Exercise during IUI
When you're going through an IUI cycle, it's natural to ask: Can I keep working out like usual? Should I stop altogether? Is anything “too much”?
The good news: You don’t have to stop exercising; gentle movement can be really beneficial for your mental and physical health during this time. But there are some smart adjustments to make, especially around ovulation, the IUI procedure, and the two-week wait.
The Overall Philosophy: Gentle, Supportive, and Stress-Reducing
Exercise should help you feel good, not leave you depleted or overly strained. During an IUI cycle, your hormones are fluctuating, and your ovaries might be stimulated with meds so this is not the time to start HIIT classes (sorry!).
During the Early Phase (Cycle Days 1–7)
What's happening: Your period is starting, and possibly you're beginning oral meds like Letrozole or Clomid.
You can usually:
Do your normal workouts (unless your clinic says otherwise)
Keep moving with walking, light cardio, yoga, Pilates, strength training
Be mindful of:
Staying hydrated
How your body’s responding to medication—some people feel bloated or fatigued even early in the cycle
During Monitoring and Around Ovulation (Cycle Days 8–14)
What’s happening: You’re likely going in for monitoring visits and possibly using a trigger shot to release an egg. Your ovaries may be enlarged due to medication, and timing is everything.
Recommended:
Switch to lower-impact movement (walking, light biking, swimming, gentle yoga)
Skip anything with twisting, bouncing, or straining your core
Consider pausing running, HIIT, or heavy lifting
Why: Enlarged ovaries = higher risk of ovarian torsion (when the ovary twists on itself, which can be painful and serious). It’s rare, but the risk increases with vigorous or jerky movements. We know, it sucks.
After the IUI / The Two-Week Wait
What’s happening: The sperm is in, and now you wait. Your provider may have you take progesterone supplements, and your body might feel tired, bloated, moody, or perfectly normal, it varies widely.
Best practices:
Prioritize rest, sleep, and low-stress movement
Continue with walking, stretching, and light workouts
Listen to your body (and your anxiety levels—some people choose to rest more for peace of mind and for some people exercise quiets their mind!)
Avoid:
High-intensity or high-impact workouts
Core-heavy movements that strain your abdomen
Anything that just doesn’t feel right
Sometimes exercise is your stress relief, your me-time, your way to feel strong. Other times, you just don’t want to move—and that’s okay too. Your worth, your effort, and your chance at success don’t hinge on how many steps you logged.
If you’re unsure or feeling anxious, ask your provider what’s best for your protocol and body.
TL;DR: IUI + Exercise Do’s and Don’ts
Do:
Walk, stretch, move your body gently
Hydrate and rest
Use movement to manage stress and stay grounded
Don’t:
Do high-impact, high-intensity workouts (especially around ovulation and after IUI)
Ignore your body’s signals or push through discomfort
Blame yourself for taking it easy - this is a time for care, not performance
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