When it comes to male fertility, there are a number of factors that can contribute to infertility and fertility struggles, but these factors all have one commonality; they impact sperm health or sperm count.
Luckily, there are several ways to naturally increase sperm motility and count in many circumstances, and exercise is one of them. While some sperm health concerns are due to significant underlying conditions that should be medically treated, studies have found that men who exercised for 15 or more hours per week at a moderate to vigorous rate had sperm counts and quality parameters that were 73 percent higher than those who exercised less than five hours per week.
However not all exercises have the same impact, and when it comes to improving male fertility, some routines are more beneficial than others. In regards to the type of activity, light activities such as causual walking or moderate housework have seen fewer reward than intense workouts, however intense strenuous activity too, can have undesired results.
While there are no specific exercises that directly affect fertility, there are a variety of types of activity that can provide a number of health benefits and are found to positively impact fertility and sperm health.
Walking, Jogging or Running
It’s a common understanding that walking is great for improving health, and improving fertility health is no exception. Not only is walking great for improving stamina and strength, it’s a perfect option for increasing sperm count. By reducing oxidative stress, this activity can help keep sperm healthy, and increase the chance of conception. Men interested in using this approach for improving sperm health and fertility should incorporate regular brisk walks or moderate running into a regular fitness routine.
In a study conducted consisting of walking or jogging on a treadmill for 30 minutes each day, semen volume increased by more than eight percent. Additionally, men who incorporated this into their routing also had a 12 percent higher motility, a 17 percent improvement in morphology, and as a whole, the test group averaged a 22 percent increase in sperm count.
Most experts suggest that men should partake of vigorous walking more than 45 minutes a day, or moderate running or jogging at least 30 minutes per day to reap the most benefits.
Recent research shows that regular yoga practice can trigger neurohormonal mechanisms that reduce stress and anxiety, improve autonomic functions and ultimately, improve fertility health in men. Yoga postures can help improve blood circulation essential for the health of sperm, and conscious breathing techniques can relieve stress in the body, making it a great way to increase sperm count, reduce stress and anxiety, and improve overall health.
To enjoy some of the benefits, just 30 minutes of yoga daily can help boost sperm counts and lower stress levels, and eventually increase fertility naturally.
For A Couple’s Yoga Guide to Conceiving, click here.
Cardio Focused Sports
Tennis, hockey, skiing/snowboarding, basketball, and golf are good choices for workouts to help you get fit and increase your fertility health without the pressure of creating a gym routine. Try aiming for playing a sport once or twice per week.
Not only does exercise improve overall health, but sexual health can benefit from increased circulation and stamina. Additionally, improved testosterone production as a result of more intense routines and access to weighted workouts can help in the production of sperm as well as increases the sex drive.
Squats or Leg Presses
Since squats got proven to improve flexibility, strength, balance, and coordination and reduce stress on the body, it’s no wonder they are among the recommended exercises for fertility. If using equipment, leg presses are the most effective way of performing squats.
Regular Stair Usage
Another great way to exercise when gym time isn’t an option is walking up the stairs. A different kind of leg workout that hits the cardio and strength building checklists is stair usage. Not only that, but taking the stairs use, not just one joint but two at the same time. For added benefits, stair intervals or walking up and back down. If you’re looking to have the most benefits from this routine make sure you walk at least three flights of stairs every day.
Pull Ups and Push-ups
Strength training is always a benefit and pull-ups are a great way to get option for increasing strength and improving men’s fertility. A few pull-ups daily would be more than enough to add to a daily routine, beginning with one to two sets of eight to 10 repetitions each and gradually building up.
Likewise, push-ups can be done with minimal effort, but can take a bit of training to get through moves precisely. In addition to improving overall and fertility health, it’s a great way to reduce back pain and improve muscle strength.
Using Resistance Bands
Resistance bands are not only useful for exercising; they can help warm up a cold body during the winter months, or add an additional challenge or aid in getting through more complicated exercises such as squats, lunges, and crunches.
Exercises to Enjoy with Caution
Depending on how much time you spend cycling every week, can determine the impact on male fertility. Opting for a leisurely bicycle ride in the neighborhood or a long bike ride off trails can be very beneficial for overall health, however some studies have shown that excessive bicycling or extreme lengths can be associated with a reduction in sperm count due to elevated scrotal temperatures.
There is no doubt that strength training and weight lifting can have a number of health benefits. In studies, men you participated in regular weight lifting saw, on average, 25 percent higher sperm counts, but when overdone or practiced in excess, it can do more harm than good. Thus, men are cautioned against going overboard with the weights as too much exercise can lower testosterone and sperm counts.
Swimming is another form of exercise that not only improves cardiovascular health but can also help increase muscle strength, improve joint flexibility, burn calories and promote improved male fertility. The key to reaping benefits from a swimming routine, and not hindering fertility and sperm health is in the temperature. Studies show that exposure to increased water temperatures, even of just two degrees, can negatively affect sperm production. Thus, the best approach is in cooler temperature water, or by keeping pool dips short.
While regular exercise is a great way to increase sperm count, it’s important to not put too much strain on your body beyond what you are comfortable with. Regular exercises that help increase blood flow and build endurance are best, and depending on physical ailments can be adjusted to put minimal strain on joints or injury-caused weak points.
While higher levels of physical fitness have been associated with increased sperm motility, sperm concentration and morphology tend to remain consistent regardless of how much exercise is performed, identifying a possible sign of more significant underlying issues at play.
While studies have found that some types of exercise are better at improving sperm count than others, any exercise is better than none.