Approximately a quarter of Americans live a sedentary lifestyle, meaning they don’t regularly engage in physical activity and have jobs that involve lots of sitting. We know that a sedentary lifestyle is associated with a negative impact on fertility (in addition to many other elements of overall health), and that regular exercise is associated with sperm quality improvement.
In one study of sperm donors, those who spent more time engaging in physical activity had increased progressive motility. In another, sperm motility improvement and sperm morphology improvement was noticed in physically active men. Active men also had healthier hormone profiles for fertility (including higher levels of testosterone, one of the hormones which drives the male reproductive system) when compared to their more sedentary counterparts.
Obesity and sperm health
Some of the sperm improvements found with exercise may come from shedding excess weight. Being overweight or obese has been associated in research with lower sperm count and decreased motility.
A 2016 study assessed male partners in subfertile couples, classifying them into four categories: underweight, normal, overweight, and obese. Researchers concluded that sperm quality, concentration, count, and motility were all slightly lower in overweight and obese participants than in those with normal weight. Additionally, rates of oligospermia (low sperm count) and azoospermia (sperm count of zero) were more prevalent among obese patients, compared with normal weight men.
Embarking on a regular exercise routine may have a remarkable effect on sperm improvement and sperm quality improvement. One study demonstrated that a 16-week aerobic training program, consisting of hour-long workouts on a treadmill three times a week, lead to improvement in the sperm count, motility and normal morphology of obese patients. It’s been shown in some studies that exercise can lead to significant sperm improvement in as little as a few months.
What type of exercise is best for sperm quality improvement? In one study, men who practiced physical activities such running or swimming at least 3 times per week had better sperm motility and morphology, and lower levels of dead or dying sperm in their semen samples.
Another study measured the sperm improvement impact of several exercise regimens:
- Moderate intensity continuous training (30–60 minutes of walking or jogging, 4–6 times per week)
- High intensity continuous training (40–50 minutes of running, 3 times per week)
- High intensity interval training (alternating sprinting and recovery for 20–40 minutes, 3 times per week)
The study found that, while all of the above exercise regimens had positive effects on sperm health and sperm quality, the best exercise method for sperm improvement was moderate intensity continuous training. This suggests that sperm improvement can be seen by adopting the simple habit of walking or jogging most days of the week.
Exercise to avoid for sperm improvement
Interestingly, there are a few types of exercise that may negatively affect sperm health and sperm quality — and it’s possible for exercise to be too intense. Cycling, specifically, is what researchers call a “troublesome” activity for male fertility, due to the pressure on the testicles and its nerves and vessels from the bike seat, and the risk of the testicles being overheated. Cycling for five or more hours per week has been associated with reductions in sperm concentration and motility, and in one study, men who reported cycling for 1.5 hours or more per week had sperm concentrations that were 34% lower than those of men who did not ride bicycles.
Other high-intensity activities correlated with detrimental effects on sperm health include long-distance running such as marathons, vigorous training, and high-altitude mountain trekking.
Overall, a moderate approach to physical activity is recommended for sperm improvement and male fertility improvement.
Learn more about exercise and sperm health and how activity can lead to sperm quality improvement.