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Updated: Nov 20, 2021


The Sexual Benefits Of Exercising

Defined by Wikipedia, “Sexercise is physical exercise performed in preparation for sexual activity and designed to tone, build, and strengthen muscles. Sexercises are often performed as part of a sex diet lifestyle, which seeks to maximize the health benefits of regular sexual activity.” According to exercising can be beneficial to your sex life by reducing the risk of erectile dysfunction, arousal issue as well as chronic illnesses that can cause sexual issues.

Exercising is known to counteract side effects of some anti-depressants on the libido which a study was found in women that exercises before sex. It also increase endurance and strength, improves sexual function, improve symptoms of benign prostatic hyperplasia (BPH) defined on as “Benign prostatic hyperplasia is an enlarged prostate gland. Symptoms can include trouble with urination, a weak urine stream, and not feeling empty after urination. Also men with more severe BPH symptoms may also have a low libido, trouble keeping an erection, and enjoy sex less.

There goes that word libido again what is it and why is your libido so important to your sex life? Define by “the psychic energy derived from instinctive biological drives; in early Freudian theory it was restricted to the sexual drive, then expanded to include all expressions of love and pleasure, but the concept has evolved to include also the death instinct. Freud postulated that libido development occurs in distinct stages: the oral stage, anal stage, and genital stage. Mental illnesses are therefore considered disturbances of libido development, such as regression to an earlier phase. Jung proposed that although libido can be viewed according to the Freudian pattern, it can also be desexualized and viewed as an undifferentiated energy that is at the basis of such mental processes as thinking, feeling, sensation, and intuition.” In other words your libido is your sexual desire and sex drive. Several things can negatively impact your libido such as but not limited to your diet, stress level, depression, anxiety, fatigue, medication, alcohol, drugs, contraception, hormonal issues, relationship issues and aging.

So what are some of the exercises that are beneficial to your sex life? First thing you would need to know running alone will not get the job done. When it comes to sex some study shows only running can case fatigue when it’s time to perform. According to, a study in in Medicine & Science in Sports & Exercise showed runners such as runners who train for marathon significantly correlated with lower libido scores in men. When it comes to working out to benefit your sexual performance, some work out you should look forward to according to are but not limited to:


o Walking for those who are just starting and want to take things slow or for those who has issues with more intense workouts. Stated by, “just 30 minutes of walking a day may decrease the risk of erectile dysfunction in men by up to 41%, according to a Harvard study. A separate trial indicated that such moderate exercise may also help to prevent erectile dysfunction in middle-aged, obese men.”

o Swimming “similar to walking, swimming for just 30 minutes three times weekly might boost sex drive, according to another Harvard study. And swimming can result in weight loss, which also improves sexual endurance” stated by,

o Intense aerobic exercises such as running the stairs or stair climbing machine, jump roping, jogging or running has the same effect and swimming.

Strength and flexibility training

o Yoga: According to “practitioners of Ayurvedic yoga have long claimed that the practice helps with a variety of sexual disorders. Researchers who conducted a low-power study published in the Journal of Sexual Medicine found that yoga helped with premature ejaculation, and was recommended as a safe and effective non-pharmacological option. In another low-power study published in the Journal of Sexual Medicine, yoga improved all domains of sexual function in women, including desire, arousal, lubrication, orgasm, satisfaction, and pain. And these improvements were much more pronounced in older women (aged ≥ 45 years) vs younger women.”

o Strength training: According to “Strength training involves the use of resistance, or weights, to make muscles stronger. Some experts believe that strength training boosts libido a bit more than cardio exercises—such as such as working the elliptical trainer or treadmill—do. This phenomenon could be because strength training is better at relieving stress than cardio is.” Some workouts you can try are but not limited to bench pressing, squats, lunges, core/abs workouts push-ups, dips and etc.

Pelvic floor exercises

o Kegels: “Some sources suggest that Kegel exercises, which help strengthen pelvic floor muscles, may help boost libido in both men and women. Typically, these exercises are used help alleviate problems with urine leakage or bowel control. But in women, Kegels might strengthen vaginal muscles for a more powerful orgasm. In men, these exercises could help delay ejaculation” stated by

o Squats: According to Squats help strengthen the body, and in high repetitions, they can provide an intense cardio workout. They also help strengthen the abs and pelvic floor. Not everyone can do a squat at first. Try squatting down as much as possible without bending the back or taking the heels off the floor, then build up to deeper squats.”

In conclusion as we all know exercising is beneficial towards our overall health including our sex health. As the article states above, exercising comes with many benefits especially when it comes to sex whether it’s from erectile dysfunction in men to aiding with low sex drive in women or improving libido blood flow and or stamina. I myself can attest to this, there were times I took a break from working out and I see a major decrease in my sex time. The times I do keep a workout regimen I would last anywhere from 30 min or more, the longest was over 3 hours back to back. I myself have seen how both eating right and exercising has great benefits when it comes to my sex life. Remember some of the things exercising helps with stress, stamina, breathing, blood flow and more which are some of the things that plays a role in our overall sex health. Hopefully this was able to assist you with seeing how exercising is beneficial to our sex health. Below are some exercises that I found beneficial to me. Enjoy!!!

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