It is generally safe and healthy to exercise during your period, but you may want to adjust your routine based on how you feel.
Here are some fertility exercises for men and women:
Along with eating healthily, exercise is a vital component to any weight loss plan. For both men and women, running and
other forms of high-intensity exercise may be the key to maintaining healthy weight. Because obesity has been linked to
fertility problems for both men and women, and may be an obstacle to healthy pregnancy and labor, maintaining healthy
weight with diet and exercise is important. While the quality of your sperm may improve with adherence to a male
fertility diet, exercise makes a difference, too.
Because exercise decreases inflammation, which may enhance sperm function. In an earlier study, researchers found that men who engaged in vigorous exercise experienced reduced sperm quality instead, but moderate exercise appears to be associated with improved sperm quality. Importantly, results regarding sperm quality appeared to statistically improve in different degrees as the 261 healthy men began with different exercise regimens, as opposed to men who did not exercise at all. A 2009 study on 286 men published in Journal of Endocrinology showed that, after 24 weeks, men who did vigorous exercise experienced significant decreases in sperm health, compared with men who did moderate exercise. A more recent study shows that men who ran or engaged in another form of intense exercise for fifteen hours or more per week had higher sperm concentrations and higher sperm counts than men who did not.
There are other studies suggesting that excessively vigorous exercise may negatively affect sperm health. In this review of various studies, one study suggests that women with anovulatory periods that participate in more than 60 minutes/day of vigorous exercise might have an increased risk of ovulatory dysfunction, but those exercising 30-60 minutes/day had reduced rates of anovulation. Excessive exercise, or over 60 minutes/day of physical activity, can actually have the opposite effect, and can increase the risk of infertility due to ovulatory factors.
Exercising 30 minutes a day reduces your risk of ovulatory-factor infertility, but there may be too much of a good
thing in this situation as well. A small number of women who vigorously exercise on most days of the week, like
competitive athletes, might be advised to reduce their fertility-promoting exercise to moderate levels if they are
having trouble getting pregnant. Whereas, if you are having pregnancy naturally or are between treatments, moderate
exercise can be helpful for improving fertility. For instance, if you have a high BMI and are planning on getting
pregnant, exercising can increase your chances of conception by helping you to lose weight.
While moderate exercise can help to boost the quality of your sperm, there are other lifestyle choices that can help increase the improvements you experience. Not only may exercise help you shed excess body fat, which may hinder fertility, but regularly exercising also helps to balance hormones, improve insulin, and lower stress, which may help to improve fertility. Regular exercise will not only help to release happier hormones into your body, it can also help to lower weight. More moderate exercises along with weight loss has been found to have a positive effect on fertility in obese women (Clark et al., 1995).