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.

Menopause, Female Hormones, and Sexuality

menopause puts a woman’s body in flux in many ways. The hormones that have been regulating your reproductive cycle, sex drive, mood, and more are ebbing, and very often these low levels have a negative effect on your sex life.

Reduced levels of estrogen,testosterone , and other hormones are thought to be a primary cause of age-related female sexual dysfunction.

How Female Hormones Affect Sexuality

Hormones are chemicals produced by your glands and organs that act as messengers throughout your body. Different hormones control a wide array of essential body functions, including energy level, growth and development, and reproduction.

The following hormones are thought to be partially responsible for controlling a woman's sex drive:

• Estrogen. Estrogen is the primary female hormone, and it helps regulate the menstrual cycle, control the development of female sex organs, and thicken the lining of the uterus to support pregnancy. As a woman approaches menopause — the period of time known as perimenopause, levels of estrogen begin to decrease dramatically. When estrogen levels become so low that the uterine lining no longer thickens, menopause occurs. Low levels of estrogen can have a big impact on your sex drive. You may experience vaginal dryness that can lead to painful intercourse and you may have unstable mood and sleep patterns.
• Testosterone. Testosterone, which is primarily thought of as a male hormone, is also made by, and is important to, women. A woman's ovaries naturally produce testosterone, which is used to help make estrogen. Some studies have shown that higher levels of testosterone are associated with increased sexual desire and sexual behavior in women. And since testosterone levels tend to naturally decline in women after menopause, some researchers believe that low testosterone levels may contribute to the reduction of arousal and sexual response that often occurs in older women.
• Progesterone. Like estrogen, progesterone is another female hormone that helps control the menstrual cycle and support pregnancy. Levels of progesterone also decline when you reach menopause. While researchers are still working to understand the role that progesterone plays in a woman's sexual function, changing levels of progesterone are thought to be involved in a woman's sexual behavior.

Keeping Your Sex Drive Alive

While declining female hormones may lead to a loss of sexual desire, difficulty becoming aroused, and the inability to reach orgasm, these changes do not happen to all older women. And if you do experience problems with sexual function over time, there are treatments that can help you stay sexually active well into your later years.

Treatment options for hormone-related female sexual dysfunction include:

• Estrogen therapy. Taking estrogen hormone therapy can help relieve symptoms of low estrogen levels, including vaginal dryness. For many women, estrogen therapy can make sex more comfortable and enjoyable. However, since estrogen therapy has been associated with an increased risk of endometrial cancer, it is recommended that women with an intact uterus take progesterone along with estrogen, to reduce this risk.
• Topical estrogen. Another way to deliver estrogen to your body is through vaginal estrogen creams. These creams are thought to help increase vaginal lubrication and sexual arousal in postmenopausal women.
• Testosterone therapy. Many studies have looked at using testosterone supplementation to help improve sexual desire in women with female sexual dysfunction. Researchers have found that testosterone therapy may improve sexual desire in postmenopausal women who have problems with sex drive and sexual satisfaction as well.

Because these treatments carry risks, fully discuss the pros and cons of each option with your doctor. In some cases, simple lifestyle changes, such as stress management and getting adequate sleep and exercise, may restore sexual desire without the risks of hormonal therapies.