The “ex” in sex, is for exercise. Putting it mathematically, 2/3 of sex is exercise!
As if the prevention of heart disease, cancer, diabesity, osteoporosis, and supporting fat loss are not enough… exercise is the magic igniting our pelvic mojo.
Most unfortunately, many still feel uncomfortable thinking about sexual function. Studies show that less than half of people speak to their health care providers if there is a problem. Sexual fulfillment is a human drive, as eating, breathing and sleeping. Most of all, sexual dysfunction can be a symptom of other serious medical conditions including metabolic syndrome, heart disease, diabetes or cancer. It is very important when there is a dysfunction in any part of the body that you do not rely on any articles to diagnose, but please speak with your health care professional.
We also have numerous studies that demonstrate how sexual satisfaction is a very important factor in HRQoL – Health Related Quality of Life. Studies published in the Journal of Endocrinology from the University of Rome demonstrate this, as well as studies that conclude sexual satisfaction has a strong impact on workplace productivity.
Why is Sex Good for our Health?
- Lowers Stress: release of endorphins and “feel good hormones” that tickle the pleasure centers of our brain, minimizing stress, anxiety and depressive feelings
- Releases hormones for a sounder sleep
- Relief from headaches! Yes relief! The Headache Clinic at Southern Illinois University states, “The endorphins that are released during an orgasm closely resemble morphine, and they effectively relieve pain.” Remember where the word “endorphins” comes from? Endogenous Morphine – Our body’s own special brew released in response to exercise, sex. Our body’s way of saying “good job!”
- Pump the pelvis, pump the immune system: Sex produces the antibody immunoglobulin A (IgA) which, according to a study from Wilkes-Barre University in Pennsylvania, a healthy, frequent sex life can pump IgA levels by up to 30%. A great deal of research is ongoing asserting the link between IgA deficiency and auto immune diseases, lymphomas and other cancers. Many studies have also shown the link between intimacy, the feeling of social support and immune function.
- Anti Aging: yes, all those hormones help us keep that “youthful glow”!
- A March 2016 study released in the New England Journal of Medicine showed a link between androgen (male hormone) production (from exercise) and the lengthening of our telomeres. Telomeres are caps at the end of our strands of DNA to serve as protection and telomere length is associated with health and delayed aging.
- Sex can be a great cardio respiratory, resistance and flexibility workout!
Sexual Dysfunction as a Warning Sign of Other Potential Health Issues:
- Heart Disease — a lack of efficient circulation. Get it checked.
- A hormonal disorder which could be a symptom of thyroid, pituitary, liver or a dysfunction in the testes, ovaries, adrenals. Diabetes with the potential for neuropathy. Get it checked!
- Psychological issues such as depression or anxiety.
Please… never buy medications online, trying to circumvent speaking with your doctor. The sexual dysfunction might just be a warning sign for a potentially life threatening disorder.
Sexual dysfunction can be divided into 4 categories:
- Desire disorders — lack of sexual desire or interest in sex
- Arousal disorders — inability to become physically aroused or excited during sexual activity
- Orgasm disorders — delay or absence of orgasm (climax)
- Pain disorders — pain during intercourse
But what you can do? After consulting with your doctor to eliminate other potential medical issues. OR, even better…
To help prevent sexual dysfunction, osteoporosis, heart disease, circulatory issues, cancer, obesity, diabetes, diabesity, cognitive issues… of course…
Getting regular exercise and physical activity helps in the prevention of sexual problems and can help recover from all 4 categories of sexual dysfunction. Both higher level exercise and regular physical activity are necessary.
We hear much more about exercise and men’s sexual performance and health. The truth is, it is equally important to women. Yes, women need testosterone too. No, we do not produce as much as men, however, it is vital for a woman to produce testosterone. In fact, arousal disorders are the most common type of female sexual dysfunction, and testosterone (go figure!) is #1 for arousal. Androgens (“male” sex hormones) are responsible for a number of functions in a woman, including cognitive health, maintenance of muscle mass critical for metabolic function and mood. And very interestingly…there are a number of studies that show women with higher testosterone levels command more respect in the workplace, take more risk, and are less fearful to ask for a pay raise at work.
What Type of Exercise Should I do to Increase Sexual Function?
I strongly recommend reading two books by Dr. Andrew Siegel, surgical urologist, and even better, one of the greatest, outspoken enthusiasts for exercise as our first line of defense against disease.
- Male Pelvic Fitness — Optimizing Sexual & Urinary Health
- THE KEGEL FIX — Recharging Female Pelvic, Sexual and Urinary Health
The only misleading part of those titles: Kegel exercises are only mentioned in the female title. However, according to Dr. Siegel, real men Kegel too!
