During the preconception phase, taking care of one's health (medical follow-up) and lifestyle is essential. One becomes more vigilant about what one eats, ensuring no nutritional deficiencies, and trying to get enough sleep, etc.
However, there's often an overlooked aspect in preparing the body before pregnancy: movement. Moving more and preserving mobility, in an increasingly sedentary world, can contribute to physical comfort during this preconception period.
Although movement is not a miracle cure for getting pregnant, regular and moderate physical activity is part of the lifestyle habits that can help create a favorable environment for reproductive health.
What role does lifestyle play before pregnancy?
Lifestyle can influence various aspects of reproductive and overall health before and during pregnancy. Some factors promote fertility, while others hinder it. Lifestyle habits and medical follow-up at the time of conception also impact the course of the upcoming pregnancy.
Medical follow-up before pregnancy
When planning for a baby, a preconception consultation is highly recommended.
Performed by a general practitioner, gynecologist, or midwife, it allows for a review of:
- the future mother's health status (screening for chronic illness or nutritional deficiencies, biological and infectious tests, blood pressure check, etc.),
- her medical and gynecological history,
- her menstrual cycles and any previous conception difficulties,
- her current treatments,
- her vaccinations (rubella, hepatitis B) and immunity (toxoplasmosis, cytomegalovirus),
- her lifestyle (weight, diet, tobacco, alcohol, sedentary lifestyle, etc.),
- any potential risk factors.
For each woman, this preconception assessment differs according to her general health status and lifestyle habits.
Folic acid supplementation is often recommended before conception, usually at least 4 weeks prior, and then at the beginning of pregnancy, to reduce the risk of neural tube defects.
Habits favorable to overall health
Preparing one's body before pregnancy relies on a set of daily habits aimed at supporting overall health and conception, including:
- A balanced and varied diet to meet nutritional needs before and during pregnancy
- Sufficient and restorative sleep, essential for endocrine balance
- Limiting tobacco and alcohol, serious risk factors
- Better stress management
- Regular and moderate physical activity
What factors influence female fertility?
Female fertility is influenced by many physiological elements:
- Age
- The regularity and quality of ovulation
- Overall reproductive health status
- Hormonal balance
- Weight: extremes, underweight or overweight, can disrupt ovulation
- General lifestyle
- Stress: when it becomes chronic, it can affect the menstrual cycle by disrupting the hypothalamic-pituitary axis
Some factors are difficult to modify, while others can be addressed with support or progressive adjustments.
Sedentary lifestyle and baby plans: why movement also deserves your attention?
Although a sedentary lifestyle is not a direct cause of infertility, it impacts your:
- Overall health
- Body mobility
- Muscle comfort
- General well-being
No solid source can state that sitting for long periods causes female infertility. However, a sedentary lifestyle is a well-documented health behavior associated with various metabolic and cardiovascular risks, while physical activity is beneficial for general health. The WHO also recommends that adults limit sedentary time and states that replacing some of this time with physical activity, even light activity, provides benefits.
Why are we increasingly sedentary today?
The WHO defines a sedentary lifestyle as an awake behavior performed while sitting, lying down, or reclining with very low energy expenditure.
However, according to Anses, French women spend an average of more than 7 hours a day sitting. This increase in sedentary behavior is explained by:
- The generalization of office work
- The rise of teleworking, which eliminates home-to-office commutes
- The development of technologies (automation, elevators, escalators) and time spent on screens (TV, computer, smartphone, tablet, etc.)
- The frequent, even systematic, use of cars or public transport
What are the effects of prolonged sedentary behavior on the body?
Sedentary behavior has many detrimental effects on your physical and mental health, increasing metabolic and cardiovascular risks.
Some of its harms, particularly on weight and metabolism, can indirectly concern reproductive health.
Sedentary lifestyle, weight, and metabolic health
While a sedentary lifestyle doesn't systematically equate to obesity, it is a risk factor for weight gain. A low level of activity doesn't allow for sufficient energy expenditure daily, which impacts metabolic health (insulin resistance, type 2 diabetes).
Despite the lack of studies proving a link between sedentary lifestyle and infertility, scientific literature documents the effect of overweight and obesity on certain reproductive disorders.
Sedentary lifestyle and hormonal balance
Lack of exercise and a sedentary lifestyle can lead to hormonal imbalances, which can impact female and male fertility.
A 2024 meta-analysis of overweight or obese women showed that combining exercise and healthy eating can improve BMI (body mass index), ovulation, and certain hormonal markers.
