Introduction:
The term “sexual exercise,” or “sexercise,” describes physical activities designed to enhance sexual function and performance. Accordingly, a person and their spouse or partners may find sex more fulfilling if they exercise.
Because it makes sex easier and more pleasant, lowers the likelihood of arousal problems and erectile dysfunction (ED), and increases body confidence, physical fitness can have an impact on sexuality.
The risk of long-term conditions like diabetes that might lead to sexual problems may also be decreased by exercise.
While the term “exercise” can be used to describe a variety of activities, it is especially used to describe any exercise intended to increase sex.
Based on scientific research, we have created a workout that will help you improve your sex by focusing on the important muscles. As you prepare your body for the big performance, welcome to the “better sex” workout that proves that “practice makes perfect.”
Fortunately, there is considerable study on the potential contributions of different muscle groups. Pelvic floor muscles, for instance! An eight-week pelvic muscle workout programme was proven to improve strength and sexual self-efficacy, or a woman’s “belief in her ability to perform sexual acts and sexual emotional reactions successfully,” after childbirth.
What is sex exercise?
It was created by combining the words “sex” with “exercise,” as the name implies. Because it combines exercise and sex, this is a physical activity. The primary goal is to enhance one’s sexual encounter.
Another option is to utilise sex as a form of exercise to stay in shape. This has a favourable effect on one’s sexuality while also making one physically fit. Nevertheless, the phrase simply refers to a group of exercises that enhance sex.
Now, if you’re thinking that “sex exercise” is just another word for “having sex,” you’re not incorrect. It goes beyond that, though. This is all about making the most of your sexy time to tone and become in shape. Consider it an exercise experience that is far more enjoyable than going to the gym.
Exceeding the physical effort required for regular exercise is known as exercise. You can get a far more intense workout than missionary by folding yourself into a pretzel, lowering yourself into a downward-facing dog position, or practicing some standing positions.
You’re burning calories and raising your heart rate when you engage in sex exercise. In addition, you’re using muscles that you might not typically engage in a conventional practice.
This is the term used to describe the movement and physical activity that takes place during sexual intercourse, which has several health advantages. As a type of exercise that works the body’s many muscles and energy systems, it can enhance general health and fitness. The following summarises the benefits of sexual exercise and how it can be integrated into a healthy lifestyle.
Engage in Physical Activity to Improve Sexual Health
- Reduced ED Risk
Your penis will receive more blood if you engage in heart-healthy exercise that opens your arteries.
Males over 50 who were physically active had a lower risk of impotence than those who were not, according to a Harvard study including over 31,000 males. The more active individuals benefited the most, and the exercisers had better erections.
However, the risk of ED was reduced by even modest exercise, such as a vigourous 30-minute walk most days of the week. Getting healthy may even help many men with ED reverse their symptoms.
Regular exercisers are also more likely to maintain a healthy body weight than couch potatoes, which is advantageous because obesity is another risk factor for ED.
- Reduced BPH Symptoms
Additionally, physically active men may experience fewer symptoms of benign prostatic hyperplasia (BPH), a common illness characterised by an enlarged prostate. Men with BPH usually have weak streams or need to urinate frequently. Men who experience more severe symptoms of BPH may also have decreased libido, have difficulty maintaining an erection, and have less enjoyment from sex.
This is not the greatest option for guys with BPH. To see results, it is sufficient to engage in vigourous activity for 30 minutes most days. Additionally, your activity can be divided into 10-minute chunks.
- Higher-Quality Semen
If you choose to have children or believe you may in the future, be aware of: Men who exercised moderately to vigorously for at least 15 hours a week had more sperm than men who did not exercise, according to a new study.
If you lift a remote control more often than a dumbbell, you should be aware that guys who watched over 20 hours of television a week had significantly fewer sperm than those who didn’t.
- Adequate for the Bedroom
Men in good physical shape have an advantage when it comes to the purely muscular part of sex. Men who exercise regularly will find sex easier and less painful than those who don’t. You will have pain in your hip flexors and lower abdominals after sex if you don’t exercise frequently, especially if you’ve never done crunches. He also says that if you like the missionary position, you may have chest muscle stiffness.
This can enhance sex by boosting your energy and confidence both inside and outside the bedroom. Feeling comfortable about your appearance and how your spouse perceives you will make you more at ease and less distracted.
Strength, cardio, and flexibility training combined with a well-rounded exercise program is your greatest option for improved sexual health overall.
