Let's talk about sex | A Healthy Body Leads to a Healthy Libido: Link Between Exercise and Sex Life

Sex may permeate our popular culture, but conversations about it are still associated with stigma and shame in Indian homes. As a result, most people facing sexual health problems or trying to find information about sex often turn to unverified online sources or follow unscientific advice from their friends. To address widespread misinformation about sex, News18.com publishes this weekly sex column, titled 'Let's Talk About Sex.' We hope to start conversations about sex through this column and address sexual health issues with scientific knowledge and nuance.

In this article we will explain the connection between a fit body and a high libido.

Many people find that their libido begins to decline as they age or their fitness level decreases. But don't worry, there are proven ways to get back on track in the bedroom by focusing on your physical health. Regular exercise and a good diet have been scientifically proven to increase sexual desire and satisfaction. Your better physical and mental health will translate into better intimacy and a more satisfying sex life. Get ready to feel sexier and more energetic from head to toe!

The science behind the connection between exercise and libido

• Increased blood flow: Exercise increases heart rate and improves circulation, pumping oxygenated blood throughout the body. This includes the genitals, which depend on good blood flow for sexual arousal and response. For men, greater blood flow produces better erections. For women, it leads to increased arousal, lubrication, and sensitivity.
• Hormonal regulation: When you exercise, your body releases chemicals called endorphins that act as natural pain relievers and improve your mood. They are responsible for the feeling of “runner's high.” Endorphins can also increase libido and sexual pleasure. Exercise also helps regulate hormones like testosterone, which are important for sexual desire 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, hold out longer, and be more creative in the bedroom without getting tired. The exercise also strengthens your core muscles, which are essential for pushing and grinding. Strong core muscles lead to more powerful orgasms for both partners.
• Stress relief: Exercise is a natural stress reliever. When you exercise, 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 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.

Create an exercise routine to improve your libido

When it comes to increasing 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 to 4 days a week to focus on exercise and 30 to 60 minutes for your workout. While an hour of intense exercise is great, even walking for 30 minutes a few times a week can help stimulate blood flow and increase arousal.

For cardiovascular exercise, try:

• Go for a jog or run. Running releases endorphins that improve your mood and act as natural pain relievers.
• Do high-intensity interval training, such as walking and jogging intervals. HIIT workouts increase testosterone and growth hormone levels, which fuel sexual desire.
• Cycling like cycling is a low-impact exercise that can be done outdoors 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 the 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 exercises your core muscles. Start by holding for 30 to 60 seconds and build up.
• Lizards: Push-ups are great for building upper body strength and endurance. Do modified knee push-ups if the usual ones are too difficult.

An exercise routine focused on cardiovascular and strength training 3 to 4 times a week can significantly increase 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 increase your confidence and pleasure in the bedroom.

Exercise reduces stress and anxiety to have better sexual relations

Exercise is a natural stress reliever. When you exercise, your body releases endorphins that act as natural pain relievers and improve your mood. They are responsible for that feeling of “runner's high.” 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 affect your libido and sex life. Exercise helps combat that by reducing stress hormones like cortisol while increasing feel-good hormones like endorphins. With less stress and a better mood, you will feel more connected to your partner. This can improve intimacy and make sex more pleasurable.

Greater confidence in the bedroom: Exercise also improves body image and self-confidence. When you feel good about yourself, you will 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 the mental benefits, exercise improves endurance, flexibility and strength. This directly translates to better performance in the bedroom. With greater stamina, you'll have more energy for sex and can try new positions. Improved flexibility allows you to move into positions more easily. And building strength in the core and hips provides more power and control.

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