As you and your partner become ready to start a family, keep these tips in mind to make sure that you are doing your part by contributing healthy, high-quality sperm.

• Exercise regularly, but don't overdo it. Research shows that regular exercise is as good for your sexual health. But you may want to cut back on the intensity of your workouts while you are trying to conceive. Studies have shown a temporary drop in sperm quality due to changing hormone levels in men who exercise to exhaustion.
• Watch your weight. If you maintain a healthy weight you are more likely to produce plenty of high-quality sperm. Being too heavy--or too thin--can disrupt the reproductive hormones.
• Take your vitamins. Doctors recommend prenatal vitamins for women who are trying to conceive, so think of a basic multivitamin as your equivalent. Look for a multi-vitamin that includes selenium, zinc and folic acid--three nutrients that are important for sperm production and function.

If you haven't achieved a pregnancy after a year of trying, then it's time to see your doctor to pinpoint the problem. About 40 percent of infertility problems are traced to men, and this percentage goes up with age, but there is one myth about male infertility that you can rule out: Biking does NOT damage the equipment. There's no direct correlation if you take precautions. Research indicates that sitting on a bike for more than 30 minutes (especially in tight shorts) can raise the scrotal temperature, which can affect sperm count. The solution: Take breaks and choose a bike seat that's not too hard or narrow, and make sure to adjust it so there is minimal pressure on your genital area.