5 exercises to improve a man's sex life

Posted at 04/20/2010 5:59 PM | Updated as of 04/21/2010 4:18 PM

MANILA, Philippines - If you're huffing after walking up a flight of stairs, or straining to pick up something on the floor, then you shouldn't expect yourself to have a lot of energy in bed.

Dr. Cedric Bryant, chief exercise physiologist at the American Council on Exercise (ACE), said a man's sexual function is greatly affected by his general health condition. Citing studies, he said that the more you improve your health with physical activity, the better your sex life can be.

Research from American publication "Annals of Internal Medicine," for one, found that men who were physically active reported better erections with a 30% lower risk of impotence than those who didn't exercise regularly. (Read article on the study here)

"A growing body of evidence supports the notion that regular exercise may enhance sexuality through a variety of mechanisms that affect both the mind and body," he said in an article published by Medicalnewstoday.com. (Read full article here)

"Physical improvements in muscle strength and tone, endurance, body composition and cardiovascular function (specifically, enhanced peripheral blood flow) can all enhance sexual functioning," he added.

Another study showed that those who exercise are more likely to "experience a greater level of satisfaction and positive perception of self," making them "more sexually desirable and perform better in bed. (Read study here)

It should be noted, however, that too much of anything -- even exercise -- is not a good thing. Bryant warned that overtraining and excessive exercise "can decrease testosterone levels, leading to a less robust sexual appetite."

Here are 5 medically reviewed exercises that can improve a man's sex life, as published at everydayhealth.com:

Weight lifting

Strength training causes the body to produce testosterone, which is the primary precursor for the male sex drive, ACE exercise physiologist and personal trainer Pete McCall told everydayhealth.com.

Try to do some push-ups, sit-ups, and crunches too -- these can strengthen the upper body and improve stamina during intercourse.

Kegels

This exercise can lead to better sex since it helps tone the pubococcygeus muscles -- or the ones that let you stop the flow of urine mid-stream.

"Men can use Kegels to delay ejaculation by contracting these muscles just before orgasm," McCall told everydayhealth.com.

For starters, try to hold your pee momentarily when going to the bathroom.

Yoga

This exercise helps you become more flexible, making you more creative in your sex positions.

McCall said the best yoga poses are those that improve pelvic muscles such as the Bow Pose, Peacock Pose (also called the Forearm or Elbow Balance), and Shoulder Stand.

Fast walking

McCall told everydayhealth.com that fast walking, running and other aerobic activities can help improve one's sex life by improving circulation and blood flow.

"They keep your blood vessels clear," he said, adding that these can lead to stronger and longer erections.

Aside from these benefits, studies have shown that running and brisk walking can release endorphins and boost sexual performance.

Swimming

Swimming for at least 30 minutes three times a week will increase sexual endurance, McCall told everydayhealth.com.

Since the sport is also great for weight loss, he said swimming can lead to better sex since it makes you more attractive to potential partners.