Key takeaways:
Exercise can boost your sex drive by increasing blood flow to your genital organs. It also helps reduce stress and improve self-confidence.
Regular exercise promotes better sleep and heart health, which may also increase libido.
Aerobic exercises, yoga, and Kegel exercises can help improve sexual function and desire.
Your sex drive — also called libido — is what makes you want to have sex. Everyone's libido is different. And it's perfectly normal for your interest in sex to fluctuate.
Many factors can impact your sex drive, like your age, mental health, and overall well-being. So can the medications you take and your relationship status. But here's something you might not have considered: Your workout routine can also affect your sex drive.
How does working out increase your sex drive?
Many people find that they have a higher sex drive when they exercise regularly. This isn't just a coincidence; there's scientific evidence to back it up. For example, a study shows that regular exercise for 1 to 6 hours per week can improve desire, arousal, and lubrication in women. And regular aerobic exercise may increase men’s ability to get and maintain an erection.
So, what is it about exercise that boosts your libido? Let’s take a closer look at the ways working out increases sex drive — and the science behind it.
Increased blood flow
Working out increases blood flow throughout the body. And this is true for the sexual organs, too. During arousal, blood rushes into the penis, filling spongy tissues and causing an erection. Anything that limits blood flow can lead to issues with getting or keeping an erection. The same principle applies to the clitoris. Increased blood flow to the clitoris causes swelling, arousal, and greater sensitivity.
More blood flow means more oxygen and nutrients, which are essential for sexual function, Farhan Malik, MD, a male sexual health specialist and Senior Medical Director at Prometheus by Dr. Malik, told GoodRx Health.
A meta-analysis of studies found that aerobic exercise significantly improved erectile dysfunction (ED). And a small study found that elite female athletes had better blood flow and sexual function than inactive women. The researchers suggested these benefits might be due to better physical fitness and body confidence.
Testosterone boost
Even though everyone has testosterone, it’s often thought of as a “male hormone.” That’s because it's responsible for many functions in men, including sexual desire and sperm production.
Working out can increase testosterone levels in men, according to several studies. But the extent of this effect varies depending on the person's fitness level, workout type, and exercise intensity. It also depends on when testosterone levels are measured compared to when a workout took place. Dr. Malik explained that strength training and weightlifting specifically boost testosterone production and release.
Women have testosterone, too — just in smaller amounts. For women, the link between testosterone and sex drive is less clear, but experts believe it plays a role. Older research found that weightlifting slightly increased testosterone levels in women.
Stress reduction
When you're stressed, cortisol hormone levels increase, which can decrease libido. You may also feel muscle tension and fatigue. And changes in your sleep and eating habits can occur, which can further reduce sexual desire.
What's more, stress can preoccupy your mind, leaving little room for sexual interest. A study found that women who were constantly stressed had lower levels of arousal. The researchers think this finding was due largely to distraction, not increased cortisol.
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Stress can also lead to anxiety and depression, which can affect libido.
To lower stress, exercise can help. Exercise triggers the release of endorphins and other natural "feel good" chemicals. Dr. Malik said this helps reduce stress and anxiety, two major libido killers. In a small study, women with major depressive disorder exercised for just 30 minutes a week. They saw improvements in their symptoms, regardless of exercise intensity.
Improved cardiovascular health
A heart condition can impact your sex life in different ways. You might tire easily or get short of breath during physical activity, including sex. About one in four people with heart problems also has depression, which can further dampen sex drive.
Some heart medications can also affect your sexual function. For example, certain beta blockers might cause ED and reduce your sexual desire.
Regular exercise is one of the best