Men who get the most physical activity report more erections, orgasms, study says
Up and at ’em, guys. Exercise might boost your sex life, a new study suggests.
Nearly 300 men provided information about their physical activity levels and their ability to have erections and orgasms, the quality and frequency of erections, and their overall sexual function.
Men who exercised the most — as measured by what’s known as metabolic equivalents (METS) — had higher sexual function scores, regardless of race, according to the findings published in the March issue of the Journal of Sexual Medicine.
Specifically, better sex was reported by those who engaged in the equivalent of two hours of strenuous exercise, 3.5 hours of moderate exercise, or six hours of light exercise a week, the researchers said.
Men who exercised less had lower sexual function scores. Other factors associated with lower sexual function included diabetes, older age, past or current smoking, and heart disease, the investigators found.
“When it comes to exercise, there is no one-size-fits-all approach,” said study co-author Dr. Stephen Freedland, director of the Cedars-Sinai Center for Integrated Research in Cancer and Lifestyle in Los Angeles.
“However, we are confident that even some degree of exercise, even if less intense, is better than no exercise at all,” Freedland said in a journal news release.
While previous studies have identified a link between exercise and erectile function, that research tended to focus on white men, the study authors said.
“This study is the first to link the benefits of exercise in relation to improved erectile and sexual function in a racially diverse group of patients,” said study senior author Adriana Vidal, an investigator in the Cedars-Sinai Samuel Oschin Comprehensive Cancer Institute.
Better Sex Exercise No. 1: Weight Lifting
Strength training could be just what the doctor ordered for your sex life. The reason: “Weight lifting causes the body to produce testosterone, which is the primary precursor for the male sex drive,” says McCall, who recommends lifting enough to feel fatigue by the 10th repetition. In fact, some studies have linked short intense exercise, such as weight lifting, with increased testosterone levels. To improve your sex life, do some push-ups, sit-ups, and crunches. These muscle-building exercises can help lead to better sex by strengthening the shoulders, chest, and abs. Strong upper body strength can increase stamina since these muscles are used during intercourse.
Better Sex Exercise No. 2: Kegels
Doing Kegels is considered a good sex exercise for men because these exercises can help endurance and control by toning the pubococcygeus (PC) muscles — the ones that let you stop the flow of urine mid-stream. Named after Los Angeles physician Arnold Kegel, they strengthen the muscles in your body’s pelvic floor, which can lead to better sex. “Men can use Kegels to delay ejaculation by contracting these muscles just before orgasm,” says McCall. To do Kegels, start by interrupting the flow of urine when going to the bathroom to get familiar with your PC muscles. After that, you can do Kegels anytime and any place by squeezing the PC muscles. Hold for 10 seconds, relax, and do as many reps as you can before tiring.
Better Sex Exercise No. 3: Yoga
Want to shake up your sex life with some new positions? Practicing yoga will give you better sex by allowing your body to get into creative positions for maximum pleasure during intercourse. “Yoga will help your flexibility,” which can result in better sex, McCall says. Some experts say it can also improve your stamina in the sack by drawing your energy in and up. McCall recommends yoga poses that improve pelvic muscles, such as the Bow Pose, Peacock Pose (also called the Forearm or Elbow Balance), and Shoulder Stand.
Better Sex Exercise No. 4: Fast Walking
In a study of 31,000 men over age 50, Harvard researchers found that aerobic exercise resulted in a 30-percent lower risk of erectile dysfunction (ED). More specifically, according to another study, aerobic activity that burns at least 200 calories per day (equal to fast walking for two miles) can significantly lower the risk of ED. Brisk walking is thought to help ED by improving circulation and blood flow. “Fast walking, running, and other aerobic activities help your sex life for the same reason that they prevent heart attacks,” says McCall. “They keep your blood vessels clear.” The result can be stronger and longer erections. Vigorous activities, such as running and brisk walking, also release endorphins and relax you, which can boost sexual performance.
Better Sex Exercise No. 5: Swimming
In another Harvard study of 160 male and female swimmers, swimmers in their 60s reported sex lives comparable to those in their 40s. Since sexual activity can be an act of endurance, long-distance swimming can keep you going and going like the Energizer bunny. “Swimming for at least 30 minutes three times a week will increase sexual endurance,” says McCall. Swimming is also a great activity for weight loss, which can also lead to better sex. A randomized, single-blind study of 110 obese men with ED found that losing just 10 percent of their body weight improved sexual function in one third of the men. And it’s no secret that losing excess body fat will help attain those six-pack abs and make you more attractive to potential partners. The result: better sex!
Try doing some (or all) of the above workouts to improve your sexual technique, endurance, and flexibility. Your mate will be impressed with your sexual powers and, as a side benefit, you’ll get healthier and fitter along the way.