Exercises to improve sexual performance include cardio and Kegel, beneficial options for cardiovascular health and increased muscle strength. Learn which ones to try.
Keeping your body active goes beyond building muscles or losing weight. Regular physical activity also makes a difference in men’s sexual health, thanks to exercises to improve sexual performance.
All exercises are welcome, but some promote better blood circulation, reduce stress, improve physical conditioning, and balance hormones—essential factors for benefiting male sexual health and helping men with erectile dysfunction and low libido.
Find out which activities you should start right now to enhance your sexual well-being and quality of life.
6 Types of Exercises That Improve Sexual Performance
Some exercises can be added to your routine to help with sexual performance. However, it is essential to seek guidance from a healthcare professional, especially if you have any medical conditions.
1. Kegel Exercises
Pelvic exercises, known as Kegel, strengthen the pelvic floor muscles responsible for controlling erection and ejaculation. They are recommended for men with erectile dysfunction and premature ejaculation. With regular practice, it is possible to improve muscle control and promote greater well-being during sexual activity.
2. Stretching and Flexibility Activities
Flexibility is essential for more comfortable and even daring movements during sex. Body stretching exercises help reduce tension and improve mobility. Although safe, older men or those with osteoporosis or joint conditions should avoid very intense movements.
3. Aerobic Activities
Exercises like running, swimming, or cycling contribute to better circulation, which can help with sexual health. This helps ensure proper blood flow to the penis, assisting in firmer erections and improved physical performance for intimacy.
4. Core Strengthening Exercises
The core includes the abdominal and lumbar regions. Strengthening this area gives men more stability and endurance during sex. Exercises like planks and crunches are good examples, but those with Peyronie’s disease should avoid excessive pressure on the genital area, such as lying face down.
5. Strength Training and Muscle-Building Exercises
Strength training increases physical endurance and improves posture. Additionally, it helps boost testosterone levels, which directly impacts sexual desire. In some cases, erectile dysfunction may also improve with this training as a complement to treatment.
6. Meditation
Meditation is not a traditional physical exercise but is highly effective in reducing stress and anxiety, which can negatively affect sexual performance. With regular practice, it’s easier to stay focused and relaxed during sexual activity.
What’s the Best Exercise to Boost Sexual Desire?
There’s no single or miraculous exercise to boost sexual desire. However, activities that combine physical endurance, relaxation, and improved blood circulation, like strength training, meditation, and aerobic exercises, are often effective.
Benefits of Physical Activities for Sexual Performance
Engaging in the suggested activities—and many others, as any exercise can positively affect your sex life—you may experience:
- Improved blood circulation;
- Reduced stress levels;
- Increased testosterone;
- Better muscle control;
- More confidence and self-esteem;
- Enhanced sexual pleasure;
All these factors combined contribute to better intimate health and a more satisfying experience for all involved.
Combine Exercise with Nutrition
A healthy diet is essential to maximize the benefits of exercises that enhance sexual performance.
Foods like fruits, vegetables, nuts, and fish help in hormone production and improve circulation.
How to Incorporate Exercise Into Your Routine?
Incorporating exercise into your routine can be challenging. It requires planning and consistency. Over time, it can become a healthy and enjoyable habit. Remember, even small daily changes can yield significant results over time. Therefore:
- Set realistic goals
- Dedicate at least 30 minutes daily
- Never skip workouts
- Choose activities you enjoy
- Exercise with a partner or group for mutual support
- Seek professional guidance
- Vary exercises to target different muscle groups
What Else Can You Do to Improve Sexual Performance?
Regularly practicing exercises to enhance sexual performance is just one way to achieve good sexual health. You also need to:
- Get enough sleep
- Avoid excessive alcohol consumption
- Manage stress effectively
- Schedule regular medical check-ups
- Seek help from a urologist if you notice changes like erectile dysfunction or penile deformities
- Communicate openly about sex with your partner
Exercises for improving sexual performance are great allies for a healthy sex life, contributing to greater confidence and well-being.
For more information, follow Dr. Paulo Egydio on Instagram for tips to help you maintain intimate health and long-lasting satisfaction.
Learn more:
- What to Do When a Man Loses Desire for His Wife? Discover Possible Causes and Treatments
- After a Penile Prosthesis: What Changes in a Man’s Life?
- Inflatable Penile Prosthesis
- Colorectal Cancer: Cure Rates, Treatment, and Prevention
- Pelvic Fractures: 04 Symptoms of Pelvic Injuries
- Penile Implant Touch: Artificial or Natural?
- Penis Anatomy: Structure, Erection, and Ejaculation
- Difficulty Ejaculating? See 5 Causes and Solutions
