The Benefits of SEXercise! 

Whether you are dusting off your diaphragm, actively family planning, or fanning the flames of desire in your menopause transition, exercise, or sexercise, can improve the quality of your sex life and nurture a positive attitude toward your amazing body. 

Better fitness = better sex

Studies show a positive relationship between physical fitness and sexual health. Improving cardiovascular function in women may increase pleasure, arousal, orgasm, and the number of sexual partners, which was significantly related to muscular strength. (Jiannine, 2018). Radzicki McManus (2022) reports a study that finds women who exercise have significantly higher levels of desire, arousal, lubrication and orgasm. Partners with penises show improvement of erectile and sexual function with exercise too! (Simon et al., 2015) 

Want to feel more sexy? Get your sweat on

Exercise can give satisfaction, positive self-perception, and those who feel better about themselves may perceive they are more sexually desirable. (Penhollow & Young, 2004). Others concur, higher body esteem is significantly and positively related to sexual desire. (Seal et al., 2009).

I want you now! Think blood flow down south

According to Dr Cindy M. Meston, Director of The Sexual Psychophysiology Laboratory at University of Texas at Austin, genital blood flow increases up to 150% during physical activity with peak of arousal 15-30 minutes post activity. That’s some serious heat! Maybe shoot some hoops with your hottie in the park near your house.

Keep that lovin’ feeling

A 12-week Pilates program has demonstrated lasting benefits in reducing depression (often an obstacle to sex) and significantly improved Female Sexual Function Index (FSFI) scores. (Halis et al., 2015) Roll up to get down perhaps? 

Exercise reduces stress

We are more receptive to the idea of sex and aware of our sensations when we are relaxed. The studies are numerous. Stress is a mood-killer. Workout and hit the shower before you hit the sheets.

Powerful orgasms? Yes please (while preventing/improving prolapse/incontinence)

Kegels alone don’t equal pelvic floor health and optimal contractions. Sources say up to 50% of women do them incorrectly (Urogynecology, 2021). Furthermore, the initial initial instruction, “Squeeze the vaginal muscles you use to hold your urine” resulted in incorrect performance most often. (Kandadai et al., 2015) 

Functional pelvic floor health includes relaxation as well as contraction.  

Sex injuries? Yep

I’ve had clients sheepishly reveal on my massage table that the source of their injury was spirited love-making!  Gaining strength, flexibility, and endurance lends itself to adventurous acrobatics or longer sexy episodes with fewer injuries. I was once introduced to a client’s boyfriend as “my amazing Pilates teacher” who said with a sly grin, “Wow. I gotta say THANK YOU”. No judgment here if you want your advanced Pilates practice to nurture your inner wild thing. 

Good news!

Sex is a physical activity, and just like any other, training for strength, flexibility, endurance, and specific tasks can make it better. While sex may not burn more calories than a run, as sometimes stated (Frappier et al., 2013), it can boost your mood and be good for your health, solo or with a partner!

References:

Frappier, J., Toupin, I., Lévy, J. J., Aubertin‐Leheudre, M., & Karelis, A. D. (2013). Energy Expenditure during Sexual Activity in Young Healthy Couples. PLOS ONE, 8(10), e79342. doi.org/10.1371/journal.pone.0079342 

Halis, F., Yıldırım, P., Kocaaslan, R., Çeçen, K., & Gökçe, A. (2015). Pilates for Better sex: Changes in sexual functioning in healthy Turkish women after pilates exercise. Journal of Sex & Marital Therapy, 42(4), 302–308. doi.org/10.1080/0092623x.2015.1033576 

Ishak, R. (2020, November 20). This Is What Happens to Your Libido When You Exercise Regularly. https://hellogiggles.com. hellogiggles.com/exercise-libido-benefits/ 

Jiannine, L. (2018). An investigation of the relationship between physical fitness, self-concept, and sexual functioning. Journal of Education and Health Promotion, 7(1), 57. doi.org/10.4103/jehp.jehp_157_17 

Kandadai, P., O’Dell, K. K., & Saini, J. (2015). Correct performance of pelvic muscle exercises in women reporting prior knowledge. Female Pelvic Medicine & Reconstructive Surgery, 21(3), 135–140. doi.org/10.1097/spv.0000000000000145 

Penhollow, T. M., & Young, M. (2004). Sexual desirability and sexual performance: Does exercise and fitness really matter? Electronic Journal of Human Sexuality, 7. questia.com/library/journal/1G1-154757371/sexual-desirability-and-sexual-performance-does-exercise 

Radzicki McManus, M. (2022, January 29). Why exercise is also good for your sexual health. https://edition.cnn.com/ 

Seal, B. N., Bradford, A., & Meston, C. M. (2009). The association between body esteem and sexual desire among college women. Archives of Sexual Behavior, 38(5), 866–872. doi.org/10.1007/s10508-008-9467-1 

Simon, R., Howard, L., Zapata, D., Frank, J. F., Freedland, S. J., & Vidal, A. C. (2015). The Association of Exercise with Both Erectile and Sexual Function in Black and White Men. The Journal of Sexual Medicine, 12(5), 1202–1210. doi.org/10.1111/jsm.12869 

Urogynecology, F. C. F. (2021, January 18). How to do Pelvic Floor Exercises. Florida Center for Urogynecology. floridaurogyn.com/how-to-do-pelvic-floor-exercises/#:~:text=Studies%20show%20that%20a%20whopping,incorrectly%20with%20verbal%20instruction%20alone