Sex and exercise have a lot in common – they both make us sweat (the more, the better!) and they can both lead to better health, increased energy, improved mood and so on.
Apart from their similarities though, exercise can also directly influence sex. In fact, there are types of exercise you can do to give a boost to your sex life with your partner(s). That’s what we call “sexercise.”
In this article: 📝
- What is sexercise?
- The benefits of sexercise
- Best exercises for sex
- So, how do I start?
What is sexercise?
Simply put, sexercise is physical activities that can result in more satisfying sex.
If you’re thinking of kegels…you’re half right. They’re definitely part of it, but sexercise can also include other physical activities you’d typically do at the gym or outdoors.
There’s also another possible meaning of the word “sexercise”: that a person can use sex as a way to exercise and stay fit. But, although having sex is definitely better than slacking off, studies doubt that sex counts as exercise in itself (yes, we found that disappointing, too…).
The benefits of sexercise
Sexercise can do wonders for your sex performance. Because it helps you have better sex, all the benefits you get out of positive sexual experiences can be exemplified.
For example, pleasurable sex is related with higher-quality sleep because of the release of the hormone oxytocin. Sex can also build self-esteem (if it’s consensual and satisfying), and alleviate feelings of stress and anxiety. And let’s not forget that a great sex life can often improve relationships.
So, using sexercise as a means to have better sex can in turn lead to all these benefits and more.
More specifically, there are seven benefits associated with exercise to improve sex:
- Having better overall health. Both sex and exercise are touted for their positive effects on the body. Combined, they’re a power duo. Reduced blood pressure, for instance, is a common benefit of physical activity. Sexercise also helps decrease risk for health issues (e.g. stroke, heart disease, cancer).
- Building strength and stamina. Apart from health, sexercise makes you fit, too. That makes sense – the stronger your muscles are (be it limbs, abs or heart), the higher your sexual performance.
- Having easier sex. Sex is exhausting, but it shouldn’t be hard. If you want to try out that new position with your partner, and you don’t feel like your body will cooperate, sexercise is the way to go to prepare.
- Reduced symptoms of diseases. Many medical conditions can negatively affect sexual function (desire, arousal, orgasm) for both men and women. These include diabetes, heart disease, depression, anxiety, hormonal imbalances, and so on. While sexercise isn’t a cure, it can still be valuable to counteract symptoms.
- Lifting spirits. Exercise brings more energy and better mood, and that’s not only because of the hormones released in our brain. It’s also because of the conscious choice of self-care that makes us like ourselves more – a great boost for libido.
- Facilitating conception. If you’re trying to conceive, sex can sometimes feel like a chore. That’s where sexercise can help. For example, sexercise workouts can make it possible for you to try new positions or last longer, and it also provides a good boost to overall health that may have a positive effect on fertility (although, interestingly enough, too much exercise can have the opposite effect).
- Building connection. Just like sex, exercise is often better done with someone other than yourself (for the most part). If you are in a relationship, sexercise is something you can share with your partner – doing exercises before sex to increase arousal or during sex to make it more fun.
So, the more you exercise, the more likely you are to be healthy, strong, and thirsty for sex. Nice.
Best exercises for sex
First, make sure you know what your body needs and what your current state of strength and endurance is. If you have a health condition, consult your doctor before you do any routine. Exercise is generally good, but not every kind is for everyone.
Here are the best exercises to improve sex:
You may have guessed this one. After all, much of sex depends on flexibility and ease of movement, both huge benefits of yoga training. Increased balance is also valuable (feel like trying these challenging Kama Sutra positions?).
Yoga with an experienced instructor can help a lot. But even if you don’t have an instructor, there are various videos with simple yoga poses you can try.
➡️ Read also: The Benefits of Prenatal Yoga
Kegels are exercises that strengthen the pelvic floor muscles. Those muscles do hard work: they support our spine, bladder, and bowel (plus the uterus in women). And, they also help with arousal and sexual sensation in general.
Different people will have different levels of strength on the pelvic muscles, and that strength naturally deteriorates with age. This means that Kegel exercises are a good option to improve sex in the long term, as they help maintain the function of these muscles.
The best part about kegels? You can do them everywhere. No equipment needed, just you and your muscles standing in line, sitting at your desk, or lying down.
There are two easy steps to simple kegel sexercise:
- Locate your pelvic muscles. You can do this by trying to stop urination mid-stream. Avoid doing kegels while urinating though.
- Contract your muscles. Hold for three seconds and release for another three. Do 10 repetitions to start, a few times per day.
Another kegel exercise is to contract your muscles quickly 10 or more times.
Tip to do Kegels right: make sure you’re not using any other muscles (e.g. abs).
Cardio workouts are excellent exercises for sex because they help build stamina and an overall stronger body. Any kind of movement that engages the cardiovascular muscles helps lift your mood, too – which can lead to more appetite for sex.
A great cardio sexercise to try is jumping rope. If you’re wondering how many calories are burned during sexercise, jump rope workouts would give you the most satisfying answer. This exercise helps strengthen the entire body, including your core (where your pelvic muscles are).
Other cardio sexercises are:
- Squats (especially jumping)
- Marching in place
- Jumping jacks
Strength training, in combination with cardio exercises, help you build strong, lean muscles.
Kettlebell lifting, for example, includes various exercises for sex, targeting core muscles and arms, and the (very important for sex) hip muscles.
Another great sexercise for strength is the glute bridge (pelvic floor alert!). This exercise involves lifting your core from the ground and back down. Here’s a step-by-step to do this exercise:
- Lie down face up with your knees bent and your arms on your sides.
- Slowly lift your hips until your knees, abs and chest form a straight line. Hold for a few seconds and go slowly back down.
- Do a few sets of around 10 repetitions.
Ok, we already said sex doesn’t really count as exercise. But it’s still a physical activity that has as many variations as you want, and some of them can be strenuous enough to help you build muscle.
For example, one partner can lift another, you can stretch to new positions, try a more vigorous rhythm, or simply have standing sex. You can do squats as the moving partner while your partner can be on their backs, or do a variation of the glute bridge. Experiment and you may find something that works.
Avoid accidents by always making sure at least one of you is at a well-supported position.
So, how do I start?
If you’re already doing many of these exercises for sex, keep going! Doing yoga or kegels even for 10 minutes per day can be great.
If you’re not used to exercising, try to start with a couple of days of cardio per week. Add kegels and stretching into your daily routine, and see where your body takes you.