Abstract
Sex is like exercise in that when you do it, you feel better.
—Anonymous
‘Sex is an emotion in motion’, was quoted by actress Mae West. It is hard to beat this description of sex, as it rightly emphasises the very nature of sex, which has both physical and mental components in its complex paradigm. Sex is not just about pleasure nor merely about reproduction. Sexual health impacts and gets impacted by the physical, mental, emotional and socio-cultural aspects of life in general too. Sexual health needs a holistic approach, where the interconnectedness between these varied dimensions is recognised and it is accepted as an important aspect of overall health and well-being. Being sexually healthy correlates with other parameters of good health, which include both physical and mental wellness. It is here that we need to recognise exercise as the under-utilised central hub which can connect physical, mental and sexual health definitively. Exercise not only impacts the body, but changes minds, attitudes and mood too. This change connects exercise to sex and sexual health in ways that are both intricate and certain.
The Sex-exercise Connect
Sex and exercise are both activities that are deemed pleasurable when taken up voluntarily and has positive impact on both physical and mental health. Both require a certain amount of movement and energy and can have physiological and psychological effects. Both exercise and sex can elevate heart rate, blood pressure, burn calories and are known to even strengthen muscles and increase endurance. Psychologically, both can relieve stress, boost mood and increase self-esteem, thus positively contributing to mental and emotional well-being as well. Exercise, when done regularly, can reduce the risk of chronic, lifestyle-mediated disorders and can have a huge positive impact in enhancing cardiovascular health, which indirectly leads to a more sexually healthy and active life, in both genders.1–7 The converse of this statement does not have much research to back it, though. Research on the impact of sex on exercise has mostly yielded mixed findings at best. While there might not be any statistically significant impact of sex on athletic performance, 8 it still has proven benefits in areas of stress reduction and mood elevation, thus indirectly and positively affecting the energy and motivation required for a good workout. Sexual activity, by way of improving heart health, boosting immunity, enhancing emotional health and self-esteem, bettering sleep and reducing stress, can have both direct and indirect beneficial effects on overall health. While exercises are deemed good for sexual health, the converse cannot be stated as truth in all contexts. Sex, in isolation, may not improve health or ability to exercise by itself. Sex, when non-consensual, unpleasant or painful, may even be harmful to health, both physical and emotional. On the other hand, exercise in general enhances physical fitness, attractiveness and energy levels, which in turn makes people experience greater sexual satisfaction levels along with a positive perception of self. These attributes make them feel more sexually desirable and, hence, may enhance sexual performance too. Those who exercise are generally healthier and active, which may translate to increased will, ability and performance in the sexual sphere as well. 9 Sex and exercise may blend and even form an interesting portmanteau word ‘sexercise’, too, which was made popular by celebrity trainer Jason Rosell. Sexercises or sexual exercises refer to exercises done specifically to improve sexual performance and functioning to make the experience of sex easier, more comfortable and satisfying. Exercise might be used specifically to include any physical activity that can strengthen the muscles used during sexual activity, such as pelvic floor exercises, squats, glute bridges or used in a general sense to encompass anything and everything that leads to overall sexual well-being too.
