Improve Your Sex Life With Exercise

Joggers kissing on a bridge
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Add another entry to the long list of benefits of exercise: More exercise may lead to more, and better, sex. Working out can help you feel better about yourself and your body (always a plus when it comes to sex). It also gives you more energy and more stamina for sex. There's even evidence of a direct correlation between physical activity and improved potency in men, and increased sexual arousal in women.

Exercise also helps increase your sexual desire, partly by helping reduce stress. (Research has shown that chronic stress dampens arousal.) Add physical activity to a nutritious diet and adequate sleep to boost your libido. While any exercise is good, different types of workouts may offer different benefits.

Cardio Fitness

For enthusiastic sex, you'll need to build cardio endurance. It makes your heart and lungs strong so you can keep your body going. It enhances blood flow throughout your body—including the sexual organs, which boosts desire. Aerobic activity, in particular, may help men who have erectile dysfunction, according to a review of several research studies.

Try for three or four days a week of cardio exercise like running, walking, swimming, bicycling, or any activity you enjoy. (Note that very intense training can actually suppress libido, some research shows.)

Muscular Endurance and Strength

Sex also requires you to hold unusual (sometimes even uncomfortable) positions for short periods of time, so conditioning your body can help. If you're new to strength training, start with a basic strength workout two to three times a week. Make sure you challenge your muscles with enough weight. Your last rep should be difficult, but not impossible, If you're a woman, don't worry that you'll bulk up. Women don't produce enough testosterone to build big muscles, but you will build amazing strength. 


Being limber can enhance your sex life by making it a bit easier to get into your favorite position with less discomfort. Try stretching after your workouts or incorporate a little yoga into your routine. Yoga is also relaxing, which can help reduce fatigue and stress (both of which can interfere with sexual function).

A Word From Verywell

For some couples, exercising together can not only make exercise more fun; it can boost sexual intimacy too. But whether you work out as a team or go solo, physical activity brings you benefits both in and out of the bedroom.

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