Can you work out during an IVF cycle?
IVF medications are given to stimulate follicle growth within your ovaries, to produce a good number of mature eggs. As a result, your ovaries may become enlarged and occasionally tender, so you should be careful with any activity that may apply pressure to your abdominal area.
High-impact and high-intensity exercise can place additional stress on the body during IVF. Activities such as HIIT, heavy weight training and intense cardio increase abdominal pressure and ovarian movement at a time when the ovaries may be enlarged, which can lead to discomfort and a small but real risk of ovarian torsion. For this reason, these types of exercise are usually best avoided during treatment.
However, we don’t recommend stopping exercising altogether but instead advise continuing with low-impact exercises, such as swimming (with limitations – see below), walking or yoga (telling your instructor), provided that you do not experience any discomfort whilst taking part.
What are the best exercises to do during IVF?
Low-impact activities such as walking and yoga are the most appropriate exercises for maintaining physical activity during IVF.
Swimming may be considered in the early stages, but we usually recommend discontinuing swimming approximately five to six days before embryo transfer, when progesterone medications are initiated. This helps minimise the risk of infection and avoids discomfort or discharge associated with pessaries. It is best to wait until the outcome of the cycle is known before restarting swimming.
Walking is another excellent option for exercising during IVF, particularly at a normal, steady pace. Although it may not feel like much of a workout, especially if you’re used to high-intensity routines, you can keep a brisk walk up for longer without overdoing it.
Light yoga is also an ideal form of exercise during IVF. Yoga can be restorative and helps keep you fit and toned, without stressing out your body.
However, you must always tell your yoga instructor you are undergoing IVF, so they can modify poses and allow you to participate as much as possible.
It’s also important to listen to your body, regardless of the activity you are doing. If you start to feel discomfort or you just need a rest day, make sure you look after yourself. It’s OK to put your feet up once in a while!
What exercises should you avoid during IVF?
During IVF, we generally advise avoiding exercises that carry a higher risk of injury or place significant strain on the abdomen. This includes heavy weightlifting, such as kettlebell training or lifting very heavy loads, as well as contact sports that involve a risk of falls or impacts.
High-intensity classes like HIIT or spin can also place additional stress on the body at a time when the ovaries may be enlarged and more vulnerable.
If these activities are already part of your routine, or if you’re a trained fitness professional, you may not need to stop completely. In these cases, modifying workouts to use lighter weights, controlled movements and lower intensity is usually recommended.
As every IVF cycle is different, it’s important to discuss any exercise you wish to continue with your doctor, so advice can be tailored to your body and treatment plan.
What are the risks associated with exercising during IVF?
It’s worth bearing in mind that very high levels of exercise, whether you are trying to conceive or undergoing IVF, can place additional stress on the body and may impact reproductive health.
Exercising excessively for long periods without adequate recovery or nutrition can contribute to Relative Energy Deficiency in Sport (RED-S), disrupting hormones and ovulation.
An IVF cycle is usually only a few weeks. Pausing or adapting intense exercise during this time can help support your body, allowing energy to be directed toward rest, recovery, and the changes your body is undergoing.
We generally advise avoiding activities that could cause injury or place extra pressure on the uterus or abdomen. If you practise yoga, avoid deep twists, strong core work or positions that compress the abdomen.
Because every situation is different, it’s important to discuss your exercise routine with your consultant before starting your IVF cycle so the advice can be tailored to you.
When can you start exercising after an embryo transfer?
We often get asked what will help improve my chances of pregnancy after embryo transfer, and within this, the question about what you can and can’t do always arises!
The first 24 hours after embryo transfer are the most critical. It’s within this period that an embryo attaches itself to the uterine wall, which may take several days. Therefore, we recommend that, for at least the first day, you relax, put your feet up, and watch Netflix. Doctor’s orders!
We also recommend avoiding swimming, hot baths and hot tubs for infection reasons, and saunas, as well as heavy lifting and other rigorous exercise.
But equally, you know your own body, and it’s essential to use your common sense.
Is it safe to work out during the two-week wait?
The dreaded two-week wait… the window between ovulation and your period, or during IVF, the time between embryo transfer and your pregnancy test.
Exercise during this period is usually fine, particularly if you were physically active before starting treatment. You don’t need to run a marathon, but you also don’t need complete bed rest.
Low-impact movement, such as walking or gentle yoga, is often encouraged when comfortable. These types of exercise can support both physical and emotional well-being without placing unnecessary strain on the body.
During this period, we usually recommend discontinuing swimming to minimise the risk of infection and to avoid discomfort or discharge associated with pessaries. It is best to wait until the outcome of the cycle is known before restarting swimming.
Regular movement improves blood flow and oxygen delivery throughout the body, supporting healthy tissues and potentially creating an optimal environment for implantation.
The message during the two-week wait is simple: stay gently active, listen to your body, and avoid pushing yourself beyond what feels right.
So, the message is: don’t go on bedrest during your two-week wait, instead, keep active but don’t overdo it!
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