Exercise is essential for overall health, including sexual health, according to a new study. The study found that men with higher waist circumference or a higher BMI are 50% more likely to experience erectile dysfunction.
Another study found that women who exercised for six hours per week had lower sexual distress and better blood flow in their clitoral arteries in comparison to those who did not exercise.
The study also showed that women who exercised had higher levels of desire, arousal, lubrication, and orgasm.
According to the National Institutes of Health, 43% of women and 31% of men experience some form of sexual dysfunction, which is often linked to obesity and lack of exercise.
A review by the National Center for Biotechnology Information highlights the positive effects of physical exercise on hormones like oxytocin, cortisol, and estrogen, which play a significant role in sexual function and arousal.
Exercise also activates the sympathetic nervous system, crucial for sexual arousal and orgasm.
Additionally, traditional forms of exercise, such as resistance training and aerobic exercise, have been shown to improve sexual function in women with polycystic ovary syndrome.
Kegel exercises to try
Kegel Exercises for ED
These are very helpful for erectile dysfunction (ED). Kegel exercises strengthen the muscles at the bottom of the pelvis, especially the pubococcygeus muscle.Â
The muscles run from the pubic bone to the tailbone to support the pelvic organs. When it’s weak, it can’t keep blood from flowing out of the erect penis.Â
Strengthening this muscle through Kegels can improve erections, usually within 4–6 weeks.
Standing Pelvic Floor Activation
Stand straight, put your arms on your side, and feet hip-width apart. Squeeze the pelvic floor muscles for three seconds. After that, release it after three seconds. Keep your buttocks, stomach, and leg muscles relaxed.
Activating Pelvic Floor Muscles
Lie down on the ground with knees bent, feet flat on the floor, and arms by your sides. Exhale and then press the pelvic muscles for three seconds.
Inhale and release for three seconds. Then, focus on the muscles at the bottom of your pelvis, avoiding contracting your stomach, buttocks, or legs.
Sitting Pelvic Floor Activation
Sit with arms at your sides and feet flat on the floor, hip-width apart. Do the same thing – squeeze the pelvic floor muscles for three seconds, then release for three seconds. Ensure your stomach, butt, and leg muscles are relaxed.
Once comfortable doing Kegels three times in a day, you can add exercises that involve more movement to further strengthen the muscles.
Pilates Exercises to Try
These Pilates exercises help strengthen the pelvic floor muscles while moving.
Knee Fallouts
It is a beginner exercise involving small movements. Lie down with knees bent, feet flat on the floor, and arms by your sides. Keep your spine neutral with a minor space between your mid-back and the floor.
Exhale, press the pelvic floor muscles, and then slowly lower one knee to the side. Only lower it as far as you can while keeping the pelvic muscles engaged and the pelvis stable.
Inhale, relax the muscles, and bring the knee back to the starting position. Repeat on the other side, and then start with 4-5 repetitions on each side, working up to 10.
Pelvic Curl
Lie down with knees bent, feet straight on the floor, and arms by your sides. Keep your spine neutral with a minor space between your mid-back and the floor.
Exhale, engage the pelvic muscles. Tilt your pelvis upward towards your belly button, pressing your back flat against the floor. Slowly lift your buttocks, pushing your heels into the floor.
Squeeze your buttocks while lifting your lower and middle back. Rest your weight on your shoulders. Take three breaths, squeezing your buttocks and pelvic floor muscles.
Slowly lower your back and buttocks, one vertebra at a time, to the floor. Then start with 3-4 repetitions, working up to 10.
These exercises help activate the right muscles and maintain pelvic floor strength during movement.
Supine Foot Raises
Lie down with knees bent, feet straight on the floor, and arms by your sides. Exhale, engage the pelvic floor muscles, and slowly lift one foot off the floor. Keep your pelvis and spine still.
Inhale, lower the foot back to the ground, and do the same in the alternate sides.Â
Finally
Aerobic exercises help improve blood circulation and keep blood vessels clear. This is important for maintaining good blood flow to sexual organs, which can help prevent erectile dysfunction in men, a common issue as they get older.
