Exercise and sleep
Obese and overweight mean are likely to experience lower sperm counts. This condition, however, can be improved with regular exercise. Studies show that doing a 16-week aerobic exercise program for 50 minutes at around 50-60% of your peak heart rate at least 3 times a week can significantly increase sperm volume and concentration in men.
Any form of stress that you experience can hamper your sperm count and also result in mental health and other cardiovascular issues. When you are under stress, the main goal of the mind and body will be on survival and not on reproduction. It is wise to consult with your doctor to help decrease your stress which will also help in getting your sperm count back to normal.
There is a multitude of studies that suggest that regular smoking reduces sperm count in men. If you want to have a healthy sperm count, it is best to quit smoking.
Keep away from excessive use of drugs and alcohol
Researchers have regularly linked sperm health with excessive usage of alcohol and drugs like marijuana and cocaine. Increased consumption of both alcohol and drugs are shown to decrease the sperm count in men.
Avoid several prescription medications
There are a few prescription medicines which may potentially decrease the healthy production of sperm. Experts suggest that once you stop taking these medicines your sperm count returns to normal. There are certain antibiotics, anti-androgens, anti-inflammatories, antipsychotics, anabolic steroids that may reduce your sperm count.