Sexual health is a cornerstone of overall well-being, influencing not just our bodies but also our emotional and psychological lives. A fulfilling sex life can deepen intimacy, boost relationship satisfaction, and enhance your overall quality of life. As we move through different stages of life, our sex lives may change, sometimes due to age, physical health, or emotional factors. For both men and women, while ageing can bring physical changes that affect sexual function, it often comes with greater confidence and improved communication, which can lead to a more satisfying and nuanced sex life.
However, sexual problems such as erectile dysfunction, low libido, or even low desire or painful sex can impact both men and women, sometimes leading to frustration or decreased intimacy. Addressing these issues is essential for maintaining a better sex life and overall sexual wellness. Whether you’re dealing with a specific sexual problem or simply want to improve your sexual health or enhance your sexual performance, talking openly with your partner and seeking guidance from a sex therapist or a doctor can make a significant difference. By understanding and addressing the factors that influence sexual function, you can create a healthier, more enjoyable sex life and strengthen your relationship.
A healthy workout routine can improve your sexual function.
Sexual intercourse will be a failure if both partners are not satisfied. Satisfaction is, however, a fluid term without any fixed definition. Healthy sex is compromised by various issues, e.g., erectile dysfunction, premature ejaculation, performance anxiety, body image anxiety, etc. Sex is not only important for health but is also fun, making it an enjoyable and beneficial part of life.
If you are a male and have sexual issues, the first things that may come to your mind are psychological therapy and sexual dysfunction medications, e.g., Viagra, Cialis, etc. However, there are some other options on the table. Various types of exercises can help with sexual issues. Let me introduce some of these exercises to you.
Regular exercise creates a more energised and confident body, which can enhance self-esteem and improve sexual performance.
Studies have shown that regular workout improves your endurance and flexibility in sex. Although all practices benefit your overall health, some exercises prepare you for bed. Besides improving stamina, these exercises train you for certain positions that require strength and agility, making them easier and safer. Let me introduce you to some of these activities.
When it comes to sex exercises, Kegel exercises consistently rank at the top. This exercise strengthens the pubococcygeus muscle (pc muscle), one of the pelvic floor core muscles that enable you to stop urination in the middle. It is named after Arnold Kegel, an American physician, who was the first person to describe pelvic exercises. Just like urination, a strong pc muscle and balanced hips allow you to delay ejaculation well before orgasm and enjoy sex for extended periods. For many, strengthening these muscles also makes it easier to reach orgasm. Various variants of kegel exercises thus make you a better sex master.
The procedure is simple.
Stop urination in the middle to locate the pc muscle. This muscle will become prominent.
Try to practice a squeeze for 5 seconds, followed by the same period of relaxation and strengthen your power enough to produce ten consecutive stunts.
Weight lifting is known to increase the production of testosterone, a key hormone that contributes to overall hormonal balance and drives sexual activity in men. Crunches, push-ups and sit-ups are perfect for your sexual performance. It is important to maintain proper form during these exercises to maximise effectiveness and prevent injury. Some studies have found that short stents of intense exercise are more beneficial to improve testosterone levels than long periods of less intense activity.
Moreover, these exercises will strengthen your abs and other muscles of the upper body, i.e., the muscles of the shoulder, neck and chest. It may not only make you more attractive to your partner, but it may also help in intercourse, as intercourse requires a lot of muscular thrusting using these muscles. Some people may find that they have to quit in the middle of intercourse because the muscles in their legs and arms have tired out. This is where weight lifting comes in handy. Performing lifts, such as deadlifts or leg lifts, can build strength in your core, hips, and entire body, improving endurance for sexual activity.
It is one of the best exercises that improve your stamina and endurance, the basic requirements of better sex. It will also help you lose excess weight. At least a 30-minute sprint three times a week is required for better sex.
An animal model study in 2015 found that swimming stimulated copulatory behaviour in males. It increased the intromission ratio while lowering the mounting issues. Another way swimming can help improve sex is by building solid abs and leg muscles, which may also increase the sexual attraction between you and your partner.
One of the causes of a failed sex could be boredom from the repetition of the same positions over and over again. Yoga can enrich your experience with new positions. The creative classes practised in yoga will also improve your stamina and flexibility.
Yoga may help you keep things interesting in the bedroom as it strengthens core muscle groups and allows for better flexibility. This may be useful when trying new positions and helping you to feel comfortable in your body.
A study published in the International Journal of Yoga in 2013 found that yoga reduces stress, improves immunity and suppresses sympathetic activity (that prepares the body for fight or flight and stops the blood flow towards the sexual organs). The researchers recommended that yoga be practised from a young age to get reproductive benefits in adulthood.