This data is also particularly interesting for women with Polycystic Ovary Syndrome (PCOS), a condition frequently associated with ovulation disorders.
Stress and reproductive health
Inactivity tends to increase your stress and anxiety levels. However, mental health can affect fertility levels, especially in some women.
In addition, difficulties in conceiving can also generate stress, anxiety, or even depressive symptoms.
A global meta-analysis from 2024 documented a significant prevalence of these disorders in women with infertility problems.
Another analysis published in 2025 on women undergoing IVF/ICSI proved that higher levels of anxiety and depression were associated with less favorable pregnancy outcomes. However, the association with stress was not statistically significant.
Oxidative stress and fertility: what do we really know?
Sedentary behavior can contribute to increased oxidative stress by reducing the body's antioxidant defenses and promoting the production of free radicals.
The link between oxidative stress and reproductive health is the subject of increasing research. A sustained imbalance between free radicals and antioxidant defenses could eventually become detrimental.
An initial scientific review from 2009 concluded on the importance of further studying the link between oxidative stress and fertility, following positive results in animal and in vitro models. A more recent study from 2026 goes even further by presenting oxidative stress as a mechanism studied in female fertility, particularly in relation to oocytes, ovarian function, and certain reproductive pathologies. It introduces new-generation dietary antioxidants as a promising approach to improve women's reproductive health and promote their fertility throughout their lives.
What happens when the body remains immobile for several hours?
Remaining seated for prolonged periods is responsible for physical tensions.
A prolonged posture can reduce mobility and cause pain
The human body is not designed to remain immobile for several hours.
Long hours spent sitting can gradually become uncomfortable: rounded back, shoulders pushed forward, hip stiffness, or lumbar tension. These sensations are not exclusive to the preconception period, but they can make daily life less comfortable.
When you spend hours sitting in a classic chair, your hips are flexed at 90 degrees and your pelvis is fixed in posterior tilt.
Prolonged sitting can therefore contribute to reducing your lumbopelvic mobility and promoting discomfort in the hips, buttocks, lower back, and trapeziusmuscles.
Conversely, a randomized study of 142 office workers demonstrated the positive impact of stretching exercises and ergonomic modifications. The group performing the exercises showed a significant reduction in neck, shoulder, and lower back pain compared to the control group.
Other work conducted with 88 office workers for 4 weeks also shows that work environments allowing more alternation between sitting, standing, and movement can reduce sedentary behavior and some musculoskeletal discomfort.
Less dynamic circulation when stationary
A sitting posture creates mechanical compression in the groin and pelvis, which slows venous return and blood circulation, particularly in the pelvic area and lower limbs.
Conversely, standing up, walking for a few minutes, or simply changing position helps reactivate blood flow.
The goal is not to directly stimulate fertility but to limit the effects of prolonged immobility on comfort and general health.
Fragmenting time spent sitting and regularly integrating a few minutes of movement are beneficial and simple habits to incorporate into daily life.
Why is varying your positions essential every day?
The body has a natural need for movement. In fact, Anses explicitly recommends reducing daily sitting time and interrupting prolonged periods of sedentary behavior with active breaks.
Alternating positions, standing up regularly, walking for a few minutes, and incorporating small movements throughout the day can limit long periods of immobility.
How can movement and physical activity support fertility?
More physical activity and movement contribute to better overall health. As such, the WHO recommends adults get at least 150 to 300 minutes of moderate-intensity aerobic physical activity per week or 75 to 150 minutes of vigorous-intensity activity, with a possible combination of both. It also reminds us that all physical activity counts.
But what impact does it have on conception?
Several benefits can be gained from moderate and regular physical activity:
- Maintenance of good metabolic, hormonal, and cardiovascular balance
- Improvement of psychological and physiological well-being
- Reduction of sedentary lifestyle and its harmful effects
- Better connection with one's body
Physical activity and ovulation: what do studies show?
For now, studies remain relatively mixed regarding the correlation between physical activity and fertility. One of them, from 2023, suggests a possible cause-and-effect link but concludes on the necessity to continue research due to the heterogeneity of results.
However, there is more concrete data for women undergoing ART: a meta-analysis showed that physical activity practiced before IVF/ICSI cycles was associated with higher rates of clinical pregnancy and live birth.
Regular and adapted physical activity is generally beneficial, promoting hormonal balance, stress reduction, and better blood circulation. Conversely, excessively intense training can disrupt menstrual cycles and ovulation.
