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Regular Exercise Is Key to Better Sperm Quality

New year, new you? If you’re committing to standard resolutions like drinking more water, cutting back on the booze, eating a more nutritious diet, or hitting the gym, you’re in good company. And for men in particular, especially men hoping to make 2022 the year they become fathers, that last resolution may have a happy side benefit — better sperm. There’s an entire body of evidence proving that regular exercise improves sperm quality. And since sperm quality plays a critical role not only in conception, but the health of the placenta and the lifelong health of your future baby, well, that’s pretty compelling motivation for a serious gym habit. Here’s what the research shows and how much exercise you need to reap the better sperm benefits.

KEY TAKEAWAYS

    • Benefits of regular exercise go beyond the gym — for men hoping to conceive, regular exercise can help improve sperm quality.
    • Sperm quality is linked to male fertility and defined specifically by sperm count, sperm motility, and sperm morphology.
    • It’s estimated that only one in four men have high sperm quality.
    • Proper function of the male reproductive system depends on a man’s health as a whole. That’s why regular exercise can have a positive impact on sperm health.
    • Exercise alone may not be enough. Men should take steps to lead a healthier lifestyle in general, which includes adequate sleep, minimizing stress, dropping bad habits like smoking or drug use, eating better, and incorporating a high-quality men’s prenatal vitamin to improve sperm quality and fertility.
    • Beli for Men is a science-backed men’s prenatal vitamin with the right nutrients in the right amounts that can help improve sperm health across all parameters.

Defining Sperm Quality and Male Fertility

When we’re talking about sperm quality, it’s intrinsically linked to male fertility. The healthier and more robust the sperm, the more virile the guy, right? Sperm quality itself is identified in a few ways:

    • Sperm count. There are around 55 million sperm cruising around in a healthy male’s ejaculation. In a single milliliter of semen, anywhere from 15 million to well over 200 million sperm is considered the normal range. When you get below 15 million sperm per milliliter or less than 39 million sperm in ejaculate, you’re dealing with low sperm count. Only one lucky sperm will fertilize an egg, but the more sperm you have, the better the odds.
    • Sperm motility. Motility describes sperm movement patterns, and there are three general groups. Some sperm swim in straight lines or big circles, some swim in all directions but forward, and then there’s the non-moving group. A man is considered fertile if 40% of his sperm are motile.
    • Sperm morphology. This is the structure of the sperm. Normal sperm are tadpole-esque, with oval heads and long tails. Abnormal sperm — you know, the ones with two heads — are associated with lower fertility rates. Interestingly, poor lifestyle habits can often be the culprit behind poor sperm morphology.


Real talk — it’s estimated that only one man in four has optimal sperm quality. That makes conception itself harder for the unlucky 75%, but even more concerning, it poses a risk to the health of the pregnancy and the baby, including brain development and birth weight, which can be attributed to the pre-conception health of dad-to-be.

So what’s a guy to do? Commit to a healthier lifestyle — and that includes regular exercise!

Train the Body, Train the Sperm?

beli-prenatals-for-men-improving-sperm-quality

It doesn’t work quite like that, but healthy reproductive system function relies on a man’s overall health. When a guy exercises regularly, his testicles work better and those sperm quality parameters improve. In particular, exercise like weight lifting, running, and jogging are linked to higher sperm concentrations, with more bang for your buck than activities like walking or aerobics. Still, any exercise is better than no exercise, since movement can help reduce inflammation for better sperm function. And keep in mind that definitive studies on the exact amount or kind of exercise to improve sperm count don’t yet exist. The big takeaway is that exercise improves sperm quality, so as long as you're moving consistently — three to five times a week  you’re doing something right.

Exercise is Just One Piece of the Puzzle

If the goal is a baby, regular exercise is important — but it may not be enough all by itself. Round it out by taking steps to clean up your lifestyle in general. In addition to exercise, that means getting adequate sleep, doing what you can to minimize stress, cutting back on excessive alcohol consumption, definitely quitting smoking or recreational drug use, and eating better. 

