Date: April 11th, 2020
A recent study in Reproduction magazine sheds light on the impact of physical activity on overall sperm quality. The results show that just a few months of exercise can make a significant difference.
It is estimated that 1 in 3 couples have difficulty conceiving due to poor sperm quality. Often the only option for these couples to conceive is with the method of IVF. Low sperm quality is known to be a risk factor for miscarriage, birth defects and childhood cancer. For this reason, it is important to find natural ways to improve the quality of sperm in order to care for the health and well-being of the present and future generations.
The advice given to men to improve their sperm quality includes maintaining a good diet, reducing alcohol consumption, quitting smoking, and regular physical activity.
The recommendation to engage in physical activity is to hold a standard mantra, but the findings so far of the effect of physical activity on sperm quality are contradictory.
Some research has shown that intense exercise, such as prolonged cycling or long-distance running, can impair sperm quality. In contrast, other studies have found that certain types of exercise may have a positive effect on sperm quality.
Course of study - 24 weeks of exercise segmented by intensity
A group of researchers at the University of Uremia in Iran decided to investigate the effect of various intensities of exercise on a variety of measures that reflect the quality of sperm.
For the study, 261 healthy men aged 40-25 were recruited. Until the start of the study, none of the subjects engaged in organized exercise or performed more than 25 minutes of exercise more frequently than 3 times a week.
The men's group was divided into 4 subgroups:
- Moderate Intensity Sequence Training - Running on a moving track for 25-30 minutes frequently 3-4 times a week - MICT group
- High Intensity Sequence Training - Running on a moving track for 50-60 minutes frequently 3-4 times a week - HICT group
- High-intensity respite training - One minute of fast running on a moving track followed by one minute of double recovery 10-15 reps - HIIT Group
- Control Group - No exercise - Non EX group
Each intervention was performed for 24 consecutive weeks. Participants semen samples were tested before, during, and at the end of the study to assess the number of sperm cells, motility (sperm ability to move within fluid), morphology (size and shape) and oxidative stress response.
The role of oxidative stress, especially of the active oxygen derivatives, is an area of research that is developing in fertility studies. Although normal oxygen-derived conditions are essential in the fertilization process, if not under close physiological control, they can adversely affect the overall quality of the sperm.
Sperm changes following exercise
All physical activity groups, when compared to the control group, demonstrated an improvement in sperm quality in all measurements performed. The best performance among the 3 groups was demonstrated by the moderate sequence training group.
The improvement in sperm quality of the moderate sequence training group compared to the control group:
- 8.3 % increase in sperm volume
- 12.4 % improvement in sperm motility
- 17.1 % improvement in sperm cell structure
- 14.1 % increase in sperm concentration
- 21.8 % increase in sperm count
The change in sperm quality does not last for days after the cessation of active lifestyle.
The results of the study are impressive, but the changes are not long-term muscle. Measurements of count, configuration and sperm concentration returned to pre-exercise values after only one week. Sperm motility index returned to pre-activity values after 30 days from discontinuation.
“The results of our study show that regular exercise can be simple, inexpensive and very effective in improving sperm quality in men who lead a sedentary lifestyle. Changing your lifestyle alone may not necessarily solve these problems easily”, explained lead researcher Dr. Behzad Hajizadeh Maleki.
The researchers noticed that the weight loss observed during the intervention period may be an important factor in improving sperm quality. The researchers believe that moderate sequence activity (Group A in the study) has a particularly positive effect by reducing testicular exposure to oxidative stress.