Many people may be surprised to learn that sex is just like any other physical activity – it requires training and exercise to perform at its best. According to experts like Debby Herbenick, director of the Center for Sexual Health Promotion at the Indiana University School of Public Health, incorporating regular exercise into your routine can have a significant impact on your sexual health and satisfaction.
Herbenick emphasizes that sex is movement and exercise, so it’s crucial to move your body outside of the bedroom if you want to have satisfying experiences. Regular physical activity not only helps maintain overall bodily function but can also address issues such as erectile dysfunction, pain during intercourse, and low sexual desire.
To enhance your sexual function and enjoyment, experts recommend specific exercises tailored to your needs and physical capacity. Here are five exercises that sexual health and fitness experts suggest incorporating into your routine:
1. High intensity cardiovascular exercises: Cardiovascular health directly influences sexual health by powering the systems responsible for erections and vaginal lubrication. Activities like running, cycling, and interval training can improve blood flow and arousal, preparing your body for the physical demands of sex.
2. Kegel exercises: Strengthening the pelvic floor muscles can enhance sexual experiences for both men and women. Properly performing Kegel exercises, which mimic the action of holding in urine or gas, can help improve orgasm intensity and reduce pain during intercourse.
3. Hip mobility exercises: Improving hip flexibility can alleviate back and pelvic pain during sex, allowing for more comfortable movement and positioning. Dynamic exercises like squats and glute bridges can strengthen the hips and lower body for better performance.
4. Core strengthening exercises: A strong core can enhance stamina and stability during sex, as well as reduce back and hip pain. Planks are a recommended exercise to engage all trunk muscles simultaneously and improve overall core strength.
5. Yoga: Incorporating five minutes of yoga daily can improve hip mobility, strengthen the core, and promote relaxation through deep breathing. Yoga can help calm the nervous system and pelvic floor, making sexual activities more comfortable and enjoyable.
By incorporating these exercises into your routine, you can improve your sexual health and experience more satisfying and pleasurable encounters. Remember, a well-trained body can lead to better sex.