A 2017 review looked at the harmful effects of overtraining on ovulation. Again, the results are too heterogeneous to draw a definitive conclusion.
The goal, during a baby project, is therefore not to multiply sports sessions at all costs. It's rather about finding a level of activity compatible with one's health, diet, sleep, and recovery abilities.
Physical activity, weight, and metabolic health
For some women who are overweight or obese, especially when an ovulation disorder or PCOS is associated, gradually improving physical activity and metabolic health can be part of the management. However, this is a personalized approach with a healthcare professional.
A 2024 meta-analysis of 95 trials and 9,910 women who were overweight or obese showed that strategies combining exercise, diet, and ovulation induction treatment were among those associated with the greatest improvements in ovulation.
A systematic review of randomized trials from 2021 also showed, in overweight/obese and subfertile women, that an intervention combining diet and exercise was associated with more pregnancies and live births than control groups.
Physical activity and well-being during baby trials
While stress cannot be considered a sole cause of infertility, when a baby project becomes a source of waiting, uncertainty, or pressure, preserving one's psychological well-being remains essential.
Physical activity helps reduce perceived stress and maintain overall balance. It promotes the production of well-being hormones, such as serotonin and dopamine.
Furthermore, moderate and regular physical activity proves beneficial for sleep and self-perception, essential elements for your well-being.
Moving more doesn't necessarily mean doing more sports
During a baby project, the goal is not to start an intensive sports program. It can simply be about making your daily life a little more active: walking more, interrupting periods of sitting, regularly changing positions, and seizing any opportunity to move.
The essential thing is to increase your daily movement through N.E.A.T. This involves moving more during the day and sitting less.
You can, for example, walk instead of using your car or public transport, take the stairs instead of the elevator, do gardening, cook standing up, or vacuum while dancing. There are multiple ways to infuse more movement into your daily life without adding a new physical activity to your schedule.
How to integrate more movement during preconception?
Preconception doesn't require giving up sports. The main goal is to adapt the intensity and volume of practice to your level, health, and recovery.
Conversely, very intense training combined with insufficient recovery or inadequate energy intake can disrupt the menstrual cycle and ovulation.
Walking: a simple activity to move every day
Accessible and easy to integrate into your daily life, walking is excellent for gentle activation. You can take walks or hikes in nature, go power walking, or simply walk to get around, like going to work or running errands.
Throughout the day, don't hesitate to break up long periods of sitting by taking a few steps during a phone call or to ask a colleague for information.
As such, Anses recommends walking 5 minutes every 30 minutes to interrupt long periods of sitting.
Fertility yoga: why this practice attracts women planning a baby?
Increasingly popular, fertility yoga (or preconception yoga) is attracting considerable enthusiasm.
Far from being a miracle cure for infertility, yoga nonetheless offers several interesting properties for preparing the body for pregnancy.
The appeal of this gentle activity lies notably in its mechanical and nervous benefits:
- Mobility: Targeted postures actively work on hip opening and pelvic area vascularization.
- Body awareness: It helps regain a mobile and relaxed pelvis.
- Breathing and relaxation: A deep soothing of the central nervous system, ideal for releasing accumulated tension. A study of 24 women undergoing ART showed that yoga positively affects stress, anxiety, and depression. A randomized study of 128 women followed in an IVF clinic, with two yoga sessions per week for six weeks, also investigated its effect on infertility-related stress.
Adapting physical activity to your menstrual cycle
Sometimes women in preconception are advised to adapt the pace of their activities according to their menstrual cycle. However, all women are different, so listen to your body instead.
If you feel more energetic at certain times of your cycle, you may naturally want to increase your activity. Conversely, if you feel tired or uncomfortable, a gentler practice is preferable.
What simple movements can be incorporated at work?
Improving your physical well-being doesn't require adding an hour of intensive exercise every day and can even be done when you're stuck at your desk.
Integrate these small rituals into your workday:
- Active breaks: every hour or so, take a break. Take advantage of it to stand up, walk a few steps, or do some discreet exercises.
- Gentle rotations: Circle your pelvis, shoulders, and ankles every two hours.
- Stretches: Stretch your muscles regularly to prevent tension and MSDs.
- Frequent position changes: Don't let your muscles get stuck in the same constraint. Try to stand up regularly, stretch your legs and hips, or simply hold a different position in your chair.
