Physical Fitness with an Unconventional Twist: Exploring the Concept, Its Advantages, and Recommended Routines
In the realm of health and wellness, a revolutionary concept is gaining traction: "Sexercise." This innovative approach, coined by celebrity trainer Jason Rosell, combines physical exercise with sexual activity to enhance sexual health, performance, and satisfaction.
A 2017 meta-analysis revealed that moderate to high-intensity aerobic exercise provides optimal benefits for reducing erectile dysfunction (ED), a common concern for many individuals [1]. Activities such as running, cycling, and swimming, which increase endurance and blood circulation, are crucial for maintaining erections and sexual stamina. Aim for 150 minutes of moderate aerobic exercise per week for optimal results.
Yoga and Pilates, known for improving general strength and flexibility, can make certain sexual positions easier and more comfortable. Poses like the Boat, Half Camel, Triangle, and Extended Triangle help improve hip flexibility, core strength, and stamina, which can enhance sexual performance and satisfaction [1].
Strengthening pelvic muscles through exercises like Kegels also plays a significant role in sexual health. Kegels, which involve locating the right muscles when urinating, stopping mid-flow for a few seconds, and repeating a few times daily, can help a person orgasm more easily, improve vaginal lubrication, and increase blood flow to genital areas [2]. Moreover, these exercises can help with urine leakage and incontinence.
Squats and weight lifting can help increase endurance and strength, making certain positions and types of sex easier. By enhancing testosterone levels, light weight lifting boosts libido and muscle tone, supporting better sexual health, especially after menopause [2].
Mindfulness and Sensate Focus exercises, which focus on awareness and sensation during intimacy, can reduce performance anxiety and improve emotional and physical connection with a partner [3]. These techniques are essential in enhancing sexual experiences, as they allow individuals to focus on their bodies and the sensations they experience.
While specific "sexercise" sex positions by name are less often explicitly named, yoga poses that enhance flexibility and strength translate well into sexual positions. Positions that require core stability, hip flexibility, and pelvic control, such as variations of seated, squatting, and supported bridged positions, effectively combine exercise with sexual activity due to engagement of relevant muscle groups [1].
The benefits of sexual activity extend beyond the physical, improving heart health, a healthier immune system, better emotional health, better self-esteem, healthy relationships, better sleep, and stress management [4]. Furthermore, regular exercise, such as running or walking, may reduce the risk of ED in people with penises [1].
Exercise can also help reduce the risk of chronic illnesses such as diabetes, which can cause sexual issues. By maintaining a regular exercise regimen and incorporating sexercise into one's lifestyle, individuals can improve their overall health, sexual performance, and satisfaction.
In conclusion, sexercise offers a holistic approach to improving sexual health and performance by optimizing muscle tone, blood flow, flexibility, and psychological well-being. By incorporating targeted physical exercises and mindful sexual practices, individuals can enhance their sexual experiences and reap the numerous benefits that come with it.
[1] Araujo, A., et al. (2017). Association between leisure-time physical activity and erectile dysfunction in men: a systematic review and meta-analysis of observational studies. British Journal of Sports Medicine, 51(14), 920-926. [2] American College of Obstetricians and Gynecologists. (2019). Sexual problems in women. Retrieved from https://www.acog.org/womens-health/faqs/sexual-problems-in-women [3] Carson, C. (2019). Mindfulness and sex: a guide for couples. Retrieved from https://www.psychologytoday.com/us/blog/the-sex-question/201908/mindfulness-and-sex-guide-couples [4] Hackett, G. (2018). The 5 health benefits of sex. Retrieved from https://www.healthline.com/health/benefits-of-sex#1
- Enhancing hip flexibility, core strength, and stamina through yoga poses like the Boat, Half Camel, Triangle, and Extended Triangle can make sexual positions easier and more comfortable, contributing to better sexual performance and satisfaction.
- Regular Kegel exercises, which help locate, strengthen, and control pelvic muscles, can improve vaginal lubrication, orgasm, and blood flow to genital areas, thereby having a positive impact on sexual health.
- Engaging in moderate aerobic exercises such as running, cycling, and swimming for 150 minutes per week can reduce the risk of erectile dysfunction and help maintain erections and sexual stamina, supporting better sexual health and performance.
