Yoga and exercising regularly can keep your heart and body healthy. But do you know exercising regularly can improve sperm quality in men? We have listed top exercises you can do regularly to improve sperm quality. Read more to learn more.
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 was 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 exercises 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.
The 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 bodies, 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 do not require wearing tight-fitting shorts, as these tend to suffocate the testicles, giving it a more difficult time to breathe and reproduce sperm.
In conclusion, we have discussed how exercising regularly can improve the quality of sperm. We hope that we provided enough evidence to support our content, and now you can adapt to exercising regularly to improve sperm quality.
Ask Us Questions Related To Exercise Regularly To Improve Sperm Quality
How often should I exercise?
Daily exercises are recommended to achieve and maintain a good health condition. Exercises can be done every day if well planned.
When should I exercise?
You can exercise by changing some daily habits. Do you always take a motorbike or a cab to the workplace? Then its time to consider trekking instead. If the workplace is too far, then consider trekking some distance first before boarding a vehicle. Changes like this to your daily lifestyle can help.
Can exercising with someone bring any added benefit?
Yes. Exercising with someone can bring emotional and physical benefits. Also, you can strengthen relationships, form new friendships, find a spouse, get better ideas, and much more by having regular exercises with someone.
Can over-exercising become bad?
As exciting as exercises might sound, it could also lead to physical injuries when it is done frequently. But don’t give up because of injuries. Just take a break from exercises when you have an injury.
Can exercising become a distraction?
Excess exercises can become a distraction to an individual. If you’re having imbalances between your work life, family life, and social life, then it could be time to take a break from playing and get back to work.
Is sex an exercise?
Sex can be an exercise if you go beyond the regular vaginal sex. To make sex more fun, you need to change the sex position with your partner during intercourse.
Is video gaming an exercise?
No. Video gaming is not physical exercise. Most games are not made to stress the body muscles and even the ones that do does offer much to flexing your muscles.
What kind of exercises should I do?
You should do the exercises you can do. Do try to do what your friends are doing. For instance, do not try to do weight lifting if you’re old simply because someone else is doing it. Find simpler exercises instead. Jogging, running, playing football are simple exercises that you might take part in.
When should I stop exercising?
You can stop exercising at any time. If an exercise causes injuries or distractions to you, then consider taking a break instead.
When do I need a mentor to exercise?
Not always. But if you need a mentor, get one that you can trust.
SIMILAR QUESTION
How Can I Maximize My Sperm Quality?
Introduction
Sperm quality is an important factor in fertility and reproductive health. Poor sperm quality can lead to infertility, lower chances of conception, and an increased risk of miscarriage. A healthy lifestyle and certain supplements may help to maximize sperm quality.
Lifestyle Factors
Maintaining a healthy lifestyle is the best way to maximize sperm quality. This includes getting regular exercise, eating a balanced diet, and avoiding smoking and excessive alcohol consumption. Additionally, limiting stress and getting adequate sleep can also help improve sperm quality.
Supplements
Certain supplements may also be beneficial in improving sperm quality. Antioxidants, such as vitamins C and E, can reduce oxidative stress, which can damage sperm cells. Zinc is also important for sperm health and can help to increase sperm count and motility. Folic acid and omega-3 fatty acids may also help to improve sperm quality.
Conclusion
Sperm quality is an important factor in fertility and reproductive health. Maintaining a healthy lifestyle and taking certain supplements may help to maximize sperm quality. Therefore, it is important to practice healthy habits and talk to a doctor about the best supplements for improving sperm quality.
