Healthy lifestyle practices for conception purposes have traditionally focused on women, ignoring the crucial role that men play in the process.
When a couple fails to conceive normally, few remember that just like women, it is very important for men to make healthy lifestyle choices when trying to conceive.
Exercise is an important part of a healthy lifestyle for men, as it can improve fertility by improving overall sperm health and increasing sperm count. These factors are essential for successful conception and a happy, fulfilling family life.
As humanity becomes aware of the benefits of a healthy lifestyle and fitness, many individuals are adding gym workouts to their fitness routines, regardless of their age. However, there are some muted concerns regarding the impact of strength training on male fertility. Some believe that rigorous exercise, such as lifting heavy weights could have a negative effect on sperm count and quality.
Is this true?
Well, according to experts, physical activity is excellent for maintaining a healthy body, but only if done within certain limits. Research says that when done right, exercise can indeed contribute to increased sperm count.
David Kimani, a Nairobi-based urologist and renal transplant surgeon with more than ten years experience notes that moderate exercise is beneficial, but extreme exercise is harmful.
'Exercise is good for maintaining weight and good heart and sexual function. Excessive exercise is linked to low testosterone levels and impaired sperm production. It often leads to production of abnormal sperm,' says Dr Kimani, who works at Kenyatta National Hospital.
This shows that men need to strike the right balance when it comes to exercise and avoid over-exerting themselves during training especially when trying to have a baby.
'Maintaining a healthy weight and lifestyle is essential for men, not only for longevity but also for them to remain fertile,' says Dr Kimani, adding that exercises that produce excessive heat in the male body, particularly in the area surrounding testicles, can affect fertility by reducing the free flow of testosterone, a hormone that plays an important role in male fertility.
It can also affect the release of luteinising hormone, which is the agent that causes the testicles to make the hormone testosterone.
Some of the harmful exercises that should be done in moderation include hot yoga, high-impact training exercise and team sports such as rugby.
Cycling is often criticised for its negative effects on reproductive health. However, Justus Ngumi, a fitness instructor, clarifies that moderate cycling is beneficial for fertility.
'While there is a risk of thermal trauma from wearing tight shorts and sitting on a bike seat for long periods, taking breaks and wearing loose clothing can help minimise this risk,' he says.
Studies suggest that excessive cycling can reduce sperm count due to pressure on the perineum (the area of the body between the anus and the scrotum), but leisurely cycling is unlikely to hurt fertility.
'Just make sure you invest in a comfortable, well-fitted saddle to reduce pressure on your reproductive organs,' says Mr Ngumi.
'Extreme exercise causes the testicles to heat up and impairs the process of sperm production. Cycling, for example, causes repetitive trauma and is remotely linked to erectile dysfunction,' adds Dr Kimani.
Although high-intensity cycling can cause repetitive trauma to the testicles, both cycling and running can be beneficial for people suffering from knee pain. Moreover, these exercises have many other benefits such as improving cardiovascular health and increasing blood flow, which are good for a man's sex life.
Cycling is classified as a low-impact exersise, which makes it less stressful on the knees.
Ngumi says that cycling can be a good option for people who have joint pain because their weight is supported by a bike seat. This results in less impact and stress on the knees compared to working out by walking or running. However, Ngumi emphasises that it is crucial to have proper bike fit and technique to avoid knee strain.
'Improper bike setup, riding technique and pre-existing knee conditions can cause knee pain. Incorporate cycling into your fitness routine and ensure proper bike fitting to alleviate pain.' he says.
Cycling is also great for glutes and hamstring workouts, and for building strong muscles around the knee.
'If your partner en