Kegels strengthen the pelvic floor muscles, ah…. those muscles of the nether nether lands that we all depend on constantly, but most have no clue of their existence, never mind the need to be exercised. The muscles of the pelvic floor are essential to healthy sexual function, and in both women and men, the pelvic floor should be respected as a necessary sex organ. Kegels don’t need a gym, they can be done standing in line at the grocery store, sitting in a meeting, lying in bed — think of them as “warm up” for sexual pleasure. Maintaining good pelvic floor muscle tone and the ability to fully contract and relax these muscles improves sexual functioning and heightens pleasure.
Kegels involve:
- Squeezing hard the muscles of the pelvic floor region tight.
- Hold that thought for 5 seconds.
- Release.
- Repeat. Aim for sets of 50.
Kegels are your greatest friend in the bedroom and the washroom (against urinary incontinence).
Pilates is an excellent method of training for core strength and PFMT (pelvic floor muscle training). Dr. Siegel’s books also have a great deal of PFMT with Pilates.
Cardio respiratory and stretch training, core training , and of course a clean diet are all very important in keeping body fat at a healthy level. Especially as we age, it is more difficult to keep that central adiposity (belly fat) within a healthy range. Unfortunately “beer bellies” menace our health and sexual function at all ages.
To quote Dr. Siegel:
The penis can function as a “canary in the trousers.” Since the penile arteries are generally rather small (diameter of 1- 2 mm) and the coronary (heart) arteries larger (4 mm), it stands to reason that if vascular disease is affecting the tiny penile arteries and causing ED, it may affect the larger coronary arteries as well—if not now, then at some time in the future. In other words, the fatty plaque that compromises blood flow to the smaller vessels of the penis may also do so to the larger vessels of the heart and thus ED may be considered a genital “stress test.”
…and there is the problem Dr. Siegel describes as “Fatal Retraction”:
While the penis can genuinely shrink for a variety of reasons, most of the time it is a mere illusion—a sleight of penis. Obesity causes a generous pubic fat pad that will make the penis appear shorter. However, penile length is usually intact, with the penis merely hiding or buried behind the fat pad, the “turtle effect.” Lose the fat and presto…the penis reappears. Yet another reason to remain lean!
Trivia: It is estimated that for every 35 lbs. of weight gain, there is a one-inch loss in apparent penile length.”
Strength Training
Muscles are so much more than a beautiful facade.
- Muscles rule our metabolism helping us keep a healthy metabolism
- Muscles pump our immune system
- Muscles help with sugar control
- Muscles help pump our circulation
And yes, strength training is equally important to women as it is to men. It is devastating to hear a woman say “I don’t want to get ripped”. Most of us just do not have the testosterone for that, and, the body must be very lean to see those “ripped” muscles.
Strength training is far more than the mirror muscles. After all, it must be quite the mirror for you to be able to see the pelvic floor muscles!
I feel this article would be incomplete without mentioning pelvic pain. Pelvic pain, pain below the umbilicus (belly button) in the anterior lower abdomen including the sex organs can be a symptom of many diseases and conditions. It should not be ignored.
Pelvic pain’s role in sexual dysfunction is underestimated and frequently denied with the old adage… “if I ignore it, it will go away.” As important as PFMT is, sometimes chronic tension or persistent weakness can lead to dysfunction and pain, as well as a diminished sensory experience and lack of sexual feelings. But again, pelvic pain can also be the result of infection and/or disease…..it must be thoroughly checked out.
And the Pièce De Résistance — literally, the perfect ending to an article on sex and exercise… the COREGASM. Yes, exercise induced orgasm!
Debby Herbenick, and J. Dennis Fortenberry, M.D., both from Indiana University released a study in 2012 stating: “The most common exercises associated with exercise-induced orgasm were abdominal exercises, climbing poles or ropes, biking/spinning and weight lifting. These data are interesting because they suggest that orgasm is not necessarily a sexual event, and they may also teach us more about the bodily processes underlying women’s experiences of orgasm.”
The gentlemen in Dr. Herbenick’s studies reported climaxing while doing sit-ups, pull-ups, lifting weights, rope climbing, and running.
SO as much as core exercises are not usually our favorite, there could be great reward for doing our core work!
People often mistakenly believe a healthy lifestyle is one of deprivation. The intimate link between sex and exercise is more proof positive that a healthy lifestyle enriched with good food, exercise and physical activity is uplifting and rewarding. Cardio respiratory fitness to build circulation and endurance, a fitter, toned pelvic floor for strength and power, flexibility for intimate explorations, hormones for every aspect of sex — exercise fuels your pleasure.
Shira Litwack is the Director of International Relations and Master Trainer at, Cancer Exercise Training Institute and creator of Best in Health Radio.
