Sex may permeate our popular culture, but conversations about it are still associated with stigma and shame in Indian households. As a result, most individuals dealing with sexual health issues or trying to find information about sex often resort to unverified online sources or follow the unscientific advice of their friends. To address the widespread misinformation about sex, News18.com is running this weekly sex column, titled ‘Let’s Talk Sex’. We hope to initiate conversations about sex through this column and address sexual health issues with scientific insight and nuance

In this article, we will explain the connection between a fit body and a revved-up libido.

Many people find their libido starts to lag as they get older or their fitness level declines. But don’t worry, there are proven ways you can get your groove back in the bedroom by focusing on your physical health. Regular exercise and eating well have been scientifically shown to increase sex drive and satisfaction. Your improved physical and mental health will translate to better intimacy and a more fulfilling sex life. Get ready to feel sexier and more energised from head to toe!

The Science Behind the Exercise and Libido Connection

• Increased Blood Flow: Exercise increases your heart rate and improves circulation, pumping oxygenated blood throughout your body. This includes your genitals, which rely on good blood flow for arousal and sexual response. For men, increased blood flow results in better erections. For women, it leads to enhanced arousal, lubrication, and sensitivity.
• Hormone Regulation: When you exercise, your body releases chemicals called endorphins that act as natural painkillers and mood boosters. They’re responsible for the “runner’s high” feeling. Endorphins can also increase libido and sexual pleasure. Exercise also helps regulate hormones like testosterone that are important for sex drive and performance in both men and women.
• Improved Fitness: Being in good shape gives you more stamina and flexibility, which translates directly to your sex life. You’ll have the energy to try new positions, go for longer, and be more creative in the bedroom without getting tired. Exercise also strengthens your core muscles, which are essential for thrusting and grinding. Strong core muscles lead to more powerful orgasms for both partners.
• Stress Relief: Exercise is a natural stress reliever. When you work out, your body releases pent-up tension and anxiety. You’ll feel more relaxed and less distracted, allowing you to be fully present during sex. Exercise also leads to better sleep, which is vital for your libido and sexual health. Lack of sleep can significantly impact your sex drive, so making exercise a priority has huge benefits for your sex life.

Creating an Exercise Routine to Improve Your Libido

When it comes to boosting your libido, exercise is one of the most effective strategies. The key is to develop a sustainable routine that incorporates both cardiovascular exercise and strength training. Start by choosing 3-4 days a week to focus on exercise, and 30-60 minutes for your workout. While an hour of intense exercise is great, even just walking for 30 minutes a few times a week can help boost blood flow and increase arousal.

For cardiovascular exercise, try:

• Going for a jog or run. Running releases endorphins that improve your mood and act as natural painkillers.
• Doing High Intensity Interval Training like intervals of walking and jogging. HIIT workouts boost testosterone and growth hormone levels, which fuel sex drive.
• Riding a bike as cycling is a low-impact exercise that can be done outside or on a stationary bike.

For strength training, focus on exercises that increase blood flow to the pelvic area:

• Squats: Squats are one of the best exercises for your libido. They strengthen your core and leg muscles.
• Lunges: Like squats, lunges also target your core and leg muscles. Step one leg forward and lower your body until both knees are bent at about 90 degrees.
• Planks: Holding the plank position works your core muscles. Start with holding for 30-60 seconds and build up.
• Pushups: Pushups are great for building upper body strength and endurance. Do modified pushups on your knees if regular pushups are too difficult.

An exercise routine focused on both cardio and strength training 3-4 times a week can significantly boost your libido and sexual performance within 4 to 6 weeks. The increased blood flow will make arousal and orgasms more intense, and the endorphins released will boost your confidence and pleasure in the bedroom.

Exercise Reduces Stress and Anxiety for Better Sex

Exercise is a natural stress reliever. When you work out, your body releases endorphins that act as natural painkillers and mood boosters. They’re responsible for that “runner’s high” feeling. Endorphins can help reduce stress and anxiety, making you feel good and more relaxed.

Less Stress Means Better Sex: Feeling stressed or anxious can negatively impact your libido and sex life. Exercise helps combat that by lowering stress hormones like cortisol while boosting feel-good hormones like endorphins. With less stress and improved mood, you’ll feel more connected to your partner. This can enhance intimacy and make sex more pleasurable.

Improved Confidence in the Bedroom: Exercise also leads to improved body image and self-confidence. When you feel good about yourself, you’ll feel more comfortable being intimate with your partner. You may find that sex becomes more adventurous and passionate. Your partner will surely appreciate your increased enthusiasm and confidence in the bedroom!

Better Physical Performance: In addition to mental benefits, exercise improves your stamina, flexibility, and strength. This translates directly to better performance in the bedroom. With increased endurance, you’ll have more energy for sex and be able to try new positions. Improved flexibility allows you to get into positions more easily. And building strength in your core and hips provides more power and control.

So, if you want to boost your libido and have a healthier sex life, start exercising! By keeping your body in shape through regular exercise, you’re also keeping your sex life in shape. The research clearly shows the link between physical fitness and sexual health. So not only will hitting the gym or going for a jog make you look better, it will also make you feel better in the bedroom. A stronger, more toned physique boosts confidence, energy, and arousal. And the endorphins released during exercise get those feel-good hormones pumping. Ultimately, making time for fitness makes time for intimacy more satisfying. Your heart, your lungs, and your libido will thank you.