Leitfaden für Männer in Bezug auf Bewegung und sexuelle Gesundheit

Men’s Guide to Exercise and Sexual Health

Men who exercise regularly have better sexual health and libido than those who don’t, and there is abundant scientific evidence to prove this. For example, researchers from Harvard found that aerobic exercise produces a 30 percent lower risk of erectile dysfunction in men over the age of 50. This is because exercising the cardiovascular system results in improved blood flow, a crucial factor in the quality of a man’s erections.

Another study found that men who work out for at least one hour per week reported stronger orgasms and increased sexual stamina compared to those who did not exercise. In addition, those who exercised also had sex more frequently. Why is this?

Exercise and Sexual Health Are Intrinsically Linked


Exercise, especially weight lifting, increases production of testosterone, arguably the most important hormone for having a healthy sex drive.

Cardiovascular Health

Getting plenty of cardio in every week has a huge number of benefits. One of these is that the quality of your erections will improve, as strong erections depend on healthy circulation.

Physical Stamina

Exercise leads to more energy, stronger muscles and higher endurance. Both of these benefits allow you to have sex for longer without getting tired.


Kegels are simple calisthenic exercises that target the muscles of the pelvic floor. Men can use kegel exercises to delay ejaculation, by contracting the muscles of the pelvic floor just before orgasm. Having strong pelvic floor muscles also helps you to have more intense orgasms, harder erections and a decreased risk of urinary incontinence later in life.


Many forms of exercise, especially yoga and stretches, improve your flexibility. With more flexibility, you’ll be able to fit comfortably into a wider variety of sexual positions.

Confidence and Attractiveness

Regular exercise is known to increase confidence. Heightened confidence will improve your mood and your libido, as well as make you more attractive to your partner. A study done at the University of Rochester found that confidence is the number one most attractive trait a man can have. Another study from the University of California determined that women overwhelmingly prefer toned male body types, which is good news, since exercise will build muscle and reduce your body fat.

Mental Health

Men's Guide to Exercise and Sexual HealthA very common and probable cause of low libido are mental issues such as depression or anxiety. Fortunately, exercise is an easy and effective remedy for mood problems. During and after exercise, your body is flooded with endorphins, which produce a feeling of calmness and well-being. In fact, exercise has been shown to be as effective as SSRIs for mild-to-moderate depression. If depression or anxiety has been affecting your sex life, now is the time to start a regular exercise habit.

Preventable Conditions

Regular exercise is great for your overall health. It also helps to prevent conditions such as obesity, diabetes, and heart disease, which can adversely affect your sexual health.

Sperm Count

A 2014 study showed that men who exercise for at least one hour a day have 48 percent higher sperm concentrations than those who do not. If you and your partner are trying to conceive, hit the gym!

The Best Exercises for Sexual Health

A varied workout routine is best, not only for sexual health but for general well-being. Weight-lifting is most effective for boosting testosterone, and the more muscle mass you build, the more results you will see. Yoga is great for improving flexibility, especially poses that tone the pelvic muscles such as the Peacock Pose, Shoulder Stand and Bow Pose. A study published in the American Journal of Physiology determined that high-intensity interval training (HIIT) is twice as effective as more traditional forms of cardio for building physical endurance. And don’t forget kegels! By combining all of these forms of exercise—strength training, cardio, flexibility and kegels—you can make the most of your physical health as well as your sex life.

Related Articles:
New Study Shows Yoga Can Improve Sex Life
Five Exercises That Can Boost Your Sex Drive

Your Sex Drive: Everything You Need to Know

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