Top 4 Exercises that can Improve your Sexual Function

2022-02-12

Exercise is essential to maintaining good sexual health as research has established a strong link between illnesses linked to lack of exercise such as obesity, diabetes, and sexual dysfunction in both men and women. The risk of developing illnesses such as these can be reduced by regular exercise.

Regular exercise improves sexual functioning through:

  1. Reduced stress levels: Stress has been shown to increase the risk of erectile dysfunction1 in men and vaginismus in women, a condition whereby the vagina tightens before intercourse, preventing penetration. Routine exercise helps prevent these conditions.
  2. Increased self-esteem and confidence: Exercise leads to a better physique, health, and mental positivity which help with confidence and sexual stamina.
  3. Improved blood flow: This is a crucial benefit of exercise for both men and women as it decreases the likelihood of developing sexual health issues such as erectile dysfunction and reduced vaginal sensitivity in women.

What Exercise is recommended for Sexual Function?

  1. Cardiovascular exercise: Cardio-based exercises such as running, cycling and circuit exercises help to improve blood flow, increasing penile function in men and sexual arousal and pleasure in women2.

  2. Weight Training: For men, weightlifting has been shown to increase levels of testosterone, which is the primary hormone behind men’s sex drive. Weights aren’t always required and exercises such as crunches, sit-ups, and press-ups are all beneficial in producing testosterone and increasing muscle size which also aids sexual stamina.

  3. Yoga: Research shows that yoga helps with sexual health as it increases flexibility to aid with more creative intercourse positions as well as increasing sexual satisfaction and synchronization with your partner.

  4. Kegel Exercises: These exercises involve contracting and relaxing the pelvic floor in order to tone and strengthen muscles around the bladder, anus, and vagina or penis. This can help reduce pain during sex, reduce erectile dysfunction and increase the incidence and intensity of orgasms. One of the easiest and most effective ways of doing this is by stopping and starting your urinary stream when urinating. Try to hold it for 2-3 seconds, 10-15 times, but don’t do this too regularly as it can cause damage to the bladder.

In conclusion, the exercise required to keep good sexual health does not have to be particularly rigorous or difficult. Thirty minutes every day not only helps with sexual health but also overall fitness and wellbeing, reducing the risk of both physical and mental illness. As can be seen above it is recommended that you incorporate a variety of exercise types into your daily regime to help with sexual functioning, most notably Kegel exercises which have been proven to directly improve sexual function and satisfaction.

Written by: George Hatton