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.

Senior Sex Myths Debunked

The first, worst, and most damaging myth about seniors is that getting older means saying goodbye to sex. Many older people continue to have satisfying sex lives into their seventies, eighties, and even nineties.

Yes, it’s true, says Edmund Duthie, MD, professor of medicine and chief of geriatrics and gerontology at the Medical College of Wisconsin in Milwaukee: “People still have interest and capacity well into late life.”

One analysis of U.S. men and women found that close to 40 percent of men between 75 and 85 are sexually active. Women report less sexual activity and still others are forgoing sex due to several health issues (for example, hormonal changes, low libido, and erectile dysfunction) and lack of partners. Some of the following misconceptions may also play a role:

Myth No. 1: Physical challenges keep me from having sex.

Though having sex as you get older may require creativity, it is possible — and healthy — to remain sexually active. Unfortunately, says Duthie, far too many people encounter a common obstacle, such as low libido (decreased sex drive) or erectile dysfunction, and because they don’t know who to talk to about it, give up on sex too easily.

Myth No. 2: I can’t avoid pain during intercourse

Duthie acknowledges that women experience biological changes that may result in uncomfortable or painful intercourse. For instance, hormone changes can cause vaginal tissues to become dryer. One possible solution for this common problem is as close as your nearest drugstore — lubricant — and your doctor may be able to suggest others. Certain types of pain, such as aching hip joints, may require a change in position, additional pillows for support, or an over-the-counter pain medication before or after senior sex.

Myth No. 3: There’s nothing I can do to get my groove back.

There is actually quite a lot you can do to reignite your sexual life. Though sex might not be the same as it was when you were in your twenties, more than half of older adults who are sexually active report being happy with their sex lives. One of the first steps you can take to rekindle desire is to visit your doctor to find out if there is a medical reason for any lack of sexual satisfaction.

Overall health is an important factor in your sex life. Older adults who are in good health report having more sex and a greater interest in sex than those whose health is not as good .

Taking Care of Your Sexual Health

Sexual health. For some people any sex topic is off-limits. But others, including the World Health Organization, consider sexual health an essential dimension of human health and well-being. From concern over how to have comfortable, enjoyable sex to questions about testing for sexually transmitted diseases (STDs) and their prevention, many important topics come under the broad umbrella of sexual health.

“Sexual health is an essential and beneficial dimension of being human,” emphasizes Michael McGee, MEd, a certified sexual health educator and adjunct professor at Montclair State University in Montclair, N.J. “People have a right to sexual health, sexual health information including public policy that supports sexual health, and the right to pleasure”

In addition to teaching and advocating about sexual health, McGee counsels individuals and couples on sexual health issues. He says the most common, fundamental question he encounters is, “Am I normal?”

This, he argues, is the best reason to be educated about sexual health: to have a realistic understanding of what sexual health is — what the wide range of “normal” is — as well as being better able to take care of your own health and pleasure and that of your partner.

Increase Your Sexual Health Awareness

Premature ejaculation and a woman’s ability to achieve orgasm are topics that McGee says his clients often worry about — and appreciate learning how to manage. Other aspects of sexual health that people should be educated about include:

• Sex basics. Understanding the cycle of desire, stimulation, and response improves sexual health, says McGee.
• Reproductive issues. Sexual health is intimately related to reproduction. Birth control choices to prevent pregnancy and the steps couples need to take to have a healthy pregnancy are all aspects of sexual health.
• Vaginal dryness. As women go through changes in their lives, such as pregnancy and childbirth or menopause, they may experience a lack of vagina lubrication. This makes sexual intercourse unpleasant, but there are solutions to this problem.
• Lack of desire. A frequent source of conflict between couples, says McGee, is a “discrepancy in desire — one partner wants sex more often than the other.”
• Erectile dysfunction. There are various physical and emotional reasons why men may not be able to achieve an erection for the duration of sexual intercourse.
• Physical challenges. Physical impairment, health concerns, and other conditions may require creative problem solving in order to have sexual intercourse.

Sexual Health: Guarding Against Infection

Sex can be pleasurable, but it can also be risky. Sexually transmitted diseases (STDs) can be uncomfortable or painful; they can have severe, long-term effects that include the loss of fertility and have the potential to be life-threatening. Learning about sexual health means learning about STDs:

• STD identification. Learn about the signs and symptoms of STDs as well as the consequences of infection.
• Prevention. Taking steps to prevent the spread of STDs protects your health and the health of others.
• STD testing. STD testing is a crucial part of your sexual health plan. Finding out whether you have an STD enables you to start treating the infection and protecting your sexual partners.
• Living with an STD. Some STDs will be with you for life, such as hepatitis, herpes, and HIV/AIDS. For people living with STDs, sexual health encompasses coping with these infections over the long term.
• Intimate partner violence. Safety within sexual relationships continues to be a concern. Women may be particularly at risk for sexual violence.

How to Get Help for Intimate Issues

Unfortunately, many people wait a long time before seeking a solution to their sexual health concerns, notes McGee: “By the time they come to a professional, usually it has become a pressing need. And it is sometimes very difficult.” McGee recommends seeking help as soon as you have concerns rather than waiting and hoping the problem will go away.

McGee is certified by the American Association of Sexuality Educators, Counselors, and Therapists (AASECT) as a sexual health educator. Depending on the problems you want to resolve, your sexual health team could include a variety of health professionals, such as:

• Primary care doctor
• Obstetrician-gynecologist
• Urologist
• Physical therapist
• Mental health professional

Whether it’s knowledge about your body or information about treating a specific condition, take the right steps to get education and any counseling you might need to protect your sexual health.