Your energy is back: movement that suits this part of your cycle

Somewhere around the end of your period, you might wake up and realise you actually feel like moving. The heaviness of the last week has lifted, and rising oestrogen often brings a little more get-up-and-go. This is a lovely time to build movement into your life, not as punishment or a strict regime, but as a way of enjoying the strength God has given you.

Why movement matters when you're trying to conceive

Regular, moderate activity is good for your overall health. It can help with:

• Mood and stress levels, which can feel heavy during trying to conceive.
• Better sleep.
• Maintaining a healthy weight, which can support regular ovulation for some women.
• Managing conditions such as PCOS, alongside advice from your doctor.
• Building strength and fitness that will serve you well in any future pregnancy.

You don't need to train like an athlete. In fact, very intense exercise combined with eating too little can sometimes disrupt periods. The aim is balance.

How much is enough?

General health guidance for adults suggests aiming for around 150 minutes of moderate activity a week, such as brisk walking, plus some activity to strengthen muscles on two days. Moderate means you can still talk, but you couldn't sing. If that feels like a lot right now, start smaller. Ten minutes is better than none.

Ideas for every kind of week

If you are just starting out

• A 15-minute brisk walk after dinner, increasing gradually.
• Gentle stretching or a beginner's home workout video.
• Dancing in your kitchen to music you love.

If you are already fairly active

• Jogging, cycling or swimming two or three times a week.
• A strength session with bodyweight exercises or light weights.
• A group class, which adds friendship and encouragement.

If your schedule is packed

• Take the stairs and walk short journeys.
• Do squats while the kettle boils, or calf raises while brushing your teeth.
• Walk while making phone calls.
• Get off the bus or train one stop early.

If you want to move with your partner

• A Saturday morning walk or run together.
• Cycling, badminton or tennis.
• Learning a dance together. It can be fun and a little romantic, which is no bad thing this week.

Listen to your body

Your energy will rise and fall across your cycle, and that is fine. You might feel strongest now and want to slow down later in the month. Respect that rhythm. Stop and seek advice if you feel chest pain, faintness, severe breathlessness or unusual pain. If you have a health condition or are undergoing fertility treatment, ask your doctor or clinic what kind of exercise is right for you, as some treatments come with specific advice.

Making it stick

1. Choose something you enjoy. You are far more likely to keep going.
2. Schedule it. Put it in your diary like an appointment.
3. Start small and build. A gentle beginning helps avoid injury and burnout.
4. Find a friend. Accountability and conversation make it easier.
5. Celebrate showing up, not just results.

Strength that is renewed

There will be weeks when you feel energetic and weeks when you feel worn down, both physically and emotionally. The prophet Isaiah wrote to people who were weary:

“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, KJV)

This verse is not a promise that you will never feel tired. It is a reminder that God renews strength for those who look to Him, especially while they wait. As you walk, run or stretch this week, you might use the time to talk with God, listen to worship music, or simply notice His creation around you. Movement can become a kind of prayer.

A simple plan for this week

• Three days: 20 to 30 minutes of something that raises your heart rate, such as brisk walking, cycling or dancing.
• Two days: 15 minutes of strengthening, such as squats, lunges, wall press-ups and gentle core work.
• Every day: a few minutes of stretching and a short walk outside if you can.

A prayer as I move

Lord, thank You for the strength in my body today. As I walk and move, renew my strength and lift my spirit. Help me to care for this body with joy and patience, and to wait on You with hope. Amen.