5 Exercises Men Can Do for Better Sex

Better Sex Exercise No. 1: Weight Lifting

Strength training could be just what the doctor ordered for your sex life. The reason: “Weight lifting causes the body to produce testosterone, which is the primary precursor for the male sex drive,” says McCall, who recommends lifting enough to feel fatigue by the 10th repetition. In fact, some studies have linked short intense exercise, such as weight lifting, with increased testosterone levels. To improve your sex life, do some push-ups, sit-ups, and crunches. These muscle-building exercises can help lead to better sex by strengthening the shoulders, chest, and abs. Strong upper body strength can increase stamina since these muscles are used during intercourse.

Better Sex Exercise No. 2: Kegels

Doing Kegels is considered a good sex exercise for men because these exercises can help endurance and control by toning the pubococcygeus (PC) muscles — the ones that let you stop the flow of urine mid-stream. Named after Los Angeles physician Arnold Kegel, they strengthen the muscles in your body’s pelvic floor, which can lead to better sex. “Men can use Kegels to delay ejaculation by contracting these muscles just before orgasm,” says McCall. To do Kegels, start by interrupting the flow of urine when going to the bathroom to get familiar with your PC muscles. After that, you can do Kegels anytime and any place by squeezing the PC muscles. Hold for 10 seconds, relax, and do as many reps as you can before tiring.

Better Sex Exercise No. 3: Yoga

Want to shake up your sex life with some new positions? Practicing yoga will give you better sex by allowing your body to get into creative positions for maximum pleasure during intercourse. “Yoga will help your flexibility,” which can result in better sex, McCall says. Some experts say it can also improve your stamina in the sack by drawing your energy in and up. McCall recommends yoga poses that improve pelvic muscles, such as the Bow Pose, Peacock Pose (also called the Forearm or Elbow Balance), and Shoulder Stand.

Better Sex Exercise No. 4: Fast Walking

In a study of 31,000 men over age 50, Harvard researchers found that aerobic exercise resulted in a 30-percent lower risk of erectile dysfunction(ED). More specifically, according to another study, aerobic activity that burns at least 200 calories per day (equal to fast walking for two miles) can significantly lower the risk of ED. Brisk walking is thought to help ED by improving circulation and blood flow. “Fast walking, running, and other aerobic activities help your sex life for the same reason that they prevent heart attacks,” says McCall. “They keep your blood vessels clear.” The result can be stronger and longer erections. Vigorous activities, such as running and brisk walking, also release endorphins and relax you, which can boost sexual performance.

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Better Sex Exercise No. 5: Swimming

In another Harvard study of 160 male and female swimmers, swimmers in their 60s reported sex lives comparable to those in their 40s. Since sexual activity can be an act of endurance, long-distance swimming can keep you going and going like the Energizer bunny. “Swimming for at least 30 minutes three times a week will increase sexual endurance,” says McCall. Swimming is also a great activity for weight loss, which can also lead to better sex. A randomized, single-blind study of 110 obese men with ED found that losing just 10 percent of their body weight improved sexual function in one third of the men. And it’s no secret that losing excess body fat will help attain those six-pack abs and make you more attractive to potential partners. The result: better sex!

Try doing some (or all) of the above workouts to improve your sexual technique, endurance, and flexibility. Your mate will be impressed with your sexual powers and, as a side benefit, you’ll get healthier and fitter along the way.

Having Fun Sex at Every Age

Having satisfying, fun, and healthy sex should be part of your life at every age, even as you get older. But sometimes age-related physical changes or sex that has become routine can lead to dissatisfaction in the bedroom.

If your sex life has deteriorated, or if you feel that you and your partner are in a sexual rut, there are things you can do to spice up your relationship and help you enjoy sex again.

Healthy Sex and Aging: Why the Spark Sometimes Fades

In a 2010 survey conducted by the AARP, researchers found that almost half of men and women 45 years of age and older report being less satisfied in their sex life than they were a decade earlier.

There are many reasons researchers believe sexual desire and function tends to decline over the years, including:

• Menopause. As a woman's hormonal levels fluctuate around the time of menopause, the vagina becomes shorter and narrows, the vaginal walls stiffen, and there is often a reduced amount of vaginal lubrication. These changes can make sex uncomfortable or even painful for both the woman and her partner.
• Erectile dysfunction. The inability to produce or maintain anerection becomes more common with advancing age.
• Pain and discomfort. Certain age-related health problems, including arthritis and chronic pain, can make having sex uncomfortable and interfere with your ability to have a fun sex life.
• Other health conditions. Your chances of developing diabetes, heart disease, stroke, and dementia increase with age, and men and women with these conditions often have difficulty maintaining a healthy sex life.
• Medications. Certain medications, including blood pressure medications, antidepressants, and antihistamines, have been associated with erectile dysfunction in men or lack of sexual desire in women.
• Emotional issues. As you age and your body changes, you may become insecure about your appearance, which can get in the way of your enjoying a fun sex life. You may also have to face difficult issues, such as illness, which can put sex on the back burner of your relationship.

