The Two Surprising Keys to Exercising for Optimal Fertility

This won’t come as a surprise, but exercise makes you healthier, and healthier bodies produce healthier sperm. I’m not going to spend time here telling you how to exercise. There are endless programs out there, and you’ve already got physical activities you enjoy more than others (even walking counts). In short, exercise is hugely important, and here are just two points to keep in mind on your fertility journey.

Moderate exercise is best

Somewhat surprisingly, studies show that moderate-intensity aerobic activity results in healthier sperm than intense exercise. In other words, if you’re planning to start training for an Iron Man triathlon, put it off for a few months. The stress put on the body by excessive high-intensity exercise can negatively impact sperm. And the heat generated by an intense workout hurts too.

In short: do it, but don’t overdo it. Aim for 30–45 minutes of moderate-intensity exercise at least 3 times a week and avoid activities that raise scrotal temperature or leave you completely exhausted.

Lock up the bike

Or at least minimize your time in the saddle. Cycling has been shown to raise scrotal temperatures more than other exercises, and the pressure from the saddle can affect sperm production as well.

Has exercise never been your thing? Keep in mind that you have a valuable goal and start some activity that brings you at least some pleasure. Find a beautiful park not far from home or work and take a nice walk a few times a week. Start a physical yard project you’ve been putting off. Whatever works for you.