrs/week total. Stop if pelvic pain or bloating	Torsion risk is highest here. Sudden sharp pain = call the clinic immediately	Strict bed rest not needed after day 1 – light movement supports uterine circulation.	One study reported lower live birth rates among women undertaking more than four hours of vigorous exercise per week during IVF treatment. Exercise recommendations should be individualised based on clinical advice.

Exercises to Avoid – and Why

Exercise	Risk	Why
Running / jogging (Avoid)	Ovarian torsion	Jarring impact twists enlarged ovaries, cutting off blood supply – may require emergency surgery
HIIT / intense cardio (Avoid)	Hormonal disruption	May increase cortisol levels, affect reproductive hormone regulation, and alter blood flow distribution.
Heavy weightlifting (Avoid)	Abdominal pressure	Raises pressure on enlarged ovaries and strains pelvic floor – avoid lifting objects weighing more than 5 kg
Twisting / inverted yoga (caution)	Torsion risk	Deep twists and inversion (headstand, downward dog) compress or rotate the ovaries
Hot yoga / sauna (Caution)	Heat damage	Elevated body temperature impairs egg and embryo quality; dehydration worsens side effects
Contact sports (Avoid)	Physical trauma	Falls or blows to the abdomen can injure enlarged ovaries or disrupt the embryo after transfer
Swimming (post-retrieval) (Caution)	Infection	Open cervix after retrieval and progesterone pessaries raise infection risk in pool water

Recommended activities with intensity levels

Activity	Intensity	Why it Helps
Brisk walking (best choice)	low	Improves uterine blood flow, lowers stress hormones, safe in all phases
Gentle yoga (recommended)	Very low	Lowers cortisol and anxiety; improves pelvic circulation – no twists or inversions
Meditation/breathwork (highly recommended)	none	Directly reduces cortisol; studies show mind-body practices improve IVF completion rates
Light stretching (recommended)	Very low	Eases muscle tension from injections; safe even around retrieval and post-transfer
Swimming (early stimulation)	low	Zero impact on ovaries; relieves bloating – stop 5-6 days before egg retrieval
Modified Pilates (use caution)	low-moderate	Strengthens pelvic floor – only gentle moves; avoid all intense core work during IVF

Nutrition Before Fertility Treatment

Nutrient	Daily Dose	Food Source	How it helps
Folic Acid	400-800 mcg	Leafy greens, lentils, fortified cereals, eggs	Supports healthy egg development, DNA synthesis, lower risk of neural tube defects
Vitamin D	1500-2000IU	Sunlight, fatty fish, egg yolk, fortified dairy	Regulates reproductive hormones; deficiency reduces IVF success rates by up to 40% in PCOS
CoQ10	200-600 mg	Beef, sardines, spinach – mostly supplements	Boosts mitochondrial energy in eggs and sperm; especially helpful for women over 35
Omega-3 (DHA + EPA)	1-2 g	Fatty fish (salmon, mackerel), walnuts, flaxseed	Reduces inflammation; supports endometrial receptivity and embryo development
Iron	18-27 mg	Red meat, lentils, tofu, dark leafy greens	Supports ovulation; deficiency is a leading cause of ovulatory infertility
Vitamin B12	2.4-3 mcg	Meat, fish, dairy, eggs, fortified foods	Needed for cell division and DNA replication; low levels linked to early pregnancy loss
Antioxidants (Vit C, E, Selenium, Zinc)	Varies by type	Berries, citrus, nuts, seeds, whole grains	Protects eggs and sperm from oxidative stress; improves sperm motility and ICSI outcomes
Myo-inositol	2-4 g	Citrus fruits, beans, nuts – mostly supplements	Improves insulin sensitivity and egg quality; particularly beneficial for PCOS patients
Protein (plant-based)	~ 50-60 g/day	Lentils, beans, tofu, nuts, quinoa	Replacing animal protein with plant protein reduces ovulatory infertility risk
Whole grains (low glycaemic)	3+ servings/day	Oats, brown rice, quinoa, whole wheat	Stabilizes blood sugar and insulin; high glycaemic diets impair egg quality and hormones

Frequently Asked Questions

Can exercise affect IVF success rates?

Yes. Physical activity can influence IVF outcomes. Some studies have suggested that excessive exercise, particularly more than four hours of vigorous activity per week, may be associated with lower IVF success rates. High-intensity exercise can increase cortisol levels, potentially affecting hormonal regulation. Activities involving running, jumping, or sudden movements may also increase the risk of ovarian torsion when the ovaries are enlarged during stimulation. Excessive heat exposure from activities such as hot yoga or saunas should also be avoided, as elevated temperatures may negatively affect egg and embryo development. Gentle physical activity, however, may improve uterine blood flow, reduce stress, and support overall wellbeing during treatment.

Can I exercise during IVF treatment?

Yes. Gentle movement is generally encouraged during IVF treatment. Research has shown that women who participate in moderate physical activity during IVF often experience lower stress levels without compromising treatment outcomes. Complete bed rest is not recommended for most women. The key is to avoid strenuous or high-impact exercise and to pay attention to how your body feels throughout the treatment process. Your fertility specialist can provide personalised guidance based on your response to stimulation and overall health.

What exercises are safe during fertility treatment?

Low-impact activities are generally considered the safest forms of exercise during fertility treatment. Walking, gentle yoga, stretching, and light swimming are often appropriate during the early stages of ovarian stimulation. As the ovaries enlarge during treatment, particularly after the first week of stimulation, activities involving twisting, jumping, running, or heavy lifting should be avoided due to the risk of ovarian torsion. Following egg retrieval, most women are advised to rest for 24–48 hours and gradually resume light activity once discomfort improves and the ovaries have returned to their normal size.

Are there any specific foods I should avoid before IVF?

If you are preparing for IVF, it may be beneficial to reduce your intake of highly processed foods, refined carbohydrates, sugary foods, and trans fats. Excessive alcohol consumption should also be avoided, with many fertility specialists recommending abstaining from alcohol for at least three months before treatment. Research suggests that diets high in processed foods and unhealthy fats may negatively affect reproductive health, while nutrient-rich foods support overall fertility and treatment outcomes.

What should I eat before starting fertility treatment?

An anti-inflammatory dietary pattern is often recommended before fertility treatment. The Mediterranean diet is one of the most extensively studied approaches for supporting fertility and is rich in vegetables, fruits, whole grains, legumes, healthy fats, nuts, seeds, and lean protein sources. Foods rich in omega-3 fatty acids, such as oily fish, walnuts, and flaxseeds, may also support reproductive health. Focusing on nutrient-dense, minimally processed foods can help optimise overall health and may contribute to improved fertility outcomes.

Reference:

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Anna Haotanto

Anna Haotanto is the Founder of Zora Health and a passionate advocate for women’s empowerment. Anna’s personal experiences with egg-freezing, PCOS, perimenopause and the challenges of fertility have fueled her mission to provide high-quality information, financing, and support to help women and couples navigate their fertility journeys with confidence. She is also recognised for her achievements in finance, entrepreneurship, and women’s empowerment, and has been featured in various media outlets. You can also follow her on Linkedin or Instagram.