Putting the Fun Back Into Your Sex Life

If you are looking for ways to maintain a healthy sex life or put the spark back into your intimate relationship, consider the following sex tips:

• Get creative. Trying different approaches when it comes to sex is one of the best ways to spice up your sex life. In the AARP sex survey, only 29 percent of respondents described their partner as being imaginative when it came to sex. So if there is a sex toy you have always been curious about or a new position that you want to try, consider introducing it into your next sexual encounter.
• Be more adventurous. Any change from your regular sexual routine can put the excitement back into your sex life. If you always have sex in the evening, try having sex in the morning. If sex usually happens in the bedroom, try a new location.
• Fantasize with your partner. It can be difficult to talk with your partner about sexual issues. But instead of focusing on your dissatisfaction in the bedroom, try opening up about your sexual fantasies and ask your partner to share sex fantasies with you. Talking about your innermost desires can be a great form of foreplay.
• Take the lead. If your partner is always the one to initiate sex, try initiating it yourself. Changing up who takes the lead in the bedroom can be a great way to get excited about sex again.
• Rediscover foreplay. People in longstanding relationships tend to skimp on foreplay, but if you are having problems getting aroused, spending more time caressing can help you get fully in the mood for sex and enjoy it more.

If you are having problems with arousal or sexual function that are interfering with your ability to enjoy sex, talk with your doctor. Often, simple treatments are available to help you have an active and healthy sex life again.

The Male Orgasm

Men achieve orgasm through a series of steps involving a number of organs, hormones, blood vessels, and nerves working together. The end result is ejaculation of sperm through strong muscle contractions.

The fuel for the process leading to orgasm is testosterone , a hormone produced in steady supply by the testicles. The testicles also make millions of sperm each day, which mature and then are mixed with whitish, protein-rich fluids. These fluids nourish and support the sperm so they can live after ejaculation for a limited time. This mixture of fluid and sperm, known as semen, is what is moved through the urethra and out the penis during orgasm.

The testosterone flowing through a man's body, along with psychological factors, determines the strength of his desire for sex. This sexual desire, or libido, is key in kicking off the process that will lead to orgasm. If a man has no sex drive — for example, if he has low testosterone or is suffering from depression — his body will not respond to sexual stimuli and he will not be able to achieve orgasm.

The Male Orgasm: Steps to Ejaculation

The steps that lead a man to successful orgasm include:

1. Arousal. The man perceives something or someone that prompts sexual interest. That perception prompts the brain to send a signal down the spinal cord to the sex organs, causing an erection. The penis becomes erect when blood fills spongy tissue inside its shaft, brought by arteries that have expanded to allow blood to race in at up to 50 times its normal speed. The veins in the penis that normally drain blood out squeeze shut so that more blood remains inside, producing a firm erection. The scrotum pulls towards the body, and muscles throughout the body increase in tension.
2. Plateau. The male body prepares for orgasm in this phase, which can last from 30 seconds to 2 minutes. Muscle tension increases even more and involuntary body movements, particularly in the pelvis, begin to take over. The man's heart rate increases to between 150 and 175 beats per minute. A clear fluid may begin to flow from the urethra. This pre-ejaculatory fluid is meant to change the pH balance of the urethra, to improve the chances of sperm survival.
3. Orgasm. The orgasm itself occurs in two phases, emission and ejaculation. In emission, the man reaches ejaculatory inevitability, the "point of no return." Semen is deposited near the top of the urethra, ready for ejaculation. Ejaculation occurs in a series of rapid-fire contractions of the penile muscles and around the base of the anus. Involuntary pelvic thrusting may also occur. The nerves causing the muscle contractions send messages of pleasure to the man's brain.
4. Resolution and refraction. After ejaculation, the penis begins to lose its erection. About half of the erection is lost immediately, and the rest fades soon after. Muscle tension fades, and the man may feel relaxed or drowsy. Men usually must undergo a refractory period, or recovery phase, during which they cannot achieve another erection. This usually lasts for about a half hour.

Men differ from women in that men usually are satiated after one orgasm. Women can experience more than one orgasm with no loss of sexual arousal, and do not have to undergo a refractory period.

Male Orgasm: When There's a Problem

Some men can have problems achieving orgasm. These most often stem from psychological factors, for example, they are still affected by a traumatic event or a religious upbringing, or they have fallen into masturbation patterns that have conditioned the body to take longer to reach orgasm. However, the problem also can be caused by taking certain medications or by having a neurological disease.

A short-term way to address problems with orgasm involves stimulation of the penis with a vibrator or some other type of sex toy. However, to really make meaningful changes, a man often will probably need to go through some sort of sex therapy. Therapy usually involves "homework" in which a couple engages in sexual activities that reduce performance pressure and focus on pleasure.

If you are consistently experiencing problems achieving orgasm and ejaculation, contact your doctor. A thorough medical exam and history may reveal the reason why.

