Exercise is an essential part of a healthy lifestyle and helps maintain overall well-being. However, for men planning a family, the type, frequency, and intensity of exercise matters. While physical activity is great to enhance male fertility in cases of obesity and diabetes, high intensity exercise, like long-distance running, cycling, or intense weightlifting can have an opposite effect. So how does exercise affect male reproductive health – and how much is too much? Let’s find out.
The benefits of exercise for fertility
Moderate exercise is generally beneficial for male fertility. Regular physical activity can help you maintain a healthy body weight, improve cardiovascular health, and reduce stress – all factors that contribute to better sperm health.
But there’s a balance to strike. Too little exercise can contribute to issues like obesity, which is linked to lower testosterone levels and decreased sperm quality. On the other hand, over-exercising, especially at high intensities, may lead to hormonal imbalances or physical stress on the body that could impact reproductive health.
You may be asking, so what’s the sweet spot? A trial published in the journal Reproduction found that men who completed 30 – 45 minute moderate-intensity treadmill runs three times a week had the healthiest sperm. This is a general indicator for a good exercise routine, but what can happen to your reproductive health if you overdo it?
High-Intensity Exercise and Its Potential Impact on Fertility
High-intensity exercise is any form of physical activity that pushes your body close to its physical limits. While it can lead to peak fitness and performance, some research suggests that extreme training can come with fertility risks, especially if you do it for extended periods of time.
In their 2024 study, Navid Abedpoor et al. note that excessive exercise can negatively impact hypothalamic-pituitary-testicular (HPT) function, increase oxidative stress, and lead to the presence of chronic inflammation. Together, these can lead to a decline in testosterone production and semen quality. Let’s go into these:
- Hormonal Imbalances
Excessive, high intensity exercise can disrupt hormone levels, particularly testosterone. High levels of physical stress can lead to lower testosterone levels, which could in turn impact sperm production. A 2018 study identified low testosterone concentrations in 25.4% of male elite competitors in 12 of the 15 sports tested.
- Scrotal Temperature
The testes need to remain cooler than the rest of your body for optimal sperm development. High intensity exercise, like vigorous cycling, can increase scrotal temperature. Exposure to higher temperatures can hinder sperm production or lead to abnormally shaped sperm cells. Both factors can result in infertility.
- Oxidative Stress
Intense workouts generate oxidative stress. When this becomes chronic, it can lead to damage in various tissues, including the reproductive system. Oxidative stress can damage the sperm membrane, decreasing sperm motility and altering sperm DNA.
Finding the Right Balance
High intensity exercise may pose risks to male fertility, but this doesn’t mean you should abandon your fitness routine. The key is moderation and being mindful of how your training might affect your reproductive health. By incorporating rest days, opting for lower impact sports, considering your nutrition and monitoring your sperm health with At-Home testing kits like the YO Home Sperm Test, you can continue to pursue your fitness goals without impacting your reproductive health.
