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Luca is 36 and lives in Bern with his partner Sophie. He loves his road bike. On Sundays, he rides long routes through the Emmental. After each ride, he sits in the sauna at his gym. When the couple started trying for a baby, he did not think his training could matter.
At dinner, Sophie asked him one question: “Is your training helping us, or not?” Luca did not know.
That question led them to their doctor, and to a clear answer about exercise for male fertility.
At Plusbaby, the Swiss Vegan Fertility Leader, we hear this question often.
Their GP gave a simple picture. The testes work like a small workshop that runs every day. It needs good fuel, low stress, and a cool room. Exercise helps this workshop. Too much exercise can tire it.
A Harvard study looked at 189 young men. The most active men had a 73% higher sperm concentration than the least active men. It shows a link, not proof.
Why could this be? Exercise lowers oxidative stress, a type of cell damage that can harm sperm.
Luca trained 10 to 12 hours each week. His doctor had concerns.
Moderate exercise for male fertility feels like effort, but you can still talk. The World Health Organization suggests 150 to 300 minutes of moderate activity per week.
Overtraining and sperm count connect through stress. Some endurance athletes show lower testosterone, which the testes need to make sperm.
Watch for constant tiredness, poor sleep, low libido, and weaker performance. These signs mean the body needs rest.
A low semen analysis result can also have other reasons. Our guide to the common causes of low sperm count explains them clearly.
| Moderate training | Endurance overload | |
| How it feels | You can still talk | Hard and exhausting |
| Weekly time | 150 to 300 minutes | Many hours of intense sessions |
| Rest days | Two or more | Few or none |
| Possible effect on sperm | Linked with better sperm quality | May lower sperm count |
Training Is One Half. Nutrition Is the Other.
Luca learned that sperm need the right nutrients as much as the right movement.
+fertimen was formulated by Swiss doctors with L-carnitine, CoQ10, zinc, selenium and Quatrefolic® folate.
It is vegan, made with high bioavailability forms and produced under GMP standards.
Switzerland is a country of cyclists. This was the hardest part for Luca.
A study of 2,261 men at fertility clinics looked at many sports. Cycling was the only one with a clear link. Men who cycled five hours or more per week were about twice as likely to have low sperm concentration. Research on cycling and fertility in men is still limited. It does not prove that cycling causes infertility.
Two things may explain the link. The saddle presses on a sensitive area for hours. Tight padded shorts hold the testes close to the body and keep them warm. Sperm form best when the testes stay a little cooler than the rest of the body.
Luca did not sell his bike. He made a few small swaps instead.
| Old habit | Better choice |
| Four hour Sunday rides | A 90 minute ride plus a lake swim |
| Tight shorts all afternoon | Loose clothing right after the ride |
| Hard saddle with no channel | A saddle with a pressure relief channel |
| Sauna after every ride | A cool shower and rest |
For many Swiss men, the sauna is a weekly ritual.
In an Italian study, ten healthy men used a sauna at 80 to 90°C. They had two sessions of 15 minutes each week for three months. After that, their sperm count and motility were clearly lower.
Six months after the men stopped the sauna, their sperm values returned to normal. So a pause can help while trying to conceive.
Luca added two strength sessions per week. A mix of moderate cardio and strength training is a practical choice for the best exercise for sperm quality.
Sleep is when the body repairs itself. Aim for seven to nine hours each night. Studies link short sleep with lower testosterone in young men. Plan two rest days each week.
Anabolic steroids and testosterone products can stop sperm production. The body senses extra testosterone and stops its own signals to the testes. Speak to a doctor before using any product that promises more testosterone.
Sophie and Luca planned a new week together. This male fertility workout in Switzerland uses what the country offers best: lakes, hills, and fresh air.
| Day | Activity | Duration |
| Monday | Full body strength training | 45 minutes |
| Tuesday | Brisk walk along the Aare | 40 minutes |
| Wednesday | Rest | None |
| Thursday | Strength training | 45 minutes |
| Friday | Easy ride in loose shorts | 60 minutes |
| Saturday | Hill hike | 2 hours |
| Sunday | Lake swim or gentle walk | 30 minutes |
In winter, snowshoeing or cross country skiing replace hiking. A male fertility workout in Switzerland does not need expensive equipment.