Let’s Examine the Relationship between Fitness and Non-Sexual Areas
- For the Men
According to research, middle-aged men’s sex drive and testosterone levels rise when they lose weight. Two and a half hours of exercise each week can reduce hypogonadism by forty-six percent and increase testosterone by fifteen percent. Is hypogonadism a cause for concern? Erectile dysfunction and decreased sex drive might result from this illness because testosterone levels are linked to it.
Regular aerobic exercise can help you become more stamina-efficient, but it’s not enough to rely solely on aerobic exercises. Elevating your testosterone levels and toning your arms, abs, and legs are two benefits of weightlifting. Yoga is also a fantastic kind of exercise since it increases your flexibility and strengthens your cardiovascular system, which can make sex more exciting and enjoyable.
Additionally, reducing belly fat can increase blood flow to the penis, improving erections and increasing both your and your partner’s happiness. You can feel more confident about your sexuality and your appearance with a toned body. To feel fantastic when you’re in the buff, get out there and get buff.
- For the Women
Women get a distinct type of sexual advantage from exercise, according to a study on exercise-induced sexual desire. An intense workout alters the action of the autonomic nervous system, hormones, and neurotransmitters. Additionally, it enhances and maintains an enzyme’s levels in women, which raises arousal and vaginal blood flow. Sexual arousal could be increased by 169% with just 20 minutes of exercise. Since this arousal impact is temporary for women, it’s a good idea to spend some time in bed immediately following your workout.
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- For All
Even though our bodily parts function differently, exercise helps us all stay in shape because:
- Lessens Stress
Both acute and long-term stress can negatively impact your sexual life. Exercise helps fight stress and sadness by naturally raising feel-good hormones, which allows you to unwind and enjoy your private moments more.
- Aids in Regulating Insulin Levels:
The sex hormones cortisol, growth hormone, leptin, and testosterone can all be affected by high insulin levels. Your hormone balance, sex desire, and insulin levels are all maintained by exercise.
- Lowers blood pressure, cholesterol, and heart disease risk:
Women can become aroused more quickly, and men can treat erectile dysfunction with a regular exercise regimen since your sex organs require healthy blood flow to function properly.
- Enhances Mental Performance:
Exercise sharpens your thinking and improves brain function. When having sex, it improves creativity and helps you concentrate better.
- Boost your endurance:
You can enjoy your increased sex desire for longer periods by improving your cardiovascular health and endurance through any kind of activity you love.
Does exercise burn calories?
A typical sexual encounter lasts 24.7 minutes. Women’s average caloric expenditure during exercise accounts for 69 calories during this session.
The energy expenditure of women in the doggy-style sex position is approximately 84.38 calories. Both couples activate their quadriceps and core muscles, which is why it occurs. Additionally, women use their arm and leg muscles.
Thus, certain sex positions or sex exercises burn various numbers of calories. But whether it’s light or moderate, it depends on the kind of exercise.
Important Elements of Sexual Activity
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- Physical Activity
A variety of physical actions, including thrusting, positional shifting, and the use of the arms, legs, and core for support, can be a part of sex. Like all forms of exercise, these movements raise heart rate and burn calories.
- Engaging Muscles
Muscles in the legs, pelvis, buttocks, and core are frequently used during sex. Examples of positions that work different muscle areas include “cowgirl” and “doggie style,” which call for strength, flexibility, and balance.
- Cardiovascular Benefits
Sex can be a mild aerobic activity, depending on how intense and long it lasts. Like light to moderate physical activity, it contributes to heart health by increasing heart rate and circulation.
- Strength and Adaptability
The many positions and motions that come with having sex can assist tone and increase muscle flexibility. Stretching during intercourse can improve flexibility, and maintaining specific postures can help build muscle in the legs, glutes, and abdomen.
The Advantages of Physical Fitness for Sexual Performance
- Lowering ED
Regular exercise, particularly cardiovascular exercise like walking or jogging, can help persons with penises feel less erectile dysfunction. According to a 2017 meta-analysis, the best effects came from moderate-to-intense aerobic exercise.
- Reversing the libido side effects of several antidepressants
Exercise just before sex enhanced arousal and overall sexual performance in a 2013 study of female antidepressant users.
- Exercise may lower the chance of developing long-term health issues:
Sexual performance can be hampered by several situations. For instance, arousal difficulties, ED, and other sexual problems have been linked to diabetes.
- Enhancing sexual function
Strengthening the pelvic floor muscles, which are used during intercourse, can be achieved by specific workouts. In addition to facilitating easier orgasms, Kegel exercises can help with incontinence and urine leaks.
