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Exercise Regularly To Improve Sperm Quality

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If you and your partner are trying to conceive, one of the best suggestions I could give you is to get off the couch and add a little movement into your day - and I mean exercise. There have been so many studies out there that prove that exercise leads to healthier sperm quality.

There was one particular study that you may find more interesting than the others, and this was carried out by Behzad Hajizadeh Maleki and his team in Iran. The study lasted for six months and this involved 261 men, between 25 to 40 years old. One common thing that all participants had is the fact that they all lived sedentary lives and did not have any fertility problems.

These men were then divided into four groups, and each group were given certain assignments:

  • No exercise
  • High intensity interval training (HIIT), thrice a week - 10 one-minute sprints with short recovery time in between each bout
  • Moderate exercise, thrice a week - 30 minutes treadmill
  • Intense exercise, thrice a week - an hour on the treadmill

The first group of men had zero exercise during the whole research period. The second group took part in high intensity training where they had to sprint at the maximum speed for one minute, followed by a minute of recovery - repeated ten times. Intensity was further increased in the last 3 months for group two. The third group had to do 25 to 30 minutes of moderate running, and the last group had to run for an hour, consisting of high intensity runs with three-minute low intensity runs in between.

After twenty-four weeks, results from the sperm tests showed that men who participated in the exercise groups not only lost weight, but they also saw an increase in the quality and quantity of their sperm, compared to those who did not exercise at all. Best results came from the third group of participants who had moderate exercise three times a week. Having said that, obesity can definitely affect a man’s sperm health, and the studies show that there might actually be a correlation between weight loss and sperm quality.

To be even more specific, the group that took part in moderate exercise had 8.3% more semen volume, 12.4% better sperm motility, 17.1% improvement in cell shape, 14.1% denser sperm, and 21.8% more sperm cells.

Though there is a clear link that shows how exercise can improve sperm health, it is still uncertain whether this can actually contribute to one’s fertility. But researchers are already planning to do more research regarding the correlation of both. Maleki says that exercise the cheapest and simplest way to improve sperm quality without having to take any supplements.

Moderate exercise is not just limited to running, men are recommended to do at least 150 minutes of moderate exercise weekly, and this could be a combination of cycling, brisk walking, or any kind of aerobic activity.

In conclusion, men should get at least thirty minutes of exercise three to five times a week. However, they must ensure not to overwork their body, as this may have adverse effects on sperm health. It is also important to work out consistently, as results are not permanent. Moreover, choose exercises that does not require wearing tight fitting shorts, as these tend to suffocate the testicles, giving it a more difficult time to breathe and reproduce sperm.

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