Sperm are not made overnight. Each sperm takes about 74 days to form. This means today’s habits shape the sperm of three months from now.
Sophie gave Luca a small notebook. Each week, he wrote his training hours, sleep, and energy. These notes later helped the doctor.
Couples who want a full roadmap can read our three month preconception plan for couples.
Zinc contributes to normal fertility and reproduction. Selenium contributes to normal spermatogenesis. Folate supports healthy cell division. CoQ10 and L-carnitine are studied for their role in sperm energy and how they support sperm motility.
Food comes first. Nuts, seeds, lentils, whole grains and colourful vegetables are good choices. Our list of foods to eat when trying to conceive gives more ideas.
Luca’s doctor advised a balanced diet first. Luca then added +fertimen, a fertility supplement for men in Switzerland. It contains L-carnitine, CoQ10, zinc, selenium, Quatrefolic® (5-MTHF), vitamin D3 and vitamin B12.
The formula is vegan, uses high bioavailability forms, and is GMP produced and lab tested. It does not replace medical diagnosis or treatment.
Sophie takes her own fertility supplement. They liked doing it as a team, an idea we explain in why both partners benefit from fertility supplements.
A semen analysis is the first step to understanding male fertility. In Switzerland, your GP can refer you to a urologist or a fertility centre.
Book an appointment if:
Luca still rides his bike. He just rides less, uses the sauna less and sleeps more. The right exercise for male fertility is not about doing more.
A simple male fertility workout in Switzerland can include lake swims, hill walks and two short strength sessions.
As the Swiss Vegan Fertility Leader, Plusbaby believes small, steady changes help couples feel more in control. If you have questions, your doctor is the right first contact.
Your 74 Day Plan, Supported
Pair Luca’s simple routine with +fertimen, the vegan male fertility supplement formulated by Swiss doctors.
Two capsules a day bring L-carnitine, CoQ10, zinc, selenium, and Quatrefolic® in high bioavailability forms.
Take it daily for at least three months, the length of one full sperm cycle.
Question: What is the best exercise for male fertility?
Answer: A mix of moderate cardio and strength training is the best exercise for sperm quality for most men. Walking, swimming, hiking, and two strength sessions per week are good examples. The key is regular movement with enough rest.
Question: Does cycling lower sperm count in men?
Answer: Studies on cycling and fertility in men link five hours or more per week with lower sperm concentration. Shorter rides appear to be fine for most men. A good saddle and loose clothing after the ride may also help.
Question: Can overtraining reduce sperm count?
Answer: It may. Research on overtraining and sperm count shows that very heavy endurance training can lower testosterone. More rest days and better sleep help the body recover.
Question: How long does exercise take to improve sperm quality?
Answer: Sperm take about 74 days to form. Most men need around three months before changes appear in a semen analysis. Being consistent matters more than training hard.
Question: Is the sauna bad for male fertility?
Answer: Regular sauna use can lower sperm count and motility for a while. In research, sperm values returned to normal about six months after stopping. Many men choose to pause the sauna while trying to conceive.
Note: This article is for general information only. It is not a substitute for professional medical advice, diagnosis or treatment.
Acheter les produits de cet article
I am Magali Russell, the founder of Plusbaby. With over 15 years of experience in research and development, I created and led a preclinical research organisation that conducted rigorous scientific studies on numerous products.The moving stories of women and couples struggling with infertility left a lasting impression on me. This is how I found my calling in life: helping others become parents by offering them genuine support.
Convinced of the benefits of natural products, I created Plusbaby: vegan dietary supplements, developed in Switzerland, combining proven science and pure, premium, additive-free ingredients to boost fertility naturally.
Accédez gratuitement à des livres électroniques mensuels sur la fertilité, la grossesse, les cycles menstruels et les véritables défis liés à la santé des femmes, ainsi qu’à des routines quotidiennes de bien-être, des conseils avisés et des astuces d’experts conçues pour les femmes modernes à chaque étape de leur vie.
