To improve sexual performance practice sexercise

 It’s no secret exercise is critical for good health. It helps reduce the risk of developing many chronic diseases such as type 2 diabetes, heart disease, and hypertension. Exercise also improves mood, sleep, and metabolism, among many, many other benefits. But can your sex life also be enhanced by becoming physically fit?  The answer is a definitive “yes.”

Lifestyle/wellness expert Jason Rosell, is a celebrity trainer who coined and endorses the term, “sexercise,” helping improve a person’s sexual experience with the goal of making sex more satisfying for partners. Individuals who engage in working out regularly, usually notice a welcomed difference in making sex more comfortable, reduces erectile dysfunction, addresses arousal issues, while increasing body and sexual confidence.

Rosell’s key goals for anyone who wants to have a better sex life is to focus on weight loss if needed, muscle toning, heart conditioning, improving fat loss, and enhancing sexual longevity.

These goals Rosell has stated sound good for making our sexual activities as frequent, enjoyable and fun as possible.  An active sex life also improves the health and well-being of couples.  Here’s how:

  • Less stress.

 Sex releases endorphins and oxytocin, hormones activating the pleasure centers in the brain. This helps reduce anxiety and depression improving perspective on life.

  • Better sleep.

Reaching orgasm releases a flood of hormones putting you in a relaxed state of mind making it easier to fall and stay asleep and more likely to wake up feeling refreshed and ready for the day.

  • Fewer illnesses.

Having sex at least once a week helps increase higher levels of Immunoglobulin A (IgA).  IgA is an antibody playing a critical role in healthy immune functioning.  When IgA levels are raised our body is better able to fight off colds and flu by giving the immune system an extra boost.

  • You’ll look younger.

Frequent sex may actually have the ability to turn back the clock on how young you look.  The Royal Edinburgh Hospital in Scotland  did a study many years ago on guessing people’s ages.  The findings revealed participants who had sex on average 4 times a week, looked 7 to 12 years younger than their present age.  It appears that having more sex releases the hormones of estrogen and testosterone giving you a youthful glow along with keeping the body looking younger.

  • Women will have better bladder control.

At some point in their life, about 30% of all women will be affected by urinary incontinence.  To avoid this situation, keeping the pelvic floor muscles strong is a must.  And what better and more fun way is there than to have regular sex.  Sex is a workout for the pelvic floor muscles.  Climaxing causes contractions a woman feels strengthening the muscles in the pelvic floor.

  • Men may reduce prostate cancer risk. Men who ejaculate at least 21 times a month are less likely to develop prostate cancer according to a 2016 follow-up study published in European Urology. This study provided the strongest evidence to date on the beneficial role ejaculation has on preventing prostate cancer.
  • Women may have lighter monthly periods and less cramps

Many women may not relish the idea of sex during her time of the month but it may actually reduce cramps, end the period faster and decrease the risk of endometriosis.

  • Healthy relationships

A strong, healthy connection with a partner may improve the relationship.

Now that we know how and why an active, fulfilling sex life can improve numerous health parameters in our lives, let’s take a look why exercise and becoming more fit, can also improve sexual performance:

  • Reduces erectile dysfunction
  • Counteracts side effects of certain antidepressants on the libido
  • May reduce the risk of chronic medical conditions
  • Improves sexual function
  • Increases endurance and strength

Sexercise exercises to improve sexual performance

 The type of workouts that Rosell recommends for better sexual performance revolves around three key categories of exercise: Aerobic, pelvic floor exercises, and strength/flexibility training:

  • Aerobic exercise

Good sexual health and performance begins with a strong, healthy heart. Aerobic exercise increases heart rate while moderating weight, blood pressure, erectile dysfunction and overall sexual performance. Examples of aerobic exercise include swimming, brisk walking, running or jogging, jumping rope, or using a stair-climber machine.  The American College of Sports Medicine recommends for most adults to strive for at least 30-60 minutes most days of the week of moderate to intense physical activity, such as aerobic exercise.

  • Pelvic floor exercises

Necessary for strengthening the pelvic floor, these muscles help to control your bladder and bowel and are involved with sexual function. The pelvic floor is a “sling” of muscles, sort of like a hammock that runs between the pubic bone in the front, and the tailbone at the back. A woman’s pelvic floor muscles support her uterus, bladder, and bowel. A man’s pelvic floor muscles support his bladder and bowel. The urethra and the anus all pass through the pelvic floor muscles.

A top exercise for the pelvic floor muscles are Kegels. Performing a Kegel exercise is relatively simple:

  • Locate the right muscles when urinating
  • Stop passing urine mid-flow for a few seconds, then start urine flow again
  • Repeat a few times daily
  • Next, try tensing and releasing the same muscles used to stop urinating several times a day wherever you may be. Work up to tensing the muscles beginning for 5 seconds, and gradually increase to at least 10 seconds, 30 seconds, or longer.

Performing squats are also good for targeting the pelvic floor muscles. Squats help strengthen the body by strengthing the abs and pelvic floor.

  • Strength and flexibility training

By improving strength and flexibility, this makes getting into various sexual positions easier and more comfortable. Include the following workouts enhancing strength and flexibility:

  • Lifting weights for improving muscle strength throughout the body
  • Do yoga and/or Pilates which focus on flexibility and functional movement.
  • Bodyweight exercises such as leg raises, squats, pushups, or pull-ups, all target specific muscle groups helping to strengthen potentially making sexual positions more enjoyable.
To improve sexual performance practice sexercise
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Dr. David Samadi

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Dr. David Samadi