75 Glorious years of ethical healthcare practices

All days open
10:00 am - 7:00 pm

Lajpat Nagar
New Delhi

Rajouri Garden
New Delhi

Dwarka
New Delhi

DLF-IV
Gurugram

ROLE OF EXERCISE IN IMPROVEMENT OF TESTOSTERONE LEVELS

Testosterone or the male sex hormone is a hormone responsible for the development of secondary male sexual characteristics, appearance, and growth and development of reproductive organs in males. It is majorly produced in the testes. This hormone also has a major role to play in the sex drive/libido in a male.  Lower the levels of testosterone in a man, lower will be his sex drive. Testosterone is also called the growth hormone.

Leydig cells in the testes monitor the production of testosterone to maintain normal levels of the hormone in the blood. Testosterone levels of 300 to 1000 ng/dL are the normal levels of this hormone in males. A person is diagnosed with a low T syndrome if the testosterone level falls below 300 ng/dL. Testosterone levels are at their peak during adolescence and early adulthood. Testosterone hormone starts declining gradually after the age of 30 and as men get older, this level falls further.  But this is something quite natural and should not be an issue of concern. Treatment is required only in individuals who have clinically significant low T levels and are symptomatic.

Signs and symptoms of low testosterone levels:

There are a variety of symptoms that indicate lower testosterone levels:

  • Reduction in sex drive.
  • Erectile dysfunction.
  • Reduction in semen volume.
  • Hair loss.
  • Reduction in energy levels.
  • Losing muscle mass.
  • Increase in body fat.
  • Poor bone health.
  • Mood swings and anxiety.
  • Decreased testicle size.
  •  

Treatment of low testosterone:

There are quite a few treatment modalities to increase the levels of testosterone.Testosterone replacement therapy (TRT) is an option, but it comes with its own share of risks, and should be taken only under strict supervision of an endocrinologist.

Therefore, before going that route, natural methods should be given a try as they are safe and do not cause any serious side effects.

In this article, we will emphasize on one such natural method – Exercise. Read on to know which exercises and yoga have shown great potential in boosting testosterone levels. 

Role of Exercise in Treatment of Low Testosterone

Exercising regularly in the form of strength training or doing yoga can help in improving low testosterone levels. A 2012 study documents that testosterone level is higher in men who exercised regularly as compared to men who had a sedentary lifestyle.

Similarly, a study was conducted on men who previously did not exercise, but on starting regular exercise, their DHT levels increased by 14.5% after a year.

  • Though working out regularly or exercising aid in improving T levels, not all exercises help. The results also depend upon gender. A study conducted in 1983 showed that lifting weights increased testosterone levels significantly in men, though not in women. Compound movements while exercising uses multiple muscle groups which in turn triggers releasing of testosterone and thus boosts its level.
  • Use more muscles rather than focusing on only a few.
  • Lift heavier weights instead of many repetitions of lighter ones.
  • Resistance training like weightlifting is another type of exercise that has been shown to stimulate testosterone release.
  • High-intensity interval training (HIIT) too helps in reviving testosterone levels in men suffering from low T syndrome.

Research has shown that men who are obese tend to suffer from low T syndrome. Regular exercising helps in getting rid of excess fat and maintaining healthy body weight. When you do the hard work to burn the fat, you automatically get inclined towards healthy eating habits too!

That being said, it is very important to maintain a balance and not overdothe workout regime.  One should give proper rest to the muscle groups for at least 48 hours so as not to stress the body and muscles which will affect negatively your testosterone levels.

Yoga For Improving Testosterone Levels

Apart from exercising, consistent practice of yoga too can help in boosting testosterone levels.  Focused breathing and core asanas/exercises can help in increasing testosterone levels.It is scientifically proven that yoga positively impacts hormone levels.

  • The stressed body produces more cortisol and high levels of cortisol hinder the production of testosterone. Slow breathing that is incorporated in yoga helps relieve stress and thus lowers cortisol levels and boosting testosterone production. 
  • Meditation, which is an integral part of yoga, too helps in relieving stress and increasing focus, which helps in stimulating the endocrine system.
  • The asanas that are especially beneficial in treating hormonal imbalances are Bhujangasana, Setubandhasana, Malasana, Sasangasana, and Ustarasana.

Going the natural route for treatment of low testosterone first before trying to treat it medically with testosterone replacement therapy is a win-win situation.  There is nothing to lose in treating this deficiency with exercise.  In fact, these healthy habits of exercising and doing yoga are very easily adaptable and once it comes to a routine and daily schedule, it not only helps in boosting testosterone levels but also the overall well-being of a person. With that said, one should always practice exercise and yoga under an instructor who is well-trained and is a professional yoga guru who can guide you through the proper techniques of doing certain poses of yoga.  Yoga is proved to be beneficial only if done with correct technique.

Dr. Monga Medi Clinic is a place where one can find professional yoga instructors as well as expert endocrinologists as part of its panel. These yoga gurus guide the patients with proper techniques of doing yoga related to different problems and the endocrinologists monitor the response of treatment on the testosterone levels. You can also avail online consultation from them.