Exercise increases your heart rate and improves circulation, pumping oxygen-rich blood throughout your body. (Representative image: News 18)
Regular exercise and eating well have been scientifically shown to increase sexual desire and satisfaction.
Sex permeates our pop culture, but conversations about it are still associated with stigma and shame in Indian homes. As a result, most individuals trying to deal with sexual health issues or seek information about sex often rely on unverified online sources or follow unscientific advice from friends. To address widespread misinformation about sex, News18.com is publishing a weekly sex column titled 'Let's Talk Sex'. Through this column, we hope to start a conversation about sex and address sexual health issues with scientific insight and nuance.
In this article, I'll explain the connection between a healthy body and a vibrant sex drive.
Many people believe that their sex drive begins to decline as they age or their fitness levels decline. But don't worry. There's a proven way to get your mood back in the bedroom by focusing on your physical health. Regular exercise and eating well have been scientifically proven to increase sexual desire and satisfaction. As your physical and mental health improves, your intimacy will improve and your sex life will become more satisfying. Get ready to feel sexier and more energetic from head to toe!
The Science of the Exercise and Libido Connection
- Increased blood flow: Exercise increases your heart rate and improves circulation, pumping oxygen-rich blood throughout your body. This includes the genitals, which depend on good blood flow for arousal and sexual response. In men, increased blood flow improves erections. In women, it improves arousal, lubrication, and sensitivity.
- Hormonal regulation: When you exercise, your body releases chemicals called endorphins, which act as natural painkillers and mood enhancers. They are responsible for that “runner’s high” feeling. Endorphins can also increase libido and sexual pleasure. Exercise also helps regulate hormones such as testosterone, which are important for sex drive and performance in both men and women.
- Improved stamina: Being in good shape improves your stamina and flexibility, which directly affects your sex life. You'll have the energy to try new positions and be more creative in the bedroom for longer without feeling exhausted. The exercise also strengthens your core muscles, which are essential for pushing and grinding. Strong core muscles lead to more powerful orgasms for both partners.
- Relieve stress: Exercise is a natural stress reliever. Exercising relieves tension and anxiety built up in your body. You will feel more relaxed and less distracted, allowing you to fully concentrate during sex. Exercise also leads to better sleep, which is essential for libido and sexual health. Lack of sleep can have a huge impact on your sex drive, so making exercise a priority can have huge benefits for your sex life.
Create an Exercise Routine to Improve Your Sex Drive
Exercise is one of the most effective strategies for increasing your sex drive. The key is to develop a sustainable routine that incorporates both cardiovascular and strength training. If you want to focus on exercise, choose three to four days a week and choose 30 to 60 minutes to exercise. An hour of intense exercise is great, but even walking for 30 minutes a few times a week can help stimulate blood flow and increase alertness.
For some cardiovascular exercise, try these:
- I go jogging or running. Running releases endorphins, which improve your mood and act as natural painkillers.
- Do high-intensity interval training such as walking or jogging. HIIT workouts increase testosterone and growth hormone levels, which promote sex drive.
- Cycling is a low-impact exercise that can be done outdoors or on a stationary bike.
For strength training, focus on exercises that increase blood flow to the pelvic area.
- Squat: Squats are one of the best exercises for your sex drive. Strengthens core and leg muscles.
- Lunge: Like squats, lunges target your core and leg muscles. Extend one leg forward and lower your body until both knees are bent about 90 degrees.
- board: Holding a plank position strengthens your core muscles. Start by holding for 30 to 60 seconds and gradually increase.
- Push-ups: Push-ups are great for building upper body strength and endurance. If regular pushups are too difficult, try a modified pushup using your knees.
By following an exercise routine that focuses on aerobic and strength training three to four times a week, you can significantly improve your libido and sexual function within four to six weeks. Increased blood flow will make arousal and orgasms more intense, and the endorphins released will increase your confidence and pleasure in the bedroom.
Exercise Reduces Stress and Anxiety for Better Sex
Exercise is a natural stress reliever. When you exercise, your body releases endorphins, which act as natural painkillers and mood enhancers. They are responsible for that “runner’s high” feeling. Endorphins help reduce stress and anxiety, making you feel good and relaxed.
Less stress leads to better sex: Feeling stressed or anxious can negatively affect your libido and sex life. Exercise helps relieve stress by lowering stress hormones like cortisol and increasing feel-good hormones like endorphins. When your stress is reduced and your mood improves, you'll feel more connected to your partner. This can enhance intimacy and make sex more enjoyable.
Improve your confidence in the bedroom: Exercise also improves body image and confidence. If you feel good about yourself, you'll feel more comfortable being intimate with your partner. You may find that sex becomes more adventurous and passionate. Your partner will surely appreciate your increased enthusiasm and confidence in the bedroom!
Better physical performance: In addition to the mental benefits, exercise improves stamina, flexibility, and strength. This directly leads to improved performance in the bedroom. As your endurance improves, you will have more energy for sex and be able to try new positions. Increased flexibility makes positioning easier. And building strength in your core and hips can help you gain more strength and control.
So, if you want to increase your libido and have a healthier sex life, start exercising! Staying in shape through regular exercise will also help keep your sex life healthy. This study clearly shows the link between physical fitness and sexual health. So going to the gym or going for a jog will not only make you look better, but it will also make you feel better in the bedroom. A stronger, more toned physique improves confidence, energy, and alertness. And the endorphins released during exercise pump out feel-good hormones. Ultimately, making time for fitness makes time for intimacy more satisfying. Your heart, lungs, and sex drive will thank you.