Pre-pregnancy care for employees is one of the most effective ways to improve fertility, pregnancy outcomes, and long-term health. While exercise is often encouraged during pregnancy, research shows that physical activity before getting pregnant can be just as important.
Employers are well-positioned to share evidence-based guidance and resources that help employees prepare for parenthood with healthier, more confident starts. At ARC Fertility, we view pre-pregnancy care as preventive care—and that includes supporting small, sustainable habits like regular movement that positively impact fertility, pregnancy, and postpartum recovery.
Today, there is a convincing case for movement as a key part of pre-pregnancy care. From improving insulin sensitivity to regulating ovulation and reducing future pregnancy complications, exercise is more than a fitness choice, it’s a foundation for hormonal balance and long-term reproductive health.
For those employees who are preparing for pregnancy or fertility treatment, physical activity offers real benefits with no added risk, and for employers supporting this journey, it’s one more reason to prioritize education and access to informed care.
By supporting movement and health before pregnancy, employers help create better outcomes for families and for their workforce.
What Research Shows
A recent study highlighted the critical role of exercise before pregnancy:
Better hormone regulation: Physical activity reduces insulin resistance and supports ovulatory cycles. Particularly in people with conditions like PCOS, moderate-intensity exercise improves insulin sensitivity by up to 30%.
Improved fertility outcomes: Among women undergoing IVF, those who were physically active had a higher success rate (39% vs. 16%) and higher live birth rate (24.4% vs. 7.4%) compared to sedentary participants.
Lower risk of complications later: Pre-pregnancy activity is linked to reduced risk of gestational diabetes, preeclampsia and excessive weight gain, all of which are associated with hormone disruption and more complex deliveries.
Mental health and resilience: Exercise helps regulate cortisol and reduce symptoms of anxiety and depression. Sedentary women had a 22.4% rate of diagnosed depression, compared to 9.3% in women walking at least 7,500 steps/day.
In short, movement matters and the earlier it starts, the better.
Fertility, Hormones and Lifestyle: What Patients Need to Know
Individuals who are preparing for pregnancy or fertility treatment need to make important lifestyle choices as part of their care plan. It may not be necessary to run marathons – but simply aim to meet the World Health Organization guidelines:
At least 150 minutes of moderate-intensity activity per week. Options like walking, yoga, cycling or light strength training all count and each can help you:
- Support a more regular menstrual cycle.
- Improve your response to treatment.
- Reduce the likelihood of complications during pregnancy.
- Ease the emotional strain of the fertility journey.
ARC Fertility Supports the Full Picture of Pre-Pregnancy Health
ARC Fertility provides more than access to treatment. ARC’s model is designed to guide individuals through every stage of the journey, from fertility preservation to conception to postpartum recovery, with science-backed tools and real-world support.
This includes:
- Comprehensive pre-pregnancy education grounded in the latest research.
- Care Navigators who help patients understand lifestyle choices before and during care.
- Flexible treatment programs that accommodate work, travel, and family planning.
- A national network of expert providers focused on personalized, inclusive fertility care.
For Employers: Healthier Pregnancies Start Before Pregnancy
Employees who are preparing for pregnancy or fertility treatment often have questions about what’s safe, what’s helpful and what’s worth prioritizing. This is especially true when it comes to exercise and other lifestyle decisions.
That’s why ARC partners with employers to deliver:
- Trusted, evidence-based resources on fertility and lifestyle.
- Inclusive benefits that support diverse family-building paths.
- Proactive education that reduces stress and improves decision-making.
- Clear, bundled care options that lower cost and complexity.
ARC Fertility and the Future of Reproductive Wellness
Starting or growing a family is a deeply personal process but it doesn’t need to be uncertain. Physical activity is a safe, effective way to regulate hormones, reduce risk and feel stronger in the lead-up to pregnancy. Learn more about physical activity in pregnancy here.
As part of ARC Fertility’s pre-pregnancy series, this blog reinforces our ongoing commitment to providing the right information, at the right time, for every patient we serve.
Contact ARC today to learn how we help individuals and organizations make smarter decisions about fertility, care and long-term health.
