Movement that feels kind: exercise while trying to conceive, week by week

Should you stop running? Is yoga better? Can exercise harm your chances in the two-week wait? Women who are trying to conceive often feel unsure about movement. Some stop exercising entirely out of fear; others push harder, hoping to control something. The good news is that moderate, regular activity supports overall health, mood, sleep and a healthy weight, all of which are good for fertility. The key is balance.

What the general guidance says

• Adults are generally advised to aim for around 150 minutes of moderate activity a week, such as brisk walking, plus muscle-strengthening activity on two days.
• Moderate means your heart rate rises and you breathe faster, but you can still talk.
• In the two-week wait, normal, moderate exercise is generally considered fine. If you are unsure, ask your doctor or clinic, especially during fertility treatment.

When more is not better

Very intense exercise, especially combined with not eating enough, can disrupt hormones and stop periods. Signs to watch for include periods becoming irregular or stopping, constant tiredness, frequent injuries or illness, and feeling anxious if you miss a workout. If any of this sounds familiar, talk to your doctor and consider scaling back.

A gentle four-week plan

This plan is for women starting from little or no regular exercise. If you already exercise, carry on with what you enjoy at a moderate level.

Week 1: Just begin

• Walk for 10 minutes on five days, at a comfortable pace.
• Try two short sessions of gentle stretching.
• Notice how you feel afterwards.

Week 2: Build a little

• Walk for 15 to 20 minutes on five days, with some brisker stretches.
• Add two simple strength sessions: squats to a chair, wall press-ups, gentle lunges, ten repetitions each.

Week 3: Add enjoyment

• Swap one walk for something fun: dancing in the kitchen, swimming, cycling, a beginner's class.
• Increase walks to 20 to 25 minutes.
• Keep your two strength sessions.

Week 4: Find your rhythm

• Aim for around 30 minutes of moderate activity on five days.
• Keep two strength sessions.
• Choose one day each week for complete rest.

Moving with your cycle

Some women find they have more energy in the days after their period and before ovulation, and prefer gentler movement like walking or stretching before their period. Listening to your body is wise. There is no need to follow a strict cycle-syncing programme unless you enjoy it.

When to stop and get advice

Stop exercising and seek advice if you have chest pain, feel faint, have severe pelvic pain or heavy bleeding. If you are having fertility treatment, follow your clinic's specific advice, as they may suggest avoiding certain activities at particular stages, for example around egg collection.

Strength that comes from God

Exercise strengthens the body, but there is another kind of strength we need in the long wait. “But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint” (Isaiah 40:31). Next time you walk, you might use it as prayer time, matching your steps to simple words: “Renew my strength, Lord.” Movement for the body and rest for the soul can happen together.

If exercise has become tangled with body image

For some women, exercise has a complicated history: punishing workouts, guilt after meals, or feeling that their body is never good enough. Trying to conceive can stir that up again. If this is you, choose movement for how it makes you feel rather than how it changes your shape. Walk in nature, dance to music you love, stretch slowly. If thoughts about food, weight or exercise feel controlling or distressing, please tell your doctor. You deserve support, and your body deserves kindness.

Make it sustainable

• Exercise with a friend or your husband for company and accountability.
• Choose activities you enjoy, not ones you dread.
• Celebrate showing up, not just distances or calories.
• Be flexible on hard weeks. A five-minute walk still counts.

A prayer for strength

Lord, thank You for a body that can move. Help me to exercise with joy rather than pressure, and to rest when I need to. Renew my strength, body and soul, as I wait on You. Amen.