Fertility-Boosting Exercises for Men with Low Sperm Count: Tips and Techniques to Improve Male Fertility
When it comes to fertility issues, most of the focus is often on women. However, it takes two to make a baby, and men’s fertility is just as important when trying to conceive. One common issue that affects male fertility is low sperm count. This refers to the number of sperm present in a semen sample and can be a major barrier to pregnancy. Fortunately, there are several fertility-boosting exercises that men can do to improve their sperm count and increase their chances of conception. In this blog post, we will discuss some of the best exercises for men with low sperm count and how they can be incorporated into a regular fitness routine.
1. Pelvic Floor Exercises
Pelvic floor exercises, also known as Kegels, are typically associated with women, but they can also be beneficial for men. These exercises involve contracting and releasing the pelvic floor muscles, which are responsible for supporting the bladder and bowel and controlling the flow of urine. By strengthening these muscles, men can improve their sperm count and quality. A study published in the Journal of Urology found that men who did Kegel exercises had a significant increase in sperm count and motility compared to those who didn’t.
To perform pelvic floor exercises, men should first locate their pelvic floor muscles by stopping the flow of urine midstream. Once they have identified these muscles, they can do the following exercise:
– Contract the muscles for 5 seconds, then release for 5 seconds.
– Repeat this cycle 10 times.
– Gradually increase the duration of the contractions up to 10 seconds.
– Aim to do 3 sets of 10 repetitions every day.
2. Weightlifting
Regular weightlifting can also help improve male fertility. A study published in the journal Reproductive Biology and Endocrinology found that men who did weightlifting exercises for 16 weeks had a significant increase in sperm concentration and motility compared to those who didn’t exercise. The researchers believe that weightlifting may improve fertility by increasing testosterone levels and reducing oxidative stress, which can damage sperm.
When incorporating weightlifting into a fitness routine, it’s essential to focus on compound exercises that work multiple muscle groups, such as squats, deadlifts, and bench presses. Aim for 2-3 weightlifting sessions per week, with at least 48 hours of rest in between to allow muscles to recover and grow.
3. Cardiovascular Exercises
Fertility-Boosting Exercises for Men with Low Sperm Count
Cardiovascular exercises, such as running, swimming, or cycling, can also be beneficial for men with low sperm count. These exercises increase blood flow and oxygen delivery to the testicles, which can improve sperm production and quality. A study published in the journal Fertility and Sterility found that men who did moderate-intensity cycling for 45 minutes, 5 times a week, experienced a significant increase in sperm count and motility.
It’s recommended to do at least 30 minutes of moderate-intensity cardiovascular exercise, such as brisk walking or cycling, 5 times a week. Men should also aim to maintain a healthy weight, as obesity can negatively impact sperm count and quality.
4. Yoga
Yoga is a popular form of exercise that can help improve overall health and well-being. But it may also have specific benefits for male fertility. A study published in the journal Fertility and Sterility found that men who participated in a 3-month yoga program had a significant increase in sperm concentration, motility, and morphology compared to those who didn’t do yoga. Yoga may improve fertility by reducing stress and improving blood flow to the reproductive organs.
Some yoga poses that are particularly beneficial for male fertility include:
– Cobra pose: This pose stretches the pelvic and abdominal muscles, improving blood flow to the reproductive organs.
– Bridge pose: This pose strengthens the pelvic floor muscles.
– Shoulder stand: This pose increases blood flow to the testicles and can improve sperm production.
– Happy baby pose: This pose helps release any tension in the pelvic area and promotes relaxation.
5. Swimming
Swimming is a low-impact form of exercise that can be beneficial for men with low sperm count. A study published in the International Journal of Sports Medicine found that men who swam for an hour, 3 times a week, had a significant increase in sperm count and motility compared to those who didn’t swim. Swimming is also a great way to stay active and maintain a healthy weight, which can improve fertility.
Men should aim to swim for at least 30 minutes, 3 times a week, to see potential benefits for their sperm count.
In addition to these specific exercises, it’s important for men to maintain a healthy lifestyle overall. This includes eating a balanced diet, avoiding excessive alcohol and tobacco use, and managing stress levels. Men should also consult with their doctor before starting any new exercise routine, especially if they have any underlying health conditions that may affect fertility.
In conclusion, while low sperm count can be a significant barrier to conception, there are several exercises that men can do to improve their fertility. By incorporating pelvic floor exercises, weightlifting, cardiovascular exercises, yoga, and swimming into their fitness routine, men can increase their sperm count and improve their chances of conceiving. Remember to consult with a doctor and maintain a healthy lifestyle for the best results.