1. Turn Down the Heat
Your testicles' ideal temperature is four degrees less than your body's. Anything warmer may impact fertility. Maximize the quantity and quality of your sperm by avoiding prolonged exposure to heat. Spending more than 30 minutes in temperatures above 102 degrees could decrease your sperm count, so limit your time spent in saunas, baths and hot tubs, and get rid of the electric blanket.
To keep your sperm production strong, do not rest your computer on your lap. The warmth your laptop generates can increase the temperature of your testes by two degrees or more. Instead, invest in a portable lap desk that puts distance between your machine and your testicles.
2. Lay off the Liquor
We hate to break it to you, but alcohol is not your best friend when it comes to dealing with a low sperm count. Luckily, you don't have to be a teetotaler to keep your fertility in check. As with most things in life, moderation is key. Keep your drinking down to one or two servings of alcoholic beverages a day.
3. Stop Smoking, Already
Yet another reason to kick your nicotine habit to the curb: Tobacco in any form can lower sperm production. If you smoke, develop an action plan. Set a quit date, seek help from your doctor and let your family and friends know, so that they can offer support.
4. Exercise Moderately
You don't have to run a marathon to get in shape. Thirty minutes of moderate exercise three to five times a week is all you need. Take a brisk walk with your family or go for a jog. Don't overdo it, though. Anything that increases your body temperature for extended periods of time can be detrimental to your sperm.
If you have a low sperm count, avoid long, strenuous rides on your bicycle. Spending more than 30 minutes in the saddle, especially on jarring and physically challenging terrain, can put pressure and micro-trauma on the testicles -- slight tears in muscles and tissue, which, over time, can lead to the scarring of blood vessels in the scrotum. If you are an avid cyclist, take proper precautions by wearing padded shorts and installing a male-specific seat.
5. Watch Your Weight
Keep your weight in check to optimize your sperm production. Excess body fat can wreak havoc on your hormones and may lower the amount of sperm your body produces.
