A study published in the medical journal Reproduction looked at the effect of different types of exercise and their overall effect on sperm quality. The results show that a few months of increased physical activity can bring significant results. Almost a third of couples have trouble conceiving due to poor semen quality – even with in-vitro fertilization, it can still be a problem. For this reason, it is important to know the natural ways to increase male potency. The standard suggestions – healthy eating, limiting alcohol and cigarettes are effective, but proper physical activity is even more effective. Too much training – with weights, for endurance and long running – are pointed by some scientists as factors that lower the quality of sperm. Some loads of a certain duration, however, can have a noticeable result. In the study, 261 men aged 25-40 underwent standardized tests for semen quality. They were physically healthy, had no regular exercise regime and did not exercise for more than 25 min, 3 times a week. They were divided into 4 groups: 1st group, long-term training with a moderate load – 25-30 min on a treadmill, 3-4 times a week; 2nd group, long training with heavy load, 50-60 min treadmill, 3-4 times a week; 3rd group, high intensity interval training, fast treadmill sprint – 1 min followed by 1 min rest, 15 repetitions 4th group, control group – no exercise NEWS_MORE_BOX The regimen lasted 24 weeks. Semen samples were collected at the beginning of week 1, the middle of week 12, and the end of week 24. In them, scientists monitored factors such as: number of sperm, their motility, morphology (correct shape and size), levels of inflammatory markers and their reaction to oxidative stress. In all groups, except for the control group, improvements were found in all factors. The best results were observed in group 1 – prolonged training with a moderate load. Compared to the control group (4), group 1 had: 8.3% greater sperm volume; 12.4% increased mobility; 17.1% improvement in morphology; 14.1% higher semen concentration; 21.8% more sperm cells.