It’s no secret that regular exercise is good for your health, as it not only reduces the risk of chronic diseases, but it also improves your sex life. Maintaining an active lifestyle can be very beneficial to your health in many ways, including your sex life.
As a result, people who exercise regularly will find that they have better sexual performance. True sexual intimacy can only be achieved in your relationship if you both maintain good health and are able to satisfy each other in bed.
Exercise is the most prominent factor in improving men’s sex lives. In this case, testosterone has a lot to do with it. One study found that exercising at least four to five times a week can help improve sexual function, increase sexual activity and orgasms, and lead to greater satisfaction.
Exercise Improves Sex Life
Modern people tend to adopt a sedentary lifestyle, which can lead to various physical health problems such as obesity. According to sexual medicine expert Lauren Streicher, regardless of gender, the healthier one’s sexual function, the better, as almost all diseases can affect normal sexual function or arousal.
And exercise is a natural Viagra for men, which no one would doubt, but for women, it is less discussed.
In fact, according to sex therapists, any way that contributes to cardiovascular function can help with sexual response and sensation. The healthier the blood flow and blood vessels, the better the response to sexual arousal.
In addition, blood flow is the key to female sexual arousal or orgasm. Adequate blood flow can enhance the congestion, stimulation, and lubrication of the genitals, greatly improving overall sexual life. Therefore, all methods to improve cardiovascular health can effectively add points to sex, and of course, aerobic exercise is one of the best ways.
If you feel that the excitement in the bedroom has stabilized, then exercising to improve male sexual performance is a good idea.
At this point, you must be wondering what is the most beneficial physical activity. Fortunately, the answers are diverse. In fact, the exercises listed below can change your sexual desire.
1. Squats
Squats are considered one of the best exercises for strengthening the leg and buttocks muscles. Likewise, its practice can also play a role during sex by toning the body and enabling it to last longer when taking similar positions during sex.
2. Swimming
The contribution of swimming to exercising different muscle groups and recovering from injuries is no secret, but not everyone believes that this sport is a promoter of good sexual life.
In fact, swimming three times a week for 30 minutes each time can enhance male sexual endurance, which is more beneficial for people over 60 years old.
3. Push-Up
Push ups can exercise the biceps and triceps muscles, which not only make the muscles in the arms look very muscular, but also lay a good foundation for adopting a male up and female down position.
For women, exercising arm muscles can help them try various sexual positions, and if push ups are difficult, using dumbbells is also a good choice.
It is recommended that men do push ups at least three times a week, gradually and with standardized movements.
4. Gymnastics
Gymnastics helps improve the male sex life from the perspective of positive feelings. That is, by performing specific exercises, the body is strengthened and self-esteem is enhanced, which in turn increases confidence and, therefore, performance.
5. Plank
If you prefer the man-on-top sex position, then you must practice plank. This exercise can strengthen your arms and abdominal muscles, and it is a simulation of the man-on-top position.
Plank can strengthen your core muscles and keep your body from shaking during sex. When exercising, you should proceed step by step to avoid injuries.
6. Stretching Ligaments
A flexible and supple body can help both parties try more sexual positions. You can practice yoga and stretch your ligaments while squatting, alternating between pressing your legs on both sides for 30 seconds each time.
7. Abdominal Exercise
Almost any exercise requires the use of core muscles, including bed exercises, and abdominal and core muscles are the most commonly used muscles during sex. Plank, sit-ups, and crunch are all great exercises.
8. Yoga
Practicing yoga together as a couple can strengthen connection, increase relaxation, and ensure another level of pleasure is replicated in intimacy. This set of techniques achieves the function of connecting body, mind, and breath, ultimately improving men’s sex life.
Practicing yoga as a couple can strengthen the connection between couples and create another space for encounters on a physical and emotional level.
9. Weightlifting
Weightlifting (resistance training) can increase testosterone levels, improve upper and lower limb strength, and enhance physical strength.
In a study conducted on elderly men, resistance training can increase testosterone levels in active muscles. The most effective are the large muscle groups such as the leg and quadriceps.
10. Kegel Exercise
This exercise can exercise the pelvic floor muscles. In addition to improving urinary incontinence, it can also help women tighten their vaginas, prevent vaginal relaxation, and achieve more satisfying orgasms. Men can avoid premature ejaculation by doing Kegel exercises.
The exercise method is very simple. Imagine actively pausing urination, tighten the pelvic floor muscles (pause urination), hold for 3 seconds, and then relax for 3 seconds. This counts as 1 time, and 10 times counts as 1 set. It is recommended to do at least 3 sets of training a day.
As muscle strength increases, the time for each muscle tightening can be increased to achieve better training results.
11. Aerobic Exercise
Aerobic exercise (brisk walking, jogging, running) has been shown to significantly improve male sexual function.
A recent study of white and black men found that men who exercised had better erections and sexual function than their peers, regardless of race.
Other studies have reported that men who engage in 30 minutes of moderate to vigorous exercise per day have a 43% lower risk of erectile dysfunction.
Worth Noting
Excessive exercise can have the opposite effect. Excessive intensity of exercise not only leads to excessive depletion of body tissue function and muscles, which cannot be restored, but also causes various bodily functions to decline, including gonadal function.
You should know that sex is also an individual activity, and continuing sex after exercise fatigue will definitely affect the quality of sexual life.
In addition, excessive exercise can lower women’s metabolism and reduce their body fat content, which has a “storage” effect on estrogen.
Estrogen, which is important for both men and women, is regularly released by accumulating in fat. Fat reduction leads to a significant decrease in estrogen secretion, directly affecting women’s sexual desire.
For example, menopausal women may experience senile vaginitis, vaginal atrophy, and reduced libido due to excessive loss of estrogen.