- Developing strength and stamina
Some sex positions and styles may become simpler as a result. A person with greater endurance could feel less exhausted after extended sex.
How Is Sexercising Done?
To learn how to do exercises, let’s use the Kegel example.
- When urinating, find the appropriate muscle to use.
- Pause the flow for a few seconds, then resume the urine flow. Two or three times a day, repeat this.
- To stop urinating, try tensing and relaxing the muscles multiple times a day.
- Try holding the muscle tensed for longer periods, such as five, ten, twenty, thirty, or even more.
Sexual Positions for Couples to Work Out in
You can employ practically any sex position as long as the sexual action is fast enough to raise your heart rate. The following sexual positions can be used as exercises by couples:
- Positions in which lovers partially or completely raise one another.
- Postures requiring mild stretches.
- Positions that increase the level of physical exertion and encourage greater movement between couples.
Exercises to Improve Sexual Performance
- Heart-related
The pleasure you and your spouse experience might be increased by being physical. Any exercise that causes your heart to beat more quickly and you’re breathing to become more labored, such as cycling or brisk walking, will increase blood flow, particularly to your nether regions. Men’s stronger erections and women’s higher arousal are benefits for both sexes.
- Swimming
Male and female swimmers in their 60s had sex lives comparable to those of adults 20 years younger, according to Harvard researchers. Swimming reduces tension, increases blood flow, strengthens and stretches muscles, and increases endurance. It also burns a lot of calories, which is good for overweight people, especially fat men who have erectile dysfunction.
- Hinge
To keep you in a “favorable position” without causing your legs or back to give out. Repeat after a few seconds of leaning back at a 45-degree angle and then standing back up. Despite being minor, the shift adds a lot of staying power.
- Kegel Exercises
Stronger pelvic floor muscles may result in more intense orgasms. These were developed to treat urine incontinence. Although Kegel exercises are more well-known among women, they also assist men in avoiding premature ejaculation. According to surveys, however, 50% of people complete things incorrectly. Ladies, when you pinch your vagina with a finger inserted there, you should feel a tugging up. You will lift your penis, men.
- Cat/Cow Stretch
Consider this yoga stance as an additional way to engage in foreplay. To keep your attention in the present, it helps you focus, limb your spine, and get into a regular breathing pattern. To ensure that every rounding up takes a complete breath and every arching downward exhales, move in a continuous flow.
- Pelvic Thrust
Regardless of whether missionary or cowgirl is your preferred position, this action is essential. But when you’re not in good shape, strong pushes can be draining. Pelvic thrusts help you feel and look fantastic by shaping your booty.
- More Effective Together
Schedule a date to work out with your partner because couples who sweat together remain together. Research indicates that arousal is triggered by physically demanding activities. Following your workout, you’ll also feel more attracted to your partner. To further solidify your emotional bond, plan your activities.
The One Workout That Offers the Most Benefits
Are you convinced that you need to work out more but unsure of where to begin? A simple way to improve your sexual desire is to do Kegel exercises. Both men and women can benefit from Kegel exercises, which help strengthen the pelvic muscles. Both men and women may experience better erections and orgasms as a result of this. Everyone benefits as a result.
Locate the muscle in your pelvis. The muscle that halts urine flow in the middle is this one. You might notice a constriction at the base of the penis in men. The vagina will feel lifted in women. It takes some practice to get the hang of contracting the muscle.
Five seconds should be spent contracting and releasing your pelvic muscle. Ten to fifteen times in a row, perform this contract and release exercise. Try holding your contractions for longer as you get more proficient.
Develop a consistent schedule. At least three times a day is the ideal time to perform one set of 10 to 15 Kegel exercises. Either in your automobile or at your desk, you can perform these tasks. Your sex drive and performance will be greatly enhanced by this short workout.
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Couples’ Sex Positions That Can Be Used For Exercise
Exercise may be possible in any sex position if it satisfies one of two requirements:
- The sexual activity’s speed and intensity are sufficiently high to raise heart rate.
- Physically, the action is demanding. For instance, it entails someone lifting more weight or requiring stretching.
Certain positions that could assist sexual partners work out include the following:
- Jobs That Need One Partner to Lift another Person Completely or Partially
When someone wraps their legs around a partner and the partner supports them upright, for instance, both partners must support additional weight.
- Positions That Push Partners To Move More and Intensify Their Physical Activity
Both partners are sustaining weights, for instance, if one is leaning against the wall with their legs about their partner and the other is holding them. They might also need to shift positions and move more to get additional stimulation.