A big part of sperm quality comes down to the right nutrients at the right time. If you’re a pizza-and-wings kind of guy, consider incorporating more lean proteins and leafy greens, cutting back on the processed foods, and hedging your bets with a prenatal vitamin specifically formulated for the specialized nutrition guys need. A man’s prenatal vitamin, like Beli for Men, includes scientifically-proven nutrients in the right amounts to help improve and support all parameters of sperm health and increase testosterone.

The Bottom Line

When it comes to a healthy conception, pregnancy, and baby, there are a lot of moving parts. But it takes two to make a baby, and the health of that hopeful dad-to-be can’t really be overstated. All of the things that make for a healthy lifestyle, exercise included, directly benefit your health, and what benefits your health benefits your sperm quality. Funny how that works.

Additional Resources

Raise your hand if you already know that you have a biological clock. From age 35 and beyond, there is a natural decline in testosterone and sperm quality. Just as people lose muscle strength, flexibility and endurance with age, sperm also tend to lose their "fitness" over the life cycle. But what does that mean—and does it really matter?

Read More

It’s an easy assumption, but you’re much better off thinking that every prenatal vitamin is wildly different in terms of composition, nutrient quality and, importantly, nutrient amount. Not only is that actually true, it puts you in the smart consumer mindset of understanding what matters in a prenatal vitamin—and why.

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Men really do benefit from specialized nutrition in the form of a prenatal vitamin that’s formulated to support sperm health. Here’s what that looks like, and how specific nutrients can impact a man’s fertility health before fatherhood.

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Shilajit is finally getting the credit it’s due, and we’re proud to point out that our proprietary formula was the very first to include this powerful Ayurvedic compound. Here’s why shilajit is rapidly becoming the darling of the male fertility world–and what you’re missing if you’re skipping it.

Read More

Ever wondered why men produce so much darn sperm, especially if only one of them will ultimately fertilize the egg? There are millions of sperm in normal ejaculate because it increases the likelihood that one will reach the egg and seal the deal. It begs the question, what exactly happens on the journey to the egg?

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Just as women’s bodies need to be prepared for pregnancy, men’s bodies need to be ready to contribute healthy sperm for conception. Nutrients are the foundation that support the normal structure and function of sperm and men's fertility health. Taking Beli’s male prenatal supplement is a proactive way to strategically fuel your body to optimize fertility contributing to your overall chances of conceiving and supporting a healthy pregnancy.  

Read More

Diet has been suggested to have an influence on the quality and function of human sperm. More specifically, the results of a randomised trial have shown that including nuts as a component of a regular diet improved the quality and function of human sperm.

Read More

A shot to the balls may be played for laughs on screen, but testicular impacts really aren’t a joke. Worse case scenario, getting hit in the balls can affect fertility thanks to complications like sexual dysfunction, low testosterone and other issues. Let's discuss.

Read More

With the New Year upon us, there are all kinds of articles and videos making the rounds with predictions of the Zodiac signs most likely to get pregnant in 2024. But here at Beli, we take a much more scientific approach to conception. Here are the top eight things people will do to get pregnant in 2024.

Read More

Research shows that the overall health of both biological parents during the preconception window plays a huge role in everything from conception to pregnancy health to the lifetime health of their baby. Luckily, there are simple steps you can both take to improve your health together.

Read More

When it comes to becoming parents, good habits really will take you where you want to go. Now, new science is giving us insight into exactly how long it takes to form those good habits. We're breaking down all the ways you can build healthy habits to boost your chances of conception. Think of it as life-hacking, but for grown-ups.

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Here at Beli, we’re working hard to raise awareness of the important role men play in the baby-making equation, which brings us to today’s topic of men’s preconception health and specifically, sperm health. Knowing what you’re working with can save you a lot of time, but is at-home sperm testing considered an important part of men’s preconception health? Let’s break it down.

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Read More

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Read More

You’re clear on the mechanics of making a baby, but how much do you really know about conception and fertility? There are a lot of wild stories, downright falsehoods and notions that are actually rooted in a kernel of truth out there. In the interest of sticking to the facts, we’re debunking 15 of the most common myths about conception and fertility.

