Sexercises are exercises that can improve your sex life. And that’s good for your general fitness, your wellbeing and your relationship.
Research shows that high levels of sexual activity in men and women aged 55-plus are associated with higher levels of fitness when compared to young, inactive people. What’s more, sex is a great full-body workout, so make sure you’re fighting fit with these exercises.
Incorporating them in your weekly routine can help with a range of issues, including body confidence, stamina, premature ejaculation and even erectile dysfunction.
Yoga
Yoga helps you to maintain strength and improve flexibility. It can also relax your mind, helping you to deal with any stress that might be affecting your intimacy.
If you don’t feel comfortable learning the ropes in front of your partner, why not look for a men’s- or women’s-only yoga class?
If you have any pre-existing issues, such as back pain, arthritis, osteoporosis or osteopenia, it is important to inform the instructor before you start the class. If they are qualified they should be able to suggest modified movements that won’t put you at risk of injury.
Kegal exercises
Kegal exercises help you to build strength in your pubococcygeus (PC) muscles, which make up your ‘pelvic floor’.
Strengthening your PC muscles can improve your sex life by increasing enjoyment of sex in women, and improving erectile strength and limiting premature ejaculation in men. Strong PC muscles can also help with incontinence.
To perform kegal exercises, squeeze and tighten your PC muscles. It should feel like they are drawing up into your body. Hold the squeeze for 10 seconds, then relax. Start with just 10 or 20 a day. You can then work your way up into the hundreds as you get stronger.
One of the best things about kegal exercises is that you can perform them anywhere and nobody will know what you are doing. Try doing a set while you’re waiting at a red light, sitting at your desk or cooking dinner.
If you are having trouble finding your PC muscles, next time you visit the bathroom try stopping the flow of urine mid stream – the muscles you use to perform this action are your PC muscles. Remember the feeling so you can start exercising them.
Aerobic exercise
As previously stated, sex can be a great full-body workouts. And aerobic exercise is one of the surefire ways to improve your sex life. Ensuring you are aerobically fit will help to improve your stamina during the act.
Aerobic exercise also helps to improve the blood flow around your body, including to your genitals. Being aerobically fit is associated with a 30 per cent lower risk of erectile dysfunction.
Why not go for a walk with your partner as a build up to the act itself? Walking helps to relieve stress and release endorphins (much like sex itself). You could also try swimming. Swimming does not put stress on joints. Research has found that swimmers in their 60s had sex lives comparable to that of the average 40-year-old. Breaststroke is particularly helpful for exercising pelvic floor muscles.
Sit-ups and push-ups
Sit-ups and push-ups are handy because they can be performed in the comfort of your home. They are simple to do, easy to measure and you can build up from just four or five per day to 40 or 50. They help to strengthen and tone muscles. This can really improve your sex life – and the way you feel about your body.
Stretch
Stretching is another simple task you can perform at home. Try doing a few pelvic lifts, or see how long you can hold the ‘butterfly’ stretch.
Disclaimer: This article contains general information about health issues and is not ‘advice’ because it does not consider your personal health requirements or existing medical conditions. For health advice, always consult your medical practitioner.
Do you have any tips to share? Leave your best sexercise advice in the comments below.
