Exercise during IVF
Short answer: Yes, but gently.
Long answer: It depends on where you are in the cycle, and how your body’s responding.
Before Stim Start
Light to moderate exercise is totally fine. If you’re already active, no need to stop, just don’t start a new high-intensity program right now.
Good options:
Walking or hiking
Gentle strength training
Low-impact cardio (elliptical, swimming, cycling)
Yoga or Pilates (non-heated, non-twisty)
During Ovarian Stimulation
This is where you’ll really want to dial things down. The ovaries are being pushed to grow multiple follicles and can become enlarged and sensitive, think the size of grapefruits instead of almonds. Intense activity or sudden movements can increase the risk of ovarian torsion (a rare but serious complication where the ovary twists).
What to avoid:
High-impact workouts (HIIT, running, jumping)
Heavy weightlifting
Core-intensive or twisty movements
Hot yoga or heated classes
What’s okay:
Walking (your new best friend)
Light stretching
Slow, gentle yoga (but no inversions!)
Meditation or breathwork for stress support
Pro tip: You might feel bloated, crampy, or just... off. Movement should feel supportive, not forced.
After Egg Retrieval
You’ll need at least a few days of full rest. Even if you feel okay, your body’s still recovering from sedation and internal healing.
No workouts for at least 5-7 days, or until your doctor says it’s okay. Walking short distances is fine once you feel up to it.
After Embryo Transfer
Whether you’re doing a fresh or frozen transfer, this is the “two-week wait” window.
There’s no evidence that light movement hurts implantation but your clinic may recommend “taking it easy.”
Most clinics say:
Light walking is fine
Avoid intense workouts
No vigorous movement that increases intra-abdominal pressure
No heavy lifting (including kids or pets!)
This is a good time to move gently and rest.
What Exercise Can (and Can’t) Do During IVF
Exercise can help:
Regulate mood and stress
Support sleep
Improve circulation
Keep your mind off obsessively Googling symptoms
But it won’t:
Improve egg quality during a cycle
Make IVF work better
"Balance your hormones" during stimulation
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