Read More

When you’re knocking boots in an effort to get knocked up, timing is everything. Your best chance of conceiving is during the most fertile time of your menstrual cycle—when you ovulate. The key is figuring out exactly when that happens. Fortunately, you have a few ways of detecting ovulation. Here’s what to know about understanding ovulation and timing sex for pregnancy.

Read More

You have big plans for parenthood in 2024, which means this is the time to start laying the groundwork for everything to come. While so much of conception is beyond our control, there are actionable steps you and your partner can take right now to support and nourish your fertility.

Read More

Is there anything worse than the two-week wait? All the listicles out there sensibly advise keeping busy and journaling and talking it out, but we’re sharing more specific recommendations collected from the Beli community. Read on for seven tips for surviving the two-week wait without losing your mind.

Read More

Heard the one about ice baths and testosterone? Spoiler: there's little to no research behind that idea. Here’s what to know about cold plunges and male fertility, according to the research, plus where you should really focus your efforts if you’re trying to improve sperm health.

Read More

As a society, we’re an impatient bunch, and that applies to pregnancy, too. The second you decide it’s time to try for a baby, you’re ready to see those two pink lines. If you’ve recently tossed the birth control and you’re wondering how long it should take to get pregnant, here's what to know.

Read More

Jimmy Fallon. Hugh Jackman. Mark Zuckerberg. Keith Urban. Gordon Ramsey. Kyle Busch. Besides immediate name recognition, what else do these men have in common? They’ve all struggled with infertility issues—and it’s something they’re all talking about publicly. Here's why that matters.

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Read More

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Read More

When you’re pregnant, of course, you’re told to limit your caffeine consumption. But what about when you’re trying to conceive? Can too much caffeine affect your chances of conception as a couple? It's a good idea to cut back—which means you need to be really clear about sneaky sources of caffeine in your diet.

Read More

Raise your hand if you already know that you have a biological clock. From age 35 and beyond, there is a natural decline in testosterone and sperm quality. Just as people lose muscle strength, flexibility and endurance with age, sperm also tend to lose their "fitness" over the life cycle. But what does that mean—and does it really matter?

Read More

It’s an easy assumption, but you’re much better off thinking that every prenatal vitamin is wildly different in terms of composition, nutrient quality and, importantly, nutrient amount. Not only is that actually true, it puts you in the smart consumer mindset of understanding what matters in a prenatal vitamin—and why.

Read More

Men really do benefit from specialized nutrition in the form of a prenatal vitamin that’s formulated to support sperm health. Here’s what that looks like, and how specific nutrients can impact a man’s fertility health before fatherhood.

Read More

Shilajit is finally getting the credit it’s due, and we’re proud to point out that our proprietary formula was the very first to include this powerful Ayurvedic compound. Here’s why shilajit is rapidly becoming the darling of the male fertility world–and what you’re missing if you’re skipping it.

Read More

Ever wondered why men produce so much darn sperm, especially if only one of them will ultimately fertilize the egg? There are millions of sperm in normal ejaculate because it increases the likelihood that one will reach the egg and seal the deal. It begs the question, what exactly happens on the journey to the egg?

Read More

Just as women’s bodies need to be prepared for pregnancy, men’s bodies need to be ready to contribute healthy sperm for conception. Nutrients are the foundation that support the normal structure and function of sperm and men's fertility health. Taking Beli’s male prenatal supplement is a proactive way to strategically fuel your body to optimize fertility contributing to your overall chances of conceiving and supporting a healthy pregnancy.  

Read More

Diet has been suggested to have an influence on the quality and function of human sperm. More specifically, the results of a randomised trial have shown that including nuts as a component of a regular diet improved the quality and function of human sperm.

Read More

A shot to the balls may be played for laughs on screen, but testicular impacts really aren’t a joke. Worse case scenario, getting hit in the balls can affect fertility thanks to complications like sexual dysfunction, low testosterone and other issues. Let's discuss.

Read More

With the New Year upon us, there are all kinds of articles and videos making the rounds with predictions of the Zodiac signs most likely to get pregnant in 2024. But here at Beli, we take a much more scientific approach to conception. Here are the top eight things people will do to get pregnant in 2024.