(S)Exercise for Better Sexual Health
Exercise undoubtedly enhances physical fitness and improves overall sexual health as well. Among exercises, some are specifically beneficial in enhancing sexual health and performance. These include regular, moderate to vigorous cardiovascular aerobic exercises, such as walking, running, hiking, swimming; core training exercises such as abdominal crunches, push-ups, planks; balance exercises such as mountain climbers workout, lunges; pelvic floor exercises such as Kegel’s or squats. These exercises build stamina, endurance, strengthen core muscles of the midsection and pelvis, help maintain balance, activate muscles of the core, shoulder and arms, which are used during sex more. In addition to this, strength and flexibility training, yoga, Pilates, lifting weights, body weight exercises such as leg raises, knee tucks, squats, strengthen the core, lower body and pelvis. Push-ups, dips and pull-ups work on the upper body, making several sex positions easier and overall sexual activity more enjoyable.10,11 Regular exercise is also known to boost libido and sexual stamina, help in insulin control, balance hormones such as testosterone, leptin, cortisol and growth hormone. Exercise also acts as a cognitive enhancer, thereby improving focus and creativity during times of sexual engagement. Exercise may affect men and women differently, too. Regular exercise of about 30 minutes per day for five days a week in men is known to be associated with an increase in testosterone levels, thereby decreasing the chances of hypogonadism significantly. Weight lifting helps in toning arms, abs and legs, which are mainly used in sexual activity. Yoga can serve as a great sexercise by making the body more flexible and opening up possibilities for a more fun and adventurous sexual experience. Exercise also boosts blood flow to the genitals, thereby resulting in better erections and orgasms. A toned body resulting from exercise can make men more sexually confident, too. In women, workouts can affect hormones, neurotransmitters and autonomous nervous system activation, thereby increasing blood flow in the female genitals and enhancing arousal. Kegel exercises strengthen pelvic muscles and can benefit both sexes by leading to improved erections in men and better orgasms in women. Sex itself, being a physical activity, can burn calories up to 3–4 per minute, akin to moderate levels of exercise. 12 Sex can be considered as a form of exercise too, as it shows elevated physiological responses, engages muscles, reduces stress and improves sleep, similar to exercise. Sex, though, is considered to be less strenuous and more pleasurable in comparison to exercise.
Research on Exercise and Sex
While exercise in general is known to impact sexual health positively, the different effects of exercise on different genders and other variables are less clear. It is here that research comes into focus with findings more specific and definitive. A literature review of published studies done in 2018 has highlighted the positive effects of acute and chronic exercise on female sexual functioning. Acute exercise, by affecting the sympathetic nervous system, activity and endocrine factors, enhances sexual arousal, while exercise preserves autonomic flexibility, cardiovascular health and mood, thus enhancing overall sexual satisfaction, especially in women with antidepressant induces sexual dysfunction and those with past histories of hysterectomies. 13 Even in studies conducted on healthy adults, higher levels of cardiovascular exercise were found to be inversely correlated with erectile dysfunction in males and were protective against sexual dysfunctions in females. 1 Research done in the older adult population found a positive correlation between a higher level of sexual activity and a higher degree of fitness, implying that regular sexual activity combined with a regular exercise programme may be a much-needed supportive element for successful ageing. 2 Research has also focused on the effect of exercise on self-perception, self-esteem and feelings of attractiveness, which can affect sexual desirability and performance. Increased exercise frequency and physical fitness enhance feelings of attractiveness, positive perception of self, energy levels and make people of both genders perceive themselves as more desirable sexually, thus enhancing their overall sexual performance and satisfaction.9,13,14 Studies done on healthy university students showed that they perceived body image, physical strength and sexual desirability as the three main components of sexual satisfaction physically impacted by exercise. 15 Systematic reviews and randomised controlled trials done on postmenopausal women have highlighted the positive impact of pelvic floor muscle exercises on arousal, orgasm and overall sexual satisfaction of these women. A growing body of evidence suggests that any physical activity and aerobic exercises in particular, may improve erectile functioning in men and all domains of female sexual functioning in middle-aged adults.16–19 Findings from most exercise-focused studies have thus concluded that exercise is a safe and healthy way to enhance overall sexual well-being and performance.
Conclusion
Sex and exercise are interconnected, with exercise enhancing sexual functioning and pleasure and sex itself being considered a form of exercise, as it too is a physical activity that burns calories. Exercise impacts sexual health by increasing blood flow, testosterone, enhancing energy-stamina, strengthening sexually relevant muscles, improving body image, confidence, mood and reducing stress and risk of chronic diseases. Some exercises specifically beneficial for sex or sexercises are cardio-aerobic exercises, swimming, core and abs workouts, poses such as frog pose, cat, cow stretches, Kegels exercises, hinges, planks, pelvic thrusts, squats, glute bridges, push-ups and weight training. In short, cardiovascular exercises, core training, balance exercises and pelvic floor muscle exercises work specifically to enhance sexual health. Exercises make one stronger and healthy enough to have a good sex life. So love exercise for sex to become your best exercise of love.