Effect of Physical Activity on Fertility

5 mins read

What do physical activity and exercise have to do with fertility? Healthy bodies come from a combination of factors, including healthy eating, sufficient rest and sleep, emotional regulation, and physical activity. Let's look into how exercise and physical fitness can impact fertility in both men and women.

Exercise and Female Fertility

Regular physical activity has been linked to numerous health benefits, including improved fertility in women. Research suggests that moderate exercise can enhance reproductive health by regulating hormones, improving ovulation, and reducing the risk of conditions that impair fertility, such as polycystic ovary syndrome (PCOS) and obesity.

Hormonal regulation and ovulation: Exercise influences the hormonal balance critical for ovulation and menstrual regularity. A study found that moderate physical activity positively impacted women’s menstrual cycles, particularly in those with PCOS, a common cause of infertility. Regular exercise was shown to reduce insulin resistance and testosterone levels, promoting more regular ovulation and increasing the chances of conception.
Weight management and fertility: Maintaining a healthy weight is essential for fertility. Both obesity and being underweight can disrupt menstrual cycles and ovulation. Exercise aids in weight management by burning calories and improving metabolism. It is reported that women who engage in regular physical activity have a lower risk of obesity-related fertility issues, as exercise helps in maintaining an optimal body mass index (BMI).

Exercise and Male Fertility

Physical activity also plays a crucial role in male fertility. Sperm quality, including count, motility, and morphology, can be influenced by exercise and level of physical fitness. It doesn't really matter what kind of exercise you engage in, be it cardiovascular exercise or weightlifting. As long as it's something you enjoy or gets your blood flowing and heart rate going, it counts!

Sperm quality and physical activity: A study in sports medicine found that men who participated in moderate to vigorous exercise for at least 15 hours per week (a little more than 2 hours a day) had higher sperm concentrations and motility compared to sedentary men. This improvement in sperm quality is attributed to the increased testosterone levels and better blood circulation resulting from regular exercise. While this can be an overwhelming amount of exercise, some scientists say that just 30 minutes a day could improve sperm count.
Oxidative stress and antioxidant defense: Exercise helps reduce oxidative stress, which can damage sperm DNA and reduce fertility. Regular physical activity boosts the body’s antioxidant defenses, protecting sperm from oxidative damage. This protective effect is particularly beneficial for older men, whose antioxidant levels naturally decline with age.
Exercise that could lower male fertility: Doing more than 90 minutes of strenuous exercise a day could have a negative effect on fertility, due to increased free radicals and physical stress. Certain exercises like cycling (tight shorts causing testicles to overheat) may lower sperm count.

Consequences of Physical Inactivity on Fertility

The mainstream work culture has us all sitting in chairs facing the computer for long periods of time. This, of course, isn't great for our health. A sedentary lifestyle, characterized by prolonged periods of inactivity, can have detrimental effects on fertility for both men and women.

Obesity and hormonal imbalance: Physical inactivity is closely linked to obesity, a significant risk factor for infertility. Obesity can lead to hormonal imbalances, such as elevated estrogen levels in women and decreased testosterone levels in men, both of which are detrimental to fertility. According to research, obesity can impair ovulation and lead to lower sperm quality, reducing the likelihood of conception.
Insulin resistance and PCOS: In women, a sedentary lifestyle increases the risk of developing insulin resistance and PCOS. Insulin resistance can lead to higher insulin and androgen levels, disrupting normal ovulation and menstrual cycles. A study found that sedentary women were more likely to develop PCOS compared to their active counterparts, further complicating their fertility prospects.
Impact on mental health and libido: Physical inactivity can also negatively impact mental health, leading to conditions such as depression and anxiety. These mental health issues can lower libido and affect sexual function, further complicating efforts to conceive. Regular exercise has been shown to improve mood and energy levels, which are crucial for maintaining a healthy sex life.

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Conclusion

Incorporating regular physical activity into daily routines is beneficial for enhancing fertility in both men and women. While the type and intensity of exercise can vary based on individual health conditions and fitness levels, moderate exercise is generally recommended for its positive effects on hormone regulation, weight management, and overall reproductive health. Conversely, a sedentary lifestyle or over-exercising pose risks to fertility, underscoring the importance of staying balanced and listening to your body.