Some poses, particularly important for sex, are the peacock position, shoulder stand and bow position because these poses strengthen the pelvic muscles. Various other yoga poses are also available for you, e.g., mountain pose, chair pose, down dog, upward facing dog, downward facing dog, triangle pose, bridge pose, etc. These poses improve the core strength of the entire body. The high plank position is another foundational yoga pose that strengthens the core and prepares the body for more advanced movements. Certain yoga poses, such as lunges and hip stretches, specifically target the hips to improve mobility and flexibility, which can enhance sexual performance.
Your trainer will tell you what pose you need to strengthen your inner thighs, leg muscles, and lower body.
Various aerobic exercises, e.g., fast walking, running, etc., improve your fitness and stamina. These exercises reduce excess fat and cholesterol, support your knees, and help to keep the blood vessels clear, contributing to robust cardiovascular health and ensuring better blood flow and stronger erections. The vigorous running also causes the release of endorphins that improve sexual performance by relaxing you. Brisk walking can help you in ED by improving blood flow and circulation.
Squats are well known to cause an increase in testosterone levels (more libido) and improved circulation in the pelvic region (more intense and stronger orgasms). They also make your pelvis strong, which helps you to thrust in any position, whether you or your partner is on top. Regularly practising squats can lead to a better sexual experience.
When performing squats, it is important to keep your feet flat on the floor to ensure proper alignment and maximise the benefits of the exercise. Standing squats are particularly effective for building lower-body strength and stability, engaging your hips and glutes, which can enhance sexual performance. Various squat poses involving the left or right knee, left foot, right or left leg, and knees bent are known. Your instructor can guide you in choosing the best pose for you. A famous squat position involving both knees slightly bent and shoulder width apart is well known to strengthen the pelvic floor muscles.
This exercise involves extensive use of the pelvic muscles, thus strengthening them. The stronger pelvic muscles will, in turn, improve your thrust. Swinging for 20 seconds, followed by a few seconds of rest, is sufficient. Always consult your doctor before starting any new intense exercise regimen, especially if you have underlying health conditions.
The connection between mind and body is a powerful force in sexual health, and regular exercise is one of the best ways to enhance intimacy and sexual function. Physical activity, from strength training to cardio, plays a crucial role in improving blood flow throughout the body—including to the pelvic region—which is essential for arousal and better sex. Exercises like mountain climbers, hip thrusts, and Kegel exercises help strengthen the core musculature, pelvic floor muscles, and hip flexors, making it easier and more comfortable to enjoy a variety of sex positions.
Beyond the physical benefits, exercise is a proven mood booster that significantly enhances your overall mood. It releases endorphins that help reduce stress and anxiety, both of which can interfere with sexual desire, low desire, and performance. Activities that promote flexibility, such as yoga, can make it easier to try new sexual positions and feel more comfortable in your body, enhancing both sexual wellness and relationship satisfaction. For women, strengthening the pelvic floor muscles can help with issues like vaginal dryness and make it easier to reach orgasm, while for men, improved circulation can lead to stronger erections and greater staying power.
Experts, including those from Harvard Medical School, agree that regular exercise is a key component of sexual health. It can help prevent or reduce sexual dysfunction, support better sex, and foster a more fulfilling sex life. By making exercise a regular part of your routine, you’re not just investing in your physical health—you’re also creating the foundation for a more intimate, satisfying relationship.
Sex and other intimate activities are often a vital part of romantic relationships, so oftentimes people look for ways they can improve or alter their sexual behaviours. Before going for medications with potentially dangerous side effects, try including one or more of these exercises in your daily routine. Exploring different sources of pleasure, including non-penetrative activities, can enhance intimacy and strengthen your connection. These exercises can also make it easier for individuals to reach orgasm, enriching their sexual experience. If exercise doesn't yield the desired results, discussing your concerns with a doctor is always a recommended next step.
Trying these exercises might allow you to achieve different sexual positions with your partner and could improve your relationship in the bedroom. These benefits extend to both men and women, helping improve overall sexual satisfaction. Experimenting with sex toys, such as vibrators or anal beads, can also add variety and excitement to your sex life. It's important to talk openly with your partner about your desires and boundaries, as open communication can deepen your sense of intimacy. These activities can improve your sense of intimacy and overall well-being, and engaging in shared workouts or new experiences together can lead to feeling closer to your partner.
If you have erectile dysfunction, we at Welzo have many services available. Click here to explore our world of information and services.
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