- Positions That Promote Mild Stretches Include
The body shouldn’t be forced into an uncomfortable position. Sexual activity may become more difficult, though, if one extends one’s legs over one’s partner’s shoulders or assumes yoga-like poses.
How May Getting Regular Exercise Help You Have Better Sex?
Now, consider how much strength and energy you used to perform the deed the last time. Did your pulse rate increase? Have you exerted yourself? And did you end up in a heap? Does that seem a little bit like a workout? One would assume that going to the gym to work out is a good way to get ready for the job in the bedroom.
It seems logical that when it comes to becoming active in the bedroom, having more physical fitness can be advantageous. There can be more advantages than you anticipate, though.
- On The Rise
Greater frequency of sex. The frequency and ease of sexual arousal may be positively impacted by regular exercise, according to a study on the connection between physical activity and sexual performance. Additionally, it may enhance your libido and orgasm-producing abilities!
- Quality Is More Important Than Quantity.
Regular intercourse may be prioritized, but other studies have shown that among healthy adults, exercise is strongly associated with total sexual satisfaction.
- Workout Alternatives.
Researchers claim that the greatest way to achieve those crucial outcomes in the boudoir is to focus on regular cardiovascular exercise and severe strength training if you want to improve your performance. Anything that raises your heart rate is considered aerobic exercise, such as swimming, boxing, running, walking, or even a group cardio class. You want to use resistance to burn calories and gain muscle during a strength training session. Examples include using weight machines at the gym, lifting kettlebells or free weights, or performing workouts like push-ups with your body weight.
- Fundamental Blood Flow.
Establishing a healthy cardiovascular system is greatly aided by regular exercise, particularly aerobic exercises like swimming, cycling, running, and walking. It will assist your heart in pumping blood, directing blood flow south to the appropriate regions in both men and women, preparing you for a healthy orgasm and sexual function.
- It’s All About Confidence.
Frequent exercise leads to improved physical fitness, which can boost your vitality and confidence, improving your overall well-being. You might perform better in the bedroom and feel more sexually desirable if you’re feeling better about yourself.
- Rewind Time.
Researchers note that sexual performance and satisfaction decrease with age, but they also suggest that regular exercise can help turn the scales back in your favor.
What more compelling motivation could there be to start pounding the streets than honing your sexual skills? Whatever your reason, there are advantages to regular exercise that will enhance your life outside of the bedroom as well.
Top Sex Positions for Exercising
Explosive positions are necessary for your sexual workout to burn calories! This means that you should stop thinking about casual spooning or leisurely missionary. No. You should adopt hot postures that make your heart race and your muscles tremble, such as these:
- Lifting positions
Both the penetrating partner standing with the other’s legs wrapped around them are physically taxing positions that call for strength, stamina, and, of course, balance.
- Intense Positions
When you’re working out hard, your heart rate increases due to the exercise’s speed and intensity. Any sexual position can be considered a sex exercise if you set your mind to it, but the wheelbarrow, doggy, cowgirl, and reverse cowgirl are some exceptional ones.
- Flex and Stretch Positions
It’s more difficult when you fold yourself into a pretzel, pop your legs over your partner’s shoulders, or pop into the bridge position while someone rides you! However, keep in mind that it’s not a contest and that nobody wins by giving up!
Ways to Effectively Use Sex Exercise
To activate different muscle groups, try a variety of sexual positions. Positions that require standing or kneeling, for instance, can work the legs and core, while missionary poses can improve flexibility.
Your ability to use muscles and loss weight during intercourse increases with your level of activity. Engage in prolonged foreplay, explore more dynamic positions, and take turns starting a movement.
Kegel exercises, while not specifically related to sex, improve control and sexual performance by strengthening the pelvic floor muscles. For enhanced enjoyment and muscle activation, these exercises can be performed during intercourse.
Reducing the speed during sexual activity and emphasising gradual, controlled motions can improve muscular activation and transform sex into a workout. This facilitates a stronger emotional and physical bond as well.
Do some stretching or aerobics before or after sex to maximize the fitness benefits. By doing this, the benefits of sex on the cardiovascular system and flexibility can be maximized.
Intimacy is not the only benefit of sex; it may also be a natural form of exercise and offer several physical and mental health advantages. Active sexual activity, together with changing positions and movements, can be a fun and efficient approach to enhancing relationships, mood, and general fitness.
If you believe you could benefit from increasing your level of physical activity, Medypharmacy can help you locate free, community-based fitness programs in your area.
