conception-friendly exercise

“Being a mom is hard work,” people say, which is perhaps one of the biggest understatements of eternity! If you already have children, you know all too well that the tasks of motherhood are no joke. Conception-friendly exercise can help you better prepare for what lies ahead. Because from all-nighters spent feeding your newborn to days spent watching over your child while maintaining your daily routine, it takes a certain level of finesse and fitness to transition into being a mother with ease.

It’s important to make sure you’re healthy before you decide to become a mother, too. It’s time to get bendy, pump that iron and swim hard like you’re trying to find Nemo — because, technically, you kind of are!

If you’re trying to conceive, you want to ensure your body is prepared for the hefty duties that lie ahead. Not sure how to get started? Here’s at how conception-friendly exercise can help you on your fitness and fertility journey.


Whether you’re looking for a way to reduce stress before pregnancy or want to strengthen your body for the tasks required of motherhood, no workout beats yoga when it comes to conception-friendly exercise.

Strike that goddess pose often! Move into the warrior pose on the way to do laundry. Maybe use downward dog and bridge pose wisely in the bedroom?

According to the American Osteopathic Association, yoga provides you with both physical and mental benefits that promote your body’s ability to self-heal. Few things are quite as disappointing as continuously getting that monthly gift from Mother Nature when you’re trying to conceive. Take the stress out of the process by working to achieve a sense of personal inner peace.

Did you know there are yoga poses for ovulation, too? There are many different poses specially crafted to help you find hormonal balance, increase your blood flow to the uterus, improve your uterus functioning and more!


Let me just start by saying all bodies are beautiful — no body shame or judgement here! However, if your BMI is higher than average and you want to conceive, it can be a smart choice to start engaging in cardio-based exercises to help your body achieve a healthier weight.

Not only does being overweight stimulate potential complications during pregnancy, but it also impacts your chances of conceiving with success, too.

So, turn to cardio to boost your heart rate and normalize your blood pressure with success. If the idea of sweat dripping down your forehead doesn’t seem too appealing, don’t worry. Just a few minutes of giving it your all on a bike or the treadmill can be all it takes to achieve progress.


If you’re already in shape and are wondering how to be fit during pregnancy — or right before — walking is one of the easiest ways to maintain your health.

A brisk walk is a wonderful way to take in the scenery while maintaining a healthy weight. Not only does lacing up your favorite pair of walking shoes give you the perfect excuse to enjoy the great outdoors, but it is also a low-impact way to keep your body strong and in-shape.

Did you know that walking is also an effective way to minimalize your chances of contracting medical conditions, such as heart disease, high blood pressure and type 2 diabetes? As a future mom, you want to guarantee you’re up for the job at hand. When you reduce your chances of becoming ill, you’re in a better position to take care of your children one day, too.


If you’re already dreading the idea of working out, you’ll be happy to know that getting your heart pumping doesn’t always require a trip to the gym. In fact, one of the most enjoyable forms of conception-friendly exercise may just involve taking a dip in your local pool.

Swimming and water aerobics allow you to exercise for longer intervals than you would be able to on land. You’ll experience less joint and muscle pain — a definite plus when in the process of trying to conceive.

Whether you decide to swim a few laps around the pool or choose to do some kickboard moves in the deep end, you can make preparing your body for motherhood both fun and easy. When those little swimmers find the egg, your swimming routine will make sure your body is strong and stress-free for pregnancy!

Weight Training

Weight training before pregnancy is an excellent way to keep your body in top shape before you become a mother. After all, you don’t want to feel out of breath every time you have to pick your baby up — an act you’re likely to find yourself doing continuously throughout the day.

Not only does moderate weight training give you a sense of empowerment and independence, but the added muscle it produces also helps you maintain your strength over time as well. According to health studies, adults tend to lose roughly 3-8% muscle mass each decade after they turn 30. But you can fight that with weight training — your mom bod’s going to be fierce!

While building your muscle is a great way to ensure better strength during motherhood, use caution with weight training before and during pregnancy. Limit yourself to lifting roughly 30 pounds of weight if you’re trying to conceive or are currently pregnant, as your body needs the right blood flow to provide nutrients for your baby. That’s like lifting three big babies, anyway, and it’s best to start with one tiny human. Pace yourself, mama!

Conception-Friendly Exercise Should Not Be Too Strenuous

Strenuous exercises can actually put a serious damper on your future pregnancy plans. Watch out for workout plans that seem like conception-friendly exercise, when in fact, they are doing more harm than good. It’s best to always consult with a doctor before kick-starting an exercise plan when trying to conceive. And just because the doc gives you the A-Okay doesn’t mean you have to try to keep up with Road Runner. In fact, research studies show that excessive exercise may be the culprit behind dysfunctional hormones in some women, so it’s best never to do more activity than what your body can handle.

While there aren’t a specific set of exercises to avoid before or during pregnancy, pay attention to your body’s ability to respond to particular activities. If you feel weakness, shortness of breath or general discomfort while undergoing any exercise regime, remember not to push yourself too hard in an attempt to conceive (it’s not like you won’t be doing some pushing later…).

When you decide to make exercise a priority, you significantly increase your chances of enjoying a healthier, easier and more successful pregnancy. You may want to be fertile, but being fit is just as important, too! Begin your conception-friendly exercise routine today to enjoy a strengthened mind and body that prepares you for the future of motherhood that waits ahead. You’re going to be fit, fertile and fine!

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