KISHORI IVF
How Exercise Can Boost Male Fertility and Improve Sperm Health
How Does Exercise Impact Fertility?
It’s no secret that physical exercise is great for the body. It gets our blood flowing, our heart racing, and our muscles working, all while burning calories. But did you know that regular physical activity can also significantly improve a man’s sex life? Research shows that men who exercise have better quality and quantity of sperm compared to those who don’t.
What is Fertility?
Fertility is simply the ability to produce healthy offspring. This applies to both males and females, and both play an equal role in the process. Just as a woman’s eggs need to be healthy, a man’s sperm must be healthy for a successful conception. Many factors, including genetics, physiology, infections, and lifestyle changes, can impact fertility.
Infertility, recognized as a disease by the WHO, occurs when an individual is unable to produce healthy gametes. In some cases, infertility is absolute and cannot be treated. However, in many cases, surgical procedures, lifestyle changes, and medications can help. One important lifestyle change that can boost fertility is regular exercise.
How Does Fitness Affect Fertility?
A recent study conducted in Iran observed four groups over 24 weeks:
A group with no physical exercise.
A group with high-intensity workouts three days a week.
A group with moderate-intensity workouts three days a week.
A group with high-intensity workouts three days a week, twice as long as the moderate group.
The study found that men in the moderate-intensity group showed significant improvements in sperm quality and quantity compared to the other groups. The high-intensity groups also showed improvements but not as much as the moderate group. The group with no exercise showed no improvement.
What Changes Occur in Sperm?
Exercise improves the overall health of semen. Men who exercised had healthier semen with higher quantities and thicker textures. The structure, nutritive value, chemical composition, and genetic makeup of the sperm also improved. Sperm motility, the ability to swim, and the ability to swim straight were enhanced.
However, these improvements are not permanent. Once exercise stops, sperm quality returns to its usual state, highlighting the need for regular physical activity. Interestingly, excessive exercise can negatively impact fertility due to increased body heat, which reduces sperm motility and changes their biochemical composition.
How Does Exercise Influence Hormones and Fertility?
The exact mechanism is not fully understood, but hormonal levels play a crucial role. Variations in gonadotropin-releasing hormone (GnRH) and testosterone levels are important. Moderate exercise changes metabolic stress factors and lowers DNA damage, while excessive exercise increases body heat, affecting sperm survival.
Who Benefits from Exercise for Fertility?
The effectiveness of exercise on fertility varies among individuals due to physical and genetic makeup differences. Not everyone may see the same results; some may need additional medical or surgical treatments. Exercise is an adjunct to improve fertility, not a cure.
What Workouts Are Best for Fertility?
Moderate-intensity workouts are the most beneficial for improving fertility. Short workouts combining cardio and weights can suffice. Some effective exercises include:
- Lunges
- Planks
- Glute bridges
- Pelvic thrusts
- Squats
What Other Ways Can Improve Fertility?
Besides exercising, here are other ways to boost fertility:
- Quit smoking and reduce alcohol consumption.
- Avoid tight clothing, especially undergarments.
- Avoid hot baths.
- Maintain healthy cholesterol and blood lipid levels.
- Avoid excessive exercise.
- Use protection to prevent sexually transmitted diseases.
- Eat a nutritious diet rich in vitamin C.
- Practice stress-relieving techniques like meditation and yoga.
- Increase intake of fenugreek, vitamin D, and zinc.
If natural methods don’t work, consult a specialist for professional treatment. Incorporating regular exercise into your daily routine can help you lose a few pounds, get toned, and improve your fertility, benefiting your overall health and sex life.
Call/Whatsapp: 7608-961-332/7381-060-332 to book an Appointment
Follow us on Facebook and Instagram for more.
