Women's Health & Fitness: How Exercise Can Affect Your Menstrual Cycle & Fertility

Women's Health & Fitness

Women’s health and fitness can profoundly affect their reproductive health, particularly when it comes to menstrual cycles and fertility. Exercise has been shown to help with both, but it can also be detrimental if not done correctly. This blog post will explore how exercise affects your menstrual cycle and fertility. Next, we’ll examine the benefits of exercising regularly and discuss determining the right amount for you. Finally, we’ll provide tips for maintaining healthy habits that promote better menstrual cycle regulation and increased fertility.

How Does Exercise Affect the phases of Menstrual Cycle?

It is no secret that exercise can impact our overall health and fitness, but did you know it can also affect your menstrual cycle and fertility? Here’s how:

When you exercise regularly, it can help to regulate your hormones, which can, in turn, help to regulate your menstrual cycle. Exercise can also help reduce stress levels, further contributing to a healthy menstrual cycle. Additionally, exercise can improve your circulation and increase the oxygenation of your blood, both of which are important for a healthy reproductive system.

However, it is important to note that too much exercise can have the opposite effect on your phases of menstrual cycle. Over-exercising or not giving your body enough time to recover between workouts can lead to hormonal imbalances and disrupt the phases of menstrual cycle. Additionally, not eating enough calories to support your activity level can lead to problems with your menstrual cycle. So, be sure to listen to your body and don’t push yourself too hard regarding exercise.

What are the different phases of menstrual cycle?

We should know the four phases of menstrual cycle, as detailed below: 

  1. Menstruation

A period is a common name for menstruation. When you menstruate, your uterus’s lining sheds and leaks out of your vagina. As a result, blood, mucus, and some uterine lining cells are all present in your period. Menstruation typically lasts three to seven days. You can use sanitary pads, tampons, period underwear, or menstrual cups to absorb your period. Ideally, a menstrual cup must be replaced every eight to twelve hours, while pads and tampons should be changed often (ideally every three to four hours).

  1. The follicular stage

The follicular phase lasts for 13 to 14 days and culminates in ovulation, and begins on the first day of your period. The pituitary gland releases a hormone in the brain to promote the growth of follicles on the surface of an ovary. Most of the time, just one follicle will develop into an egg. However, starting on day 10 of your cycle, this is possible. Your uterus’ lining thickens during this trimester in preparation for pregnancy.

  1. Ovulation

After ovulation, a mature egg is released from an ovary and travels down a fallopian tube to your uterus. Normally, this occurs once each month, two weeks before your next period. A woman can ovulate for 16 to 32 hours. However, it is possible to become pregnant on the day of ovulation and in the five days prior; the likelihood increases in the three days before ovulation. The egg has a maximum survival time of 24 hours after being discharged. You could become pregnant during this period if sperm gets to the egg.

  1. The luteal phase

The corpus luteum, made up of ovarian cells, releases progesterone and a tiny amount of oestrogen after ovulation. As a result, the uterine lining thickens in preparation for pregnancy. The corpus luteum keeps producing progesterone after a fertilised egg implants in the uterine lining, maintaining the uterus’ thicker lining. When pregnancy fails to happen, the corpus luteum dies, levels of progesterone fall, the uterine lining sheds, and a new menstrual cycle starts.

The Different Types of Exercises To Boost Fertility 

There are different types of exercise, each with its potential benefits and risks.

Low-impact activities like walking, swimming, and yoga are generally safe for most women. These exercises can help improve your overall fitness and reduce stress. They may also help to regulate your menstrual cycle.

High-impact activities like running or contact sports can be more challenging for your body. They may cause menstrual irregularities or even fertility problems in some women. If you’re considering starting a high-impact exercise program, talk to your doctor first to make sure it’s safe for you.

Exercise is a crucial part of a healthy lifestyle; however, it may not be for everyone. Be sure to talk to your doctor before starting any new exercise program.

How Does Exercise Affect Fertility?

Exercise can positively or negatively affect fertility, depending on the type and intensity of the exercise. Generally, moderate exercise is good for fertility, but strenuous exercise can be detrimental.

The main way that exercise affects fertility is by affecting the menstrual cycle. Regular, moderate exercises to boost fertility can help to regulate the menstrual cycle and make it more regular. This is because exercise helps to release endorphins, which can help to balance hormones in the body. However, strenuous exercise can disrupt the menstrual cycle and lead to irregular periods.

In addition to affecting the menstrual cycle, exercise can affect fertility directly. Moderate exercise has been shown to enhance blood flow to the reproductive organs, which can boost fertility. On the other hand, strenuous exercise can decrease blood flow to the reproductive organs and hinder fertility.

So, if you are trying to conceive, it is important to strike a balance with your exercise routine. Moderate exercise is generally best for fertility, but too much or too little exercise can be harmful.


Women are progressively getting aware of exercises to boost fertility. If you are looking for expert guidance with fertility, approach Dr Partha Das today! Dr Partha Das is the senior IVF physician at Orchid IVF in Dubai Health Care Cityi. He has around 18 years of extensive experience dealing  with difficult cases of gynaecology, infertility, and genetics and has treated,  helped and assisted numerous couples in becoming parents.

Book your appointment here!

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