How Fitness Impacts Your Sex Life - And What To Do About It

Last updated on : June 18 2021

bright colorful flowers illustrating health and sexual vitality

Article Summary

We all know fitness is a vital part of maintaining a healthy body. But many don’t realize the impact it can have on other aspects of our lives.

Surprisingly, physical health often has a substantial effect on overall sexual health, intimacy, and relationships.

From improved performance to increased libido to heightened physical ability, here are the specific ways that athletic experience can boost your sex life and overall pleasure.

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Introduction - Fitness And Your Sex Life

1. Boosted Performance

2. Lengthened Stamina

3. Increased Sex Drive

4. Improved Flexibility

5. Longterm Benefits

Best Exercises For An Improved Sex Life


Fitness And Your Sex Life 

We all know fitness is a vital part of maintaining a healthy body. But many don’t realize the impact it can have on other aspects of our lives.

Surprisingly, physical health often has a substantial effect on overall sexual health, intimacy, and relationships.

A fit body is a healthy body, one we need to perform and enjoy any sexual experience adequately. If you’re experiencing pain, discomfort, or weakness, you won’t be able to entirely focus on the moment or even physically engage in sex.

From improved performance to increased libido to heightened physical ability, here are the specific ways that athletic experience can boost your sex life and overall pleasure.

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1. Boosted Performance

A fit body and mind can have a massive, positive impact on your self-confidence and stress levels, which in turn, can improve your performance in the bedroom.

When you feel comfortable, you can focus more on intimacy and experience fuller pleasure than if your mind is busy worrying about the way you look.

On top of that, poor fitness, and the health and confidence issues that typically accompany it can cause common sexual dysfunctions, especially those in men like erectile dysfunction and performance anxiety.

Higher weight can lower testosterone levels and inhibit blood flow, two concerns that have connected with an increased likelihood of erectile issues.

These dysfunctions can interrupt you or your partner’s ability to perform at all and positively affect overall feelings of fulfillment and satisfaction.

What You Can Do

If you struggle with high body weight or self-esteem issues that affect your sexual performance, be proactive. There are plenty of ways to improve your experience.

Along with maintaining a consistent workout routine and a healthy diet, working to improve your self-esteem through counseling can vastly lift your performance.

Balance this with any doctor recommendations for appropriate sexual dysfunction treatments, like the prescription medication sildenafil for ED, or sex therapy for performance anxiety.

Taking these proactive steps will help you maintain a healthy sex life and stay motivated to enjoy an improved fitness level.

2. Lengthened Stamina

Like your overall performance, the duration of your sexual experience is often a significant aspect of general sexual satisfaction and fulfillment. Higher fitness levels mean better endurance and blood flow, which in turn means an improved ability to engage in intimate activities for a more extended time.  

A more fit body that regularly engages in cardio activities is able to perform for longer without tiring.

Additionally, when you don't exercise your muscles, they can atrophy from neglect– including your pelvic floor. Your pelvic muscles can weaken to where you are unable to control your sexual stamina. This weakening can lead to a faster finish than you or your partner would prefer, and can severely interrupt the moment.

What You Can Do

For a longer sexual duration, be sure to combine regular workouts with a healthy lifestyle. A diet rich in omega-3s and lean proteins, often consisting of fish, greek yogurt, and nuts can go long ways in muscular development and the balancing of your sex hormones.

3. Increased Sex Drive

Higher fitness levels can also boost libido, particularly in women. Women who exercise regularly report higher sexual interest and satisfaction than women who do not have consistent workout routines.

The blood flow and hormone levels that accompany a healthy heart rate and body weight kickstart natural sexual responses like lubrication and increased sensation to reproductive systems.

Better fitness levels help aid the body’s innate response to sexual stimuli and improve your experience in the bedroom.

What You Can Do

Workouts based on cardio are specifically beneficial for an increased sex drive. If you’re experiencing difficulty with your natural libido, try incorporating a few days of jogging, dancing or cycling into your weekly workout routine.

These, paired with a personal lubricant and diet rich in hormone-balancing foods like maca root or pistachio nuts can lead to healthier libido and attitude toward sex.

how itness impacts your sex life - infographic

4. Improved Flexibility

Along with strength, endurance, and balance, flexibility is a specific form of exercise that’s vital to a healthy body.

Many different strength training exercises, like yoga, calisthenics, or bar lifting, can stretch your muscles to the limits, call for tissue recovery, and make your body more fortified and flexible.

And loose, warm muscles don’t just mean you’re able to get a deeper stretch post-workout. Flexibility allows for more range of movement and lessened discomfort in daily life, especially in intimacy.

It also allows for different, exciting possibilities in the bedroom. And it can make experimentation with new positions or moves more comfortable and ultimately improve your overall sexual satisfaction.

What You Can Do

To enhance your muscles’ elasticity, be sure you’re consistently stretching after every workout, and push yourself to engage in deep stretches before bedtime.

Stretching like this helps improve your flexibility and ultimately, your sex life. And it helps reduce stress levels serving as a useful post-workout cooldown.

5. Longterm Benefits

High fitness levels have fairly obvious longterm benefits that can improve physical, mental, and sexual health.

Regular exercise can boost heart health, lower depression and anxiety levels, and reduce the risk of developing diseases like diabetes, heart disease, and stroke.  

Therefore, it’s critical to maintain a consistent workout routine and healthy fitness levels to keep up your sex life with age. And to improve your physical and mental health.

Read MoreHow To Rekindle The Romance After Cervical Cancer

What You Can Do

Consider finding exercises that you can continue or adapt through the years based on your needs.

Activities like rowing or swimming are great full-body workouts that are easily adaptable as you age and won’t put too much strain on your joints.

Make a point of finding a few exercises that you can stick with to lower your chances of developing serious health concerns or issues in the bedroom. 

Best Exercises For An Improved Sex Life

How Fitness Impacts Your Sex Life - And What To Do About It, Infographic, Exercise

While any kind of physical activity that gets your heart rate up will be useful in improving your intimacy, they are not all of an equal benefit.

Here are some of the most effective exercises to boost your sex life.

1. Kegel’s

Kegel exercises, or the tightening of your pelvic muscles for 3-5 seconds at a time, can help strengthen your pelvic floor and improve sexual function. Try them for sets of 10-15 multiple times a day to achieve the most effective routine.

2. Jogging

Any cardio-based workout, especially jogging, improves longterm blood flow and overall cardiovascular performance. Just keep in mind that to maintain healthy reproductive systems, be sure to wear breathable, supportive shorts during the activity instead of overly-tight ones.

3. Yoga

The slow stretching and profound breathing aspects of yoga help to lower stress and balance out hormone levels, and improve flexibility. All of which should help improve your performance and enjoyment in the bedroom.

4. Sit-ups

Core exercises like sit-ups, planks, and crunches help strengthen the pelvic muscles and make it easier to try different sex positions. Core-strengthening activities are especially beneficial for those who experience back pain after or during intercourse because they provide additional support to your spine. 


Sexual wellness is an essential aspect of a well-rounded life and often depends on a healthy body and mind.

High fitness levels can boost your overall sexual performance, lengthen your duration, and increase your libido and help you maintain personal satisfaction.

Follow these wellness tips to experience an expanded sex life for you and your partner.

Also, learn how to dress seductively for added attention both inside and outside the bedroom.  

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