Active furniture: a discreet way to stay active at the office
Also consider ergonomics to limit sedentary behavior. You can, for example, invest in active furniture such as:
- A sit-stand desk to alternate positions
- Dynamic seating to be active even while sitting
The Bloon Active Seat is an ergonomic ball chair, designed for office work. Sitting on your ball, you tend to maintain a more natural and active position. Thanks to its slight instability, the ball accommodates the body's natural micro-adjustments rather than forcing it into a completely rigid position. Your hips make micro-movements to maintain your balance, which promotes pelvic mobility and relaxation. The ball chair also improves body awareness.
And for men? What is the link between lifestyle and male fertility?
Conceiving a child is a matter for two partners. Male fertility is equally influenced by lifestyle factors, such as an unbalanced diet, overweight, stress, and a sedentary lifestyle.
Testicular temperature is an important physiological element for sperm production. Significant and repeated exposure to heat can affect spermatogenesis.
However, certain recurrent daily situations can locally increase this temperature, which is sometimes reflected in spermogram results:
- Laptop placed directly on the lap for hours.
- Frequent wearing of very tight clothing.
- Prolonged exposure to heat (saunas, very hot baths)
- Uninterrupted sitting position that traps body heat in the groin area
Limiting certain factors that can affect sperm quality is part of a global reproductive health approach to be taken by both partners.
FAQ: Preconception, fertility, and movement
How to increase your chances of getting pregnant naturally?
There is no miracle method to certainly increase your chances of natural pregnancy. However, it is recommended to combine medical follow-up with good lifestyle habits such as a balanced diet, regular physical activity, sufficient sleep, and a reduction in risk factors (tobacco, alcohol).
What sport should I do when trying for a baby?
The important thing is to choose activities adapted to each individual's abilities and desires, without aiming for performance. Active walking, yoga, swimming, or Pilates are excellent options that keep the body fit while respecting its physiology.
Can yoga help when trying for a baby?
Yoga can be beneficial during a baby project for its effects on mobility, relaxation, and psychological well-being. Studies conducted on women facing infertility suggest a particular interest in stress and anxiety. However, yoga is not a treatment for infertility, and no single posture can increase the chances of conception on its own.
Does sitting for long periods impact fertility?
Sitting for long periods is not considered a direct cause of infertility. However, long periods of immobility contribute to a sedentary lifestyle, which is detrimental to health when it becomes significant. They can lead to certain stiffness or muscle tension. During a baby project, the goal is therefore to vary positions, get up regularly, and maintain daily physical activity.
How to prepare your body before pregnancy?
A preconception consultation allows you to assess your health, treatments, and any potential risk factors.
On a daily basis, a balanced diet, sufficient sleep, quitting smoking and alcohol, as well as regular physical activity contribute to creating favorable conditions for health.
How long does it take to prepare your body for pregnancy?
There is no universal duration, and each journey is unique. Certain measures, such as vitamin B9 supplementation or quitting smoking, should ideally begin several weeks before conception.
Regarding lifestyle habits, the goal is to gradually improve daily life: eating better, exercising regularly, reducing sedentary behavior, and prioritizing sleep.
When to consult if pregnancy is delayed?
If pregnancy does not occur after 12 months of regular unprotected intercourse, a consultation is generally recommended. This period is reduced to 6 months when the woman is over 35, and a consultation may be indicated earlier in the presence of certain risk factors or medical history.
The evaluation concerns both partners, as difficulties in conceiving can be related to female fertility, male fertility, or both.
Conclusion
Preparing your body for pregnancy is not just about tracking ovulation or drastically changing your diet. It is also, and above all, about rethinking your daily life to reintroduce movement. The goal is not to boost fertility, but to create an overall favorable environment for reproductive health and conception.
To maximize your chances and approach this period serenely, remember these three fundamental pillars:
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Overall healthy lifestyle: preconception follow-up, balanced diet, restorative sleep, and avoidance of toxins.
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A body regularly in motion: walking, moderate physical activity, active breaks, and a drastic reduction in periods spent immobile.
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An environment that facilitates movement: a workspace designed for alternating postures and reducing fixed positions.
When your days require you to sit for several hours, your environment should be able to take over. Without replacing genuine physical activity or claiming to treat fertility disorders, dynamic seating, such asthe Bloon ball chair , is a valuable ally in making your work time more active.
Ultimately, the goal is not to turn your baby project into a new list of anxiety-inducing obligations, but to gradually build a daily life that takes care of you.