Movement & Exercise
Exercise & Hormonal Health

Movement
& Fertility

Exercise is one of the most powerful fertility interventions available — but type, intensity, and volume matter enormously. Too little impairs metabolic health; too much suppresses ovulation.

30 kcal
per kg LBM/day minimum energy availability
75%
max HR — upper limit for fertility training
80%
of glucose disposal occurs in skeletal muscle
24–48h
insulin sensitivity improvement per session
The Biology

How Exercise Affects Fertility

  • →The hypothalamic-pituitary-gonadal (HPG) axis is exquisitely sensitive to energy availability. Hypothalamic GnRH pulse frequency — which drives LH and FSH secretion — is suppressed when energy availability falls below approximately 30 kcal/kg of lean body mass per day.
  • →High-intensity exercise without adequate caloric compensation creates a state of low energy availability (LEA) that suppresses GnRH pulsatility, reducing LH pulse frequency and amplitude. This impairs follicular development, delays or prevents ovulation, and shortens the luteal phase.
  • →Relative Energy Deficiency in Sport (RED-S) — formerly the Female Athlete Triad — describes the spectrum from subclinical LH suppression to full hypothalamic amenorrhoea. Subclinical LEA can impair fertility without causing complete cycle loss.
  • →The threshold for HPG suppression is individual and depends on body composition, training history, and stress load. BBT charting is the most sensitive non-invasive tool for detecting subtle HPG suppression — a shortened luteal phase or delayed thermal shift are early signs.
Exercise Prescription

Exercise Types & Fertility Impact

Walking
Daily, 30–45 min
Insulin sensitivity, cortisol regulation, circulation
Excellent — no HPG suppression risk
Resistance Training
2–3× per week
Insulin sensitivity, lean muscle mass, bone density
Excellent — improves PCOS outcomes significantly
Swimming / Cycling
3–4× per week, 30–45 min
Cardiovascular fitness, anti-inflammatory, low joint stress
Excellent — no HPG suppression risk at moderate intensity
Yoga / Pilates
2–4× per week
HPA axis regulation, cortisol reduction, pelvic floor
Excellent — particularly for stress-related cycle disruption
High-Intensity Interval Training (HIIT)
Maximum 1–2× per week
Cardiovascular fitness, insulin sensitivity
Use cautiously — risk of LEA and HPG suppression if overused
Competitive endurance sport
Reduce volume during fertility treatment
Cardiovascular fitness
High risk of LEA and hypothalamic suppression — discuss with practitioner
Movement & Fertility — Quick Reference
One-page PDF cheat sheet · Supplement doses, food priorities & action steps
Download PDF
Your Protocol

Action Plan

Progress: 0/13 items (0%)

Daily Foundation

Weekly Structure

Monitoring & Adjustment