There are a lot of ways to exercise and improve your activity level. Find something you enjoy doing and see if you can get the heart pumping a little bit. Try to get in 20 minutes of some cardiovascular exercise at least 3 times a week. If you consider yourself a relatively sedentary or inactive guy, start simple. Maybe try a 20 minute walk every day… walking gets the blood moving, is good for your joints and muscles, and can really do wonders for your mood and energy level.
If you’re looking for something a bit more manly, try hitting the bench press or squat rack at the gym. Muscle building activities have been shown to boost guys’ natural testosterone levels and thus boost sperm production. So go ahead and get your pump on.
The only exercise to be cautious of is cycling. Excessive cycling has been shown to actually impair sperm production as sitting for so long on a small bike seat can cause your scrotal temperature to spike. Cycling is a great aerobic exercise but too much “sitting” can be bad for your sperm.
Lastly, don’t overdo it with exercise. Over-training can cause your body to start producing stress hormones that can shut down your testosterone production. So don’t push yourself too far, there’s a balance here.