Read More

Research shows that the overall health of both biological parents during the preconception window plays a huge role in everything from conception to pregnancy health to the lifetime health of their baby. Luckily, there are simple steps you can both take to improve your health together.

Read More

When it comes to becoming parents, good habits really will take you where you want to go. Now, new science is giving us insight into exactly how long it takes to form those good habits. We're breaking down all the ways you can build healthy habits to boost your chances of conception. Think of it as life-hacking, but for grown-ups.

Read More

Here at Beli, we’re working hard to raise awareness of the important role men play in the baby-making equation, which brings us to today’s topic of men’s preconception health and specifically, sperm health. Knowing what you’re working with can save you a lot of time, but is at-home sperm testing considered an important part of men’s preconception health? Let’s break it down.

Read More

There’s a certain magic to the holiday season, whether you’re all-in on the decorations and the family time or a self-proclaimed Scrooge from mid-November to the New Year. But when you’re trying to conceive, it can be a challenging time.  We’re sharing five tips for managing the holidays when you’re trying to conceive.

Read More

Everyone knows that alcohol and pregnancy don’t mix. But what about before you’re pregnant, during the trying-to-conceive stage? There’s no evidence that the occasional drink—i.e. one or two a week—is going to torpedo your chances of parenthood. But it is true that the more you drink, the greater the likelihood it will have an effect on your health. Here’s what the research says about alcohol and your fertility.

Read More

You’re clear on the mechanics of making a baby, but how much do you really know about conception and fertility? There are a lot of wild stories, downright falsehoods and notions that are actually rooted in a kernel of truth out there. In the interest of sticking to the facts, we’re debunking 15 of the most common myths about conception and fertility.

Read More

When you’re knocking boots in an effort to get knocked up, timing is everything. Your best chance of conceiving is during the most fertile time of your menstrual cycle—when you ovulate. The key is figuring out exactly when that happens. Fortunately, you have a few ways of detecting ovulation. Here’s what to know about understanding ovulation and timing sex for pregnancy.

Read More

You have big plans for parenthood in 2024, which means this is the time to start laying the groundwork for everything to come. While so much of conception is beyond our control, there are actionable steps you and your partner can take right now to support and nourish your fertility.

Read More

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Read More

Is there anything worse than the two-week wait? All the listicles out there sensibly advise keeping busy and journaling and talking it out, but we’re sharing more specific recommendations collected from the Beli community. Read on for seven tips for surviving the two-week wait without losing your mind.

Read More

Heard the one about ice baths and testosterone? Spoiler: there's little to no research behind that idea. Here’s what to know about cold plunges and male fertility, according to the research, plus where you should really focus your efforts if you’re trying to improve sperm health.

Read More

As a society, we’re an impatient bunch, and that applies to pregnancy, too. The second you decide it’s time to try for a baby, you’re ready to see those two pink lines. If you’ve recently tossed the birth control and you’re wondering how long it should take to get pregnant, here's what to know.

Read More

Jimmy Fallon. Hugh Jackman. Mark Zuckerberg. Keith Urban. Gordon Ramsey. Kyle Busch. Besides immediate name recognition, what else do these men have in common? They’ve all struggled with infertility issues—and it’s something they’re all talking about publicly. Here's why that matters.

Read More

While it’s true that popular hair loss meds work minor miracles on that receding hairline and back-of-the-head bald patch, it’s also true that it can come with side effects—some of them sexual. So, what does that mean in terms of male fertility? Here’s what couples should understand about the effects of popular hair-loss medications on sperm health.

Read More

A few years ago, the keto diet was all the rage—a high-fat, low-carb way to shed pounds quickly. While it’s lost a bit of its luster, as all diet trends do, interest in the keto diet remains. Specifically, those hoping to become parents wonder whether following this way of eating could support fertility. Is a diet high in fat and low in carbs the answer? It’s possible. Here’s what to know about the keto diet and whether it might help support fertility.

Read More

When you’re pregnant, of course, you’re told to limit your caffeine consumption. But what about when you’re trying to conceive? Can too much caffeine affect your chances of conception as a couple? It's a good idea to cut back—which means you need to be really clear about sneaky sources of caffeine in your diet.

Read More