The Impact of Exercise on Fertility: Understanding the Role of Intensity and BMI
Exercise plays a significant role in overall health and wellness, and it can also have an impact on fertility. However, the effects of exercise on fertility can vary depending on factors such as exercise intensity and BMI (Body Mass Index). In this article, we will explore the relationship between exercise and fertility, taking into account the intensity of exercise for both female and male partners.
Exercise and Female Fertility: The Role of Intensity and BMI
Research suggests that exercise can influence female fertility, and it's important to consider both exercise intensity and BMI when assessing its impact. A study published in the journal of Fertility and Sterility examined the association between leisure-time physical activity and fertility outcomes. The findings revealed that the relationship between exercise and fertility differs based on BMI categories.
For women with a BMI below 25, engaging in high-intensity, vigorous exercise was associated with reduced fertility. On the other hand, moderate exercise in this BMI group was linked to improved fertility outcomes. Moderate-intensity exercise can be defined by the ability to talk but not sing during the activity.
To measure moderate-intensity exercise, you can also consider your target heart rate. For moderate-intensity physical activity, your target heart rate should be between 64% and 76% of your maximum heart rate. To estimate your maximum heart rate, subtract your age from 220. For instance, a 35-year-old person would have an estimated maximum age-related heart rate of 185 beats per minute (bpm). So, during moderate-intensity exercise, you should aim to keep your heart rate between 118 and 140 bpm.
Interestingly, for women with a BMI over 25, all levels of exercise were associated with improved fertility outcomes. This means that irrespective of the exercise intensity, engaging in physical activity, either moderate or high intensity can positively impact fertility in this BMI group.
Exercise and Male Fertility: The Impact of Biking
While the focus has primarily been on female fertility, the male partner's exercise habits may also affect fertility. Research indicates that excessive biking, specifically more than 5 hours per week, may impact sperm parameters. A study published in the journal of Fertility and Sterility found a correlation between extensive biking (> 5 hours per week) and lower sperm concentration and motility. Thus, it's important for male partners to be mindful of their exercise routines, particularly if they engage in prolonged and intense biking.
Striking the Right Balance
When it comes to exercise and fertility, finding the right balance is crucial. For women with a BMI below 25, focusing on moderate-intensity exercise can be beneficial. However, for women with a BMI over 25, all levels of exercise can improve fertility outcomes.
As for male partners, it may be advisable to avoid excessive biking (>5 hours per week) to protect sperm parameters and optimize fertility.
By maintaining a balanced exercise routine, couples can optimize their fertility journey.
If you would like to learn more about how diet, lifestyle and supplements can impact your fertility journey, please don’t hesitate to book a naturopathic appointment at Juniper Family Health.
In health and happiness,
Dr. Meghan van Drimmelen, ND | Naturopath Victoria BC
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