How to Improve Mens' Sex Life
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A sobering statistic that should shock people is that 79% of men who suffer from erectile dysfunction (ED) are overweight. 35-75% of men who have pre-existing lifestyle diseases like diabetes, renal failure, high blood pressure, and chronic obstructive pulmonary disease also suffer from ED. Unfortunately, this is no longer just a problem that men over 40 are experiencing, but 26% of younger men are also experiencing some form of sexual dysfunction. While there are so many reasons behind sexual performance problems, the research shows that making simple lifestyle tweaks is a great way to improve your sex life.
How to improve mens' sex life
Ways that prevent erectile dysfunction:
- Improved strength and stamina
- Reducing fat and increasing muscle mass
- Improved cardiovascular function
- Core strength
- Better sleep
- Improved mood and mental health
1. Improved strength and stamina
On average, men can last anywhere between 5 minutes to half an hour for penetrative sex. If a man ejaculates soon after penetration or within less than 1.5 minutes, that's considered premature ejaculation.
If you are out of shape, you'll find that even when you get going between the sheets, you may not last as long as you did when you were younger. Working out on a regular basis increases strength and helps to prolong sex sessions. If endurance is your goal, lifting weights and doing a bit of cardio will go a long way!
2. Reducing fat and increasing muscle mass
There's a correlation between higher BMI and ED. Unfortunately, for men who are obese the incidence of ED is more prevalent, even in men younger than 40. By reducing fat mass and increasing muscle mass, testosterone production can be increased which helps to alleviate ED. That means adding weight lifting a minimum of 3x a week to get the fat burning effect for your body and getting adequate rest in between sessions.
3. Improved cardiovascular function
If you want increased stamina and endurance for those marathon sex sessions, you've got to add some cardio to your workout routine. Whether that is high intensity interval training or steady state cardio for 30 minutes 2-3 times a week. Increased blood flow helps with arousal and erections. Improved oxygen consumption and lung capacity is needed to maintain an erection.
4. Core strength
If you want to avoid back and hip pain while getting adventurous in bed, you need to improve your core strength. That includes exercises for both your abdominals and posterior chain. Doing planks, crunches, leg raises, and functional training is very effective. Hip mobility can be increased by doing yoga and stretching. You don't want to bring your sex session to an end early because your back is screaming! Pelvic exercises like kegels and hip thrusts are also great for building up your core strength and preventing ED.
5. Better sleep
People who suffer from insomnia are heavily correlated to develop ED. Sleep helps us recover from stress and increase executive function. If you struggle to sleep, chances are that it will impact your sexual performance. If you are a shift worker, it can be hard to change up your sleep routine frequently. Sleep apnea is also known to cause ED. Using a CPAP machine can significantly help improve erectile function.
6. Increased mood and mental health
Unfortunately, our lives are fast paced and hectic which increases cortisol and decreases testosterone production. It's vital for us to work towards tackling our anxious brains for future thinking scenarios that may never happen. If you are experiencing anxiety or depression, it's important to get professional help to cope with stressors. When you are in your head too much, that can kill an erection in the moment which is frustrating.
Hold yourself accountable for your sexual health
If you are pushing off becoming active because you are too busy, unfortunately your sexual health can be significantly impacted. Younger men are reporting ED which is completely preventable with a few select changes to lifestyle.
Book a free demo session with the coaches at Rage Fitness to hold yourself accountable for your physical and sexual health. Call or text us at 1-825-945-7733 or fill out the online contact form today!
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FAQs
Your final goal weight will be completely personal and will depend on your starting weight, your height, your build, and your muscle mass. In general, a healthy amount of weight to lose is about 1 to 2 pounds per week.
To stay healthy, adults are recommended to get at least 30 minutes of moderate physical activity each day. If you want to lose weight or gain muscle you will need more exercise than this. If you are just starting your fitness journey, start out slow and gradually build up to frequent intensive workouts.
Healthy living has no age limit. If you want to get into fitness but don’t know your limits, you can partner with a personal trainer who will customize your workouts to ensure you aren’t pushing yourself too hard while also making steady progress.
CHOOSE RAGE FITNESS
If you are seeking to lose weight, increase your physical fitness, or transform your body and your life with a superior personal training experience try Rage Fitness, With some of Calgary’s top personal trainers, the team at Rage Fitness is standing by to guide you on your journey to comprehensive wellness. Find out more by calling 1-825-945-7733 today.
