preconception exercise for men

The benefits of fitness have been drilled into all of us by now. Improving exercise while trying to conceive for the sake of a healthy baby will serve men well in the long term as well. And after baby is born, both mom and dad will appreciate having established a fitness routine before all the other priorities started piling up.

Men don’t have to train for a marathon. In fact, rigorous exercise when trying to conceive can actually reduce a man’s fertility. A moderate amount of exercise – approximately 30 minutes a day – won’t diminish a man’s fertility and is enough to reap the physical and psychological benefits. The key is to do moderate exercise regularly throughout the week, rather than long, intense workouts one or two days a week.

There are some risks involved in certain activities. Very high levels of activity may reduce sperm quality and count below what would otherwise be normal for that man. Some sports adopt practices that can be detrimental to fertility, such as those that encourage steroid use or dramatic drops in body weight. Rarely will cycling lead to impotence. But to be safe, ergonomic bicycle seats are now available that alleviate pressure in the groin area to minimize this risk, or men can choose a different activity for a few months.

Men need to keep cool during preconception exercise by maintaining good hydration and avoiding saunas, steam rooms or hot tubs after a workout, or long periods wearing jockstraps.