How to Take Birth Control Pills

Alternative Names

Contraception; Family planning and contraception

Information

Here are some factors to consider when selecting a birth control method:

• Effectiveness -- How well does the method prevent pregnancy? Look at the number of pregnancies in 100 women using that method over a period of 1 year. If an unplanned pregnancy would be viewed as potentially devastating to the individual or couple, a highly effective method should be chosen. In contrast, if a couple is simply trying to postpone pregnancy, but feels that a pregnancy could be welcomed if it occurred earlier than planned, a less effective method may be a reasonable choice.
• Cost -- is the method affordable?
• Health risk -- What are the potential health risks? For example, birth control pills are usually not recommended for women over age 35 who also smoke.
• Partner involvement -- The willingness of a partner to accept and support a given method may affect your choice of birth control. However, you also may want to reconsider a sexual relationship with a partner unwilling to take an active and supportive role.
• Permanence -- Do you want a temporary (and generally less effective) method, or a long-term or even permanent (and more effective) method?
• Preventing HIV and sexually transmitted infections (STIs) -- Many methods offer no protection against STIs. In general, condoms are the best choice for preventing STIs, especially when combined with spermicides.
• Availability -- Can the method be used without a prescription, provider visit, or, in the case of minors, parental consent?

BARRIER METHODS

Condoms

• A condom is a thin latex or polyurethane sheath. The male condom is placed around the erect penis. The female condom is placed inside the vagina before intercourse.
• A condom must be worn at all times during intercourse to prevent pregnancy.
• Condoms are available in most drug and grocery stores. Some family planning clinics offer free condoms. You do not need a prescription to get condoms.

Diaphragm and cervical cap

• A diaphragm is a flexible rubber cup that is filled with spermicidal cream or jelly.
• It is placed into the vagina over the cervix before intercourse, to prevent sperm from reaching the uterus.
• It should be left in place for 6 to 8 hours after intercourse.
• Diaphragms must be prescribed by a woman's health care provider, who determines the correct type and size of diaphragm for the woman.
• About 5-20 pregnancies occur over 1 year in 100 women using this method, depending on proper use.
• A similar, smaller device is called a cervical cap.
• Risks include irritation and allergic reactions to the diaphragm or spermicide, and increased frequency of urinary tract infection. In rare cases, toxic shock syndrome may develop in women who leave the diaphragm in too long. A cervical cap may cause an abnormal Pap test.

Vaginal sponge

• Vaginal contraceptive sponges are soft synthetic sponges saturated with a spermicide. Prior to intercourse, the sponge is moistened, inserted into the vagina, and placed over the cervix

HORMONAL METHODS

Birth control methods that use hormones will have either both an estrogen and a progestin, or a progestin alone.

• Both hormones prevent a woman's ovary from releasing an egg during her menstrual cycle (called ovulation). They do this by affecting the levels of other hormones the body makes.
• Progestins help prevent sperm from entering the uterus by making mucus around a woman's cervix thick and sticky.

Types of hormonal birth control methods include:

• Combination birth control pills, which combine the hormones estrogen and progestin to prevent ovulation.
• Progestin only birth control pills, also called the "mini-pill."
• Implants -- small rods implanted surgically beneath the skin, which release a continuous dose of progestin to prevent ovulation.
• Progestin injections, such as Depo-Provera, are given into the muscles of the upper arm or buttocks once every 3 months. This injection prevents ovulation.
• The skin patch (Ortho Evra) is placed on your shoulder, buttocks, or other convenient location. It continually releases progestin and estrogen. Like other hormone methods, a prescription is required.
• The vaginal ring (NuvaRing) is a flexible ring about 2 inches wide that is placed into the vagina. It releases the hormones progestin and estrogen.
• Emergency (or "morning after") contraception. 

IUD

• The IUD is a small plastic or copper device placed inside the woman's uterus by her health care provider. Some IUDs release small amounts of progestin. IUDs may be left in place for 5 - 10 years, depending on the device used.
• IUDs can be placed at almost any time.
• IUDs are safe and work well. Fewer than 1 out of 100 women per year will get pregnant using an IUD.
• Risks and complications include cramps, bleeding (sometimes severe), and perforation of the uterus.
• The progestin IUD often causes irregular spotting for the first several months. In about 50% of women, the periods may stop completely by the end of the first year. This effect goes away when the device is removed.

PERMANENT METHODS OF CONTRACEPTION

These methods are best for men, women, and couples who believe they never wish to have children in the future. While viewed as a permanent method, these operations can sometimes be reversed if a man or woman later chooses to become pregnant.

UNRELIABLE METHODS

• Coitus interruptus is the withdrawal of the penis from the vagina before ejaculation. Some semen frequently escapes before full withdrawal and before ejaculation, which is enough to cause a pregnancy.
• Douching shortly after sex is ineffective because sperm can make their way past the cervix within 90 seconds after ejaculation.
• Breastfeeding. Despite the myths, women who are breastfeeding can become pregnant.

CALL YOUR HEALTH CARE PROVIDER IF:

• You would like further information about birth control options
• You want to start using a specific method of birth control that requires a prescription or needs to be inserted by a health care provider
• You have had unprotected intercourse or method failure (for example, a broken condom) within the past 72 hours, and you do not want to become pregnant