Whether you’re a man or woman, exercising regularly can boost your libido and put your sex drive in high gear. It only takes about 30 minutes of cardio or weight training three times a week to feel the effects.
The key is to find exercises that work for you and your partner. The right exercise routine can also help you avoid pain during sex, which can have an impact on your sex drive and your relationship.
1. It Increases Blood Flow to the Genitals
Exercise improves blood flow in the genital area, which is essential for arousal and erectile function. It also increases endurance, which can make it easier to achieve erections while in the bedroom.
In addition to regular exercise, dietary choices and stress management are important for improving genital blood flow. Eating foods rich in arginine, a precursor to natural nitric oxide, can help improve circulation, which increases sexual desire. Fildena 100 and Fildena 150 are best medicines to erectile dysfunction in men.
Similarly, Kegel exercises can increase blood flow to the genitals and help maintain erections in men. They also strengthen the bulbocavernosus muscle and the pubococcygeus muscles, which are critical for a smooth flow of blood through the genitals.
2. It Improves Mood
Exercising improves your mood, which can increase your desire for sex. It also reduces stress and symptoms of depression.
Exercise releases a mix of feel-good hormones, including endorphins and serotonin. These hormones reduce feelings of anxiety and tension, and increase arousal.
Your body’s natural energy levels also increase with exercise, as do your blood flow. This helps to boost arousal and lubrication during sex, according to Dr. Cindy Meston, a professor of clinical psychology at the University of Texas.
Increasing your energy level also improves your stamina, which is another factor that can make you feel more sexually arousable.
Research has shown that exercise can increase a variety of hormones, including testosterone and oxytocin. These hormones are important for arousal, and both are released during orgasms.
3. It Reduces Stress
Stress is a real challenge for most people, and exercise is one of the best stress-relieving activities you can do. It also reduces the risk of a number of health issues, including heart disease, diabetes, and certain cancers.
As a result, it’s a great way to combat chronic stress and maintain healthy libido. Studies have shown that even short bouts of exercise can significantly boost arousal, particularly for women.
This is because the intensity of a workout increases blood flow to your genitals and raises and sustains a particular enzyme that produces hormones, neurotransmitters, and autonomic nervous system activity, explains Dr. Jannini.
It also helps reduce levels of cortisol, a hormone that can negatively impact testosterone levels, so keeping it low is key for boosting sex desire.
While you can’t eliminate all stress, it’s important to learn how to manage it, says Dr. Meston. That can include talking to friends or family, sleeping, or doing other coping techniques.
4. It Improves Flexibility
There are a number of exercises that can help you improve flexibility.
Flexibility is the ability to move your joints and muscles through a range of motion that is unrestricted and pain free. This can reduce risks of injuries, increase blood flow to the muscles and joints, decrease muscular tension and more.
Practicing some simple exercises is a great way to increase your range of motion, says NYC-based exercise physiologist Liz Neporent. For example, she suggests doing a hip opener that stretches your inner thighs and groins.
Another simple exercise is to practice tightening your pubococcygeus muscles, which is the muscle you use to stop urine flow mid-pee. For men, this is usually the muscle at the base of their penis; for women, it’s the vaginal muscles.
These simple exercises are sure to improve your overall flexibility, says Monal, and they can be performed at home as part of an effective workout routine. The key is to do them regularly and consistently, she adds.