Exercise is important for many aspects of health, including male fertility.
Men who participate in regular outdoor activities, weight lifting, or other active activities have higher sperm concentrations and more normally shaped sperm than inactive men. A great study out of Germany in 2016 confirmed these beneficial effects. It showed that moderate and intense exercise amongst sedentary, overweight men for 6 months resulted in better sperm DNA quality, improved sperm shape, and lower levels of measurable oxidative stress in semen. Interestingly, the biggest improvements were in the group of men that exercised moderately. More intense exercise was actually associated with smaller improvements. Other studies have confirmed that intensive sports training might indeed cause problems with testicular function. It is thought that this negative effect is caused by stress, changes in male reproductive hormones, physical trauma, and/or increased testicular temperature.
There has also been a lot of attention paid to whether or not cycling can cause male infertility. Cycling exposes the testicles to repetitive physical impact and high temperatures from prolonged time in the saddle and wearing tight clothing. Several studies have reported that cycling is associated with reductions in sperm count, sperm motility, and sperm morphology. Although most studies are based on road biking, there is no reason to think that stationary cycling impacts male fertility less.
So what’s the best way to exercise to maximize sperm health and male fertility? Just follow these three simple rules. First, exercise on most days. Second, take it easy and avoid high-intensity training. And third, if you like the bike, get a “no nose” saddle to protect your testicles and limit yourself to less than 5 hours per week. What are you waiting for? Get to it!
