The success of IVF is not determined by treatment alone. From fitness and nutrition to mental well-being, find out how finding the right balance can support your fertility.
For couples undergoing treatment In vItoro fFertilization (IVF), the focus often remains on scans, injections and appointments. But fInfertility is not just a medical issue. Daily habits also have a big impact. How much you move, what you eat, how stressed you are, and even how well you sleep can secretly influence your IVF outcome. Extremes such as a sedentary lifestyle and strenuous over-exertion can interfere with hormonal balance and reproductive health. Fitness during IVF isn’t about pushing limits or chasing weight loss goals. It’s about supporting your body to function at its best.
According to Dr. Shanujeet Kaur, deputy director and senior obstetrician-gynecologist at Cloudnine Group of Hospitals, maintaining a balance in fitness, weight, and nutrition can significantly improve fertility in both men and women.
Weight, BMI and IVF: why they play an important role
Weight, as measured by body mass index (BMI), directly affects fertility. “Almost one in four adults in India is overweight or obese. The ideal BMI range for fertility is between 18.5 and 24.5, but a BMI of 30 or above is considered obese,” Dr Kaur explains.
For women, excess weight can prevent ovulation, affect egg quality, and reduce the body’s response to IVF drugs. It also increases the risk of miscarriage, gestational diabetes, preeclampsia, and birth complications. In men, obesity changes hormonal balance by increasing estrogen levels, which can reduce sperm count, motility, and quality. It also causes oxidative stress, which damages sperm DNA and affects embryo quality. Maintaining a healthy BMI improves hormonal balance and increases the overall success rate of IVF.
Antioxidants and male fertility: why diet matters
“Male fertility is highly sensitive to oxidative stress, where harmful free radicals damage sperm cells. This can lead to low sperm count, reduced motility, and DNA fragmentation. Antioxidants can help counter this damage,” says Dr. Kaul.
Key nutrients that support sperm health include vitamin C (from citrus fruits and berries), vitamin E (from nuts, seeds, spinach), zinc (lentils, pumpkin seeds), selenium (sunflower seeds, Brazil nuts), and coenzyme Q10 (from fatty fish and whole grains). A diet rich in colorful fruits, vegetables, seeds, and whole grains can help improve sperm quality and energy levels naturally.
PCOS and the role of strength training
For women with PCOS, a common cause of infertility, exercise has a therapeutic role. According to Sports Science and Medicine JournalStrength training helps regulate insulin levels, improve metabolism, and restore ovulation cycles.
Training that focuses on the lower body and core two to three times a week will support hormonal balance and improve IVF results. The key is moderate strength training, not excessive cardio or extreme routines.
When exercise begins to negatively impact fertility
While it’s important to move your body regularly, too much exercise can have a negative impact on your fertility. For women, excessive training or extreme calorie restriction can cause decreased progesterone levels, disrupted menstrual cycles, or stop ovulation altogether, especially if your BMI falls below 17.5. This increases the risk of miscarriage and delays pregnancy.
For men, very intense training can suppress testosterone levels and reduce sperm quality. As Dr. Kaul explains, during IVF, the body needs support, not stress.
What is the ideal fitness routine during IVF?
A fertility-friendly routine focuses on consistency, not intensity. This includes about 150 minutes per week of moderate aerobic exercise such as walking, cycling, and swimming, strength training two to three times per week, and flexibility exercises such as yoga and stretching.
Avoid high-intensity training or extreme dieting during IVF. Always consult your fertility specialist before making any changes to your exercise routine.
Nutrition, emotions, and the big picture
A balanced diet supports hormones, egg and sperm quality, and weight management. Focus on whole grains, lean proteins, healthy fats, fruits, vegetables, and plenty of hydration. Limit processed foods, refined sugars, and trans fats.
Equally important is emotional well-being. IVF can be mentally exhausting, and chronic stress can affect hormonal balance. Counseling, mindfulness, support groups, and simple relaxation practices can bring about meaningful change.
As Dr. Kaul emphasizes, infertility treatment is best supported by balanced fitness, thoughtful nutrition, and emotional care to prepare the body and mind for parenthood.
