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Men Who Engage Regular Exercise Have Better Fertility, Higher Sperm Count and Better Semen Quality

Studies reveal a worrying fact on the decline in male fertility in the West. Specifically, Western men have a 50% lower sperm count during the last 40 years.

Many factors affect the decline of male fertility, including harmful chemicals, excessive exposure to EMF(electromagnetic frequency), and many other causes.

Regular Exercise Increases Sperm Count
Regular Exercise Increases Sperm Count

With all these facts, is there a hope that men would be able to gain back fertility? Indeed, there is hope, and it’s a natural way to increase men’s sperm count. It is engaging in regular exercise.

Exercise Increases Men’s Sperm Count

Many studies are backing the effectiveness of regular exercise to increase sperm count. One study clearly shows that men who exercise have higher sperm count than those who do not.

The study involved researchers following 261 healthy men ages 25 and 40. Then, the researchers assigned the men to their respective groups.

Our results show that doing exercise can be a simple, cheap and effective strategy for improving sperm quality in sedentary men

Behzad Hajizadeh Maleki (study lead author)

One group is set to do MICT(moderate to intensity continuous training). The next group is set to do HICT(high-intensity continuous training), and the last group is the control in which men in this particular group do not exercise.

The men who were in the MICT and HICT groups ran on a treadmill for 30 minutes to an hour for 3 to 4 days each week. For a period of 24 wees, the researchers follow up with the participants.

In addition, the researchers were collecting semen samples during, before, and after the exercise to assess the participants’ sperm count, semen volume, motility, morphology, and oxidative stress responses, and inflammatory markers.

Amazingly, the researchers discovered that all men assigned in the exercise groups have better sperm quality across all measures than men in the control group. Now, keep in mind the control group did not exercise.

In a press release, lead author Behzad Hajizadeh Maleki presented the following positive results in men who exercise regularly.

  • 8.3% more semen volume
  • 12.4% higher sperm motility
  • 17.1% improved sperm cell shape/morphology
  • 14.1% more concentrated sperm
  • 21.8% more sperm cells on average

…the present study adds to this body of evidence and shows seminal markers of inflammation and oxidative stress improved significantly after 24 weeks of MICT, HICT or HIIT; and these changes were correspond with favorable improvements in semen quality parameters and sperm DNA integrity.

Reproduction 153, 2; 10.1530/REP-16-0318

Exercise Is Significant But Not Everything

Exercise has a significant impact on boosting male fertility. But it may not be an all-in-one solution to improving men’s overall men’s virility and potency.

Instead, make exercise as part of healthy lifestyle practices. Losing weight, proper nutrition, and other lifestyle practices that are harmful to not just male sexual health but general health, as well, such as smoking, drinking alcohol, exposure to toxic chemicals, and RF radiation, are all essentials.

In the press release, Behzad Hajizadeh Maleki, adds;

 it’s important to acknowledge that the reason some men can’t have children isn’t just based on their sperm count. Male infertility problems can be complex and changing lifestyles might not solve these cases easily.

Behzad Hajizadeh Maleki
Man Can Increase His Sperm Count with Exercise Like Running
Running Is One Way To Stay Active

Experts Recommend Exercise As A Male Fertility Booster

Regular exercise has many health benefits. A study discovered that men who engage in regular exercise have better sex as exercise provides a Viagra-like effect.

HIIT(high-intensity interval training) is not just useful for weight loss but also has many other health benefits. If you can’t do HIIT for some reason, start getting physically active with natural movements.

Then, take a regular walking routine. Walking is a simple form of physical activity with lots of benefits. As you get more accustomed to moving, start with a more intense movement like running or jogging.

Doing this regularly allows your body to adjust and becomes stronger. Eventually, you will be able to do more intense exercises like those employed in the study, including HICT or HIIT.

These results further indicate that MICT was more beneficial in improving markers of male reproductive function, compared to HICT and HIIT. These observations suggest that the intensity, duration and type of exercise training could be taken into consideration when investigating reproductive responses to exercise training in men.

Resistance or strength training is another form of exercise worth considering.

In another paper, experts are recommending exercise as part of men’s way to improve and maintain fertility.

awareness must be raised that exercise must be considered as a potential cause for urological and andrological male fertility problems.


Moreover, another study suggests men the following to maintain a healthy semen and sperm.

  • Minimize scrotal heating
  • Maintain a proper body mass
  • Avoid smoking
  • Minimize or avoid alcohol consumption and doping
  • Minimize exposure to environmental toxins
  • Address sleep apnea (if present)

Proper Nutrition Is Just Vital As Exercise For Male Fertility

Another important part of achieving and staying optimal health is proper nutrition. Male fertility is a part of a man’s overall health.

Many foods, mainly organic and whole foods, are essential for male fertility. Nuts like Brazil nuts have high selenium content, which is very appropriate for boosting male fertility.

Combining Exercise With Healthy Lifestyle Practices

Individually, exercise, proper nutrition, and healthy practices help boost a man’s fertility, combining them into one wholesome routine and lifestyle is even more powerful.

Also, male fertility-enhancing supplements are available and helpful in boosting male virility and potency further. Of course, supplements are not absolute substitutes for healthy practices, but they are useful in accelerating the results.

Of course, considering in performing testicular massage could be helpful to some extent.


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