Hi there,
This is my specialty! Here is a good explanation of everything on your sperm test www.verywellfamily.com/sperm-motility-1960141
I had a very low motility rate, I believe the average is roughly 20 million and I was way below that (don't want to go into too many details but trust me it was VERY low). I increased it to 48 million in 3 months (very high). If I had carried on in the same manner then it would have continued to increase. I went to see a top urologist and all the things listed below he either told me to do, or I said to him that I had done and he agreed with all of them. Including/especially the wireless/internet/mobile phone stuff.
By the look of it your fella is doing ok on 22%. Either way, if you want to increase your fella's overall fertility then he will need to change some aspects of his diet and general behaviour during the day.
Quick note, the higher the motility rate then the less chance there is of miscarriage so he really should be doing stuff for this alone, let alone increasing the chances of you getting pregnant. All of the things I list below will have a huge cumulative effect. Good luck!
Here are the things I did:
1i) I sat next to a wireless router at work. Literally about 1 metre away from me for 8 hours a day. Don't do this!! I was lucky and could get a wired connection to my PC at work but the message is: cut down your exposure to wireless internet. At work, see if you can be wired directly. At home, SWITCH IT OFF. Get a long cable and use that to plug into whatever devices (TV etc) that need the internet. Or at the very least turn it off when going to bed. If it's near you at night/during the day then you need to do something drastic. Like not use it.
ii) Turn off your phone/put it in airplane mode while asleep. If you must leave it on then leave it outside your bedroom. If sitting down in one place, have it as far away from you as possible on a desk etc. When walking down the street, have it in airplane mode or if you are expecting a call have it in your hand. Otherwise if it's in a bag/pocket-airplane mode.
iii) Don't work with a laptop on your lap. Ever. Even if wired in directly to the internet.
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Give up smoking (I don't smoke so easy for me).
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Give up/cut down on caffeine. No direct evidence for this but it's one of those weird things where evidence says there is no direct corollation however it appears those on caffeine have lower fertility rates. So it's a bit of a "cigarettes don't cause lung cancer directly but...."
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Yep keep your nuts cool. If long distance running/cycling then stop. My urologist actually made a note to recommend no cycling at all. The basic thing is that you don't want to be doing exercise that keeps your body temperature (and nut temperature) elevated for long periods of time. I continued going to the gym and would obviously get hot as I work out quite hard but it would be short bursts (lifting weights, running for 5-10 minutes) with a rest between sets so I was cooling down.
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Ejaculate every 2-5 days. This keeps the sperm 'fresh' and replenishes older sperm with new and more sprightly little fellas. Increases motility.
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Modify your diet. The big one. You want to eat foods with anti-oxidants in them. Avoid dairy/milk while eating them as some evidence suggests that the anti-oxidants might attach themselves to dairy and pass through the system without much being absorbed.
We're talking leafy greens and orange food (?!), with the king being broccoli. Also, cauliflower, kale, sprouts, literally anything green. Look up foods high in anti-oxidants. A great way to enjoy them, and far tastier, is to roast them (while dry) with a bit of olive oil. Totally changes how they taste and keeps more of the nutrients in them. Try to have something green with every meal.
Also orange veg/fruit is great too. Eat salads with orange peppers and grated carrot included. Preferably with home made vinagrette (fresh garlic you see) Or roast some carrots! Sweet potato is also good. Oranges/satsumas etc should be a go to snack, as should be dark chocolate and walnuts (high in anti-oxidants).
Any berries. Blueberries/blackberries (check this though) are best, strawberries and raspberries are good as well. Put these in a smoothie in the morning (no milk! Use banana if you want a creamier texture/taste) with some frozen spinach (leafy greens cheat!) and drink away.
I made a basic pea and mint soup and would then chuck in a whole head of broccoli and some carrots as well, blend it all together and would eat this throughout the week. Kind of drastic but I'm a bloke so food is fuel so am quite happy to eat the same thing every day. And it is tasty anyway.
I think I've covered everything. If you manage to cut down some things and add others, even if not all of those things I've listed above, then you should massively increase motility, increase your chances of getting pregnant and reduce the chances of miscarriage.
And again, don't take it from me but from my urologist:)