Regular exercise is still the best way to improve your sex life

There's a couple of startling similarities between a good, sweaty workout in the gym and those of a more intimate nature with one even helping improve performance during the other.

In fact, One study concludes that even small bouts of exercise can improve healthy sexual functioning.

From gym to bedroom

As we all know, sex is an essential part of human life, be it from a reproduction stance or simply pleasure. Yet studies show that unhealthy lifestyles are affecting the quality and quantity of lovin' we are having in 2019:

"Men with a high body mass index (BMI) had a 30 per cent higher risk for erectile dysfunction than those with a healthy BMI. Half of obese men reported difficulty with sexual performance, while over 40% reported problems with sexual desire. Similarly, 40 per cent of obese women reported that they did not enjoy sexual activity."

Coincidentally (or not), as 70 per cent  of Australians admit to little (to no) exercise, Durex performed a study on 26 countries, and Australia was near the bottom of least sexually active. Just worse than Singapore.

Target muscles

If you're into stamina and longevity both in and out of the gym, focus on glutes (your bum), hip flexors, abs, and quadriceps – get involved with squats, lunges, deadlifts, and planks. Increase the intensity with burpees and walking kettlebell goblet walks.

Push-ups are man's best friend as a lean chest, stable shoulders, and nice triceps. Flexibility and breathing can always be handy too, so get involved with yoga or pilates.

Tabata-rotica

Sex therapists agree that sex lasting three-to-seven minutes is "adequate", and sex between seven-to-13 minutes is "desirable". Anything more (or less) isn't doing the job. So, train your body with intensity within that five to 15 minutes range.

Ensure your cardio sessions consist of some high intensity movements. My favourite three are: skipping rope, running stairs, and the stationary rower. Even better, plan some body weight Tabata sessions: 20 seconds of movement (90-100 per cent effort), 10 seconds of rest until the clock hits four minutes. Try a Tabata session with push ups and squats, rest then follow it up with skipping rope and burpees.

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Sometimes a hug will do

"Sex with my partner makes me feel good mentally."

Of course it does, as you release oxytocin and endorphins - those feel-good hormones. Yet for many, depression and anxiety are a complicated hurdle in wanting to get intimate. For others a simple kiss, cuddle, hand holding, and extended hug with emotional support is what the mind / body requires. That 20 second hug is a real thing, as Harvard Health reported on the oxytocin link between hugging and lowering blood pressure.

But ultimately the message is simple: move your body, and get more lovin'. Sure, some are loved up in relationships where this is possible, but others are swiping on the dating app sushi-train. Plenty more struggle within their marriages and/or other insecurities and complications be it bodily or communication breakdown.

But there's no doubt exercise breeds energy, and mind/body confidence, which all translates to healthier performance on the personal side. Start with putting on that lycra, stretching the body, getting physical and let me hear your body talk.

Passion for lifestyle change is the cornerstone for everything Michael Jarosky does. A Sydney-based personal trainer, he cajoled thousands of Executive Style readers to undertake his "Cut The BS" diet, and champions a charity weight-loss event, Droptober.

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