Exercise and fertility: learning to move with your body, not against it

For a long time, I believed that when it came to exercise, more was better. More intensity, more discipline, more results.

I often pushed through tiredness, ignoring the signals my body was giving me. I rarely considered where I was in my menstrual cycle or whether my body might need something different that day.

Like many of us, I had absorbed the idea that exercise was largely about how our bodies looked, rather than how they felt.

Preparing for pregnancy, together with the hormonal imbalances I was experiencing at the time, invited me to question that relationship.

I began to see movement not as something I had to do to improve my body, but as a way of loving, respecting and caring for the body I already had.

And that shift changed how I approached exercise.

1. Movement is about so much more than appearance

The fitness industry often celebrates visible results: toned muscles, weight loss, personal records and pushing beyond our limits.

But the benefits of movement go far deeper.

As Anne-Marie, the physiotherapist and fertility expert featured in our programme, explains, a fertile body isn't about being particularly strong in one muscle or achieving a certain level of fitness. It's about finding balance within the body.

Strength, mobility, stability, coordination and recovery all have their place. Our bodies function as interconnected systems, and movement should support that whole rather than focus exclusively on isolated muscles or physical performance.

Regular physical activity also supports cardiovascular health, insulin sensitivity, mood, sleep and metabolic well-being — all important aspects of our overall reproductive health.

The goal isn't to achieve a particular body shape before pregnancy. It's to feel strong, balanced, capable and connected to your body.

2. More isn't always better

Exercise creates a healthy challenge for the body. But it's during recovery that we adapt and grow stronger.

When intense training is combined with insufficient nourishment or recovery, the body can experience low energy availability — meaning there isn't enough energy left to support all its normal functions.

Over time, this can affect reproductive hormone signalling and menstrual regularity, sometimes even contributing to the absence of ovulation.

This is something worth understanding during preconception, particularly for women who exercise frequently or intensely.

It doesn't mean intense exercise is inherently harmful. It means our bodies need enough fuel and recovery to support the work we're asking them to do.

Something to explore: Notice how you feel after exercise. Energised, calm and pleasantly tired? Or consistently exhausted, hungry and struggling to recover? Your body's responses can offer valuable clues about whether your routine is supporting you.

3. Learn to move with your menstrual cycle

One of the most meaningful discoveries during my own journey was learning to pay attention to my menstrual cycle.

Throughout the month, oestrogen and progesterone fluctuate, influencing different processes in the body. Some women notice changes in energy, motivation, sleep, body temperature or exercise tolerance.

You might feel particularly strong and energetic at certain times, while craving gentler movement or more recovery during others.

Every woman's cycle is unique, and so are her needs. Learning to recognise your own patterns and adapting your movement accordingly can be incredibly empowering.

It's about working with your body's natural rhythms, rather than pushing against them.

Something to try: For a month or two, notice how your energy, strength and recovery feel at different points in your cycle. Perhaps some days invite a strength workout or a run, while others call for a long walk in nature, stretching or simply resting. Rather than forcing yourself to follow a rigid schedule, allow some flexibility. Listening to your body isn't a lack of discipline. It's a different kind of awareness.

4. Find movement that brings you joy

Perhaps the most important shift is to rediscover the pleasure of movement itself.

A walk through the forest, dancing in the kitchen, swimming in a lake, gardening or lifting weights can all be wonderful ways to connect with our bodies.

Movement doesn't always have to be measured, tracked or turned into a workout.

And preparing for pregnancy can be a beautiful opportunity to explore what genuinely makes you feel good.

Something to try: Ask yourself a simple question: If changing how my body looks wasn't the goal, how would I choose to move today? The answer might surprise you.

Moving from self-improvement to self-care

Looking back, one of the greatest gifts of my preconception journey was learning to appreciate my body for everything it does, rather than focusing so much on how it looks or performs.

I still value strength, movement and physical challenges. But I've learned that rest, nourishment and listening to my body's signals are equally important.

Our bodies aren't projects to perfect. They're something to care for, enjoy and feel at home in.

This is the philosophy we explore in the Storka Preconception Wellness Programme, where movement is one part of a wider journey towards greater health, awareness and well-being.