If you hope to start a family soon, you've already heard you need to eat a nutritious diet, cut back on booze, and keep your weight in check if you want to keep your sperm healthy. Now researchers have identified another key enhancer of sperm quality: moderate-intensity exercise. Experts have long theorized that working out aids fertility, but most previous studies have relied on self-reported exercise data, which is notoriously unreliable. This new trial, published in the journal Reproduction , provides the most solid evidence yet that exercise is good for your swimmers, and pinpoints which type of workout is best.
6 ways to increase sperm count and improve male fertility
Quick and Easy Exercise Tips to Improve Male Fertility - Trak Fertility
Sperm count refers to the amount of sperm per milliliter of semen. Measuring sperm count is usually part of a sperm analysis that also examines the shape of sperm and their motility. All these factors can play a role in a man's fertility. Millions of sperm are in one ejaculation, but only a few hundred will make it to the egg. Many sperm die in the acidic environment of the vagina before they migrate up to the uterus and into the fallopian tubes.
According to a study out of Harvard, men who exercise for seven or more hours a week an hour a day had a 48 percent higher concentration of sperm than those who work out less than an hour a week. Men who spent more than an hour and a half a week exercising outside had a 42 percent higher sperm concentration than those who spent no time outside. Also, weightlifting has been shown to increase testosterone levels and improve insulin sensitivity, both factors related to higher sperm concentration.
Doing at least half an hour of exercise three times a week may boost men's sperm count, say scientists. Men who took up running and stuck with it had more "healthy swimmers", according to the research in the journal Reproduction. The boost was only temporary, and began to wane within a month if the men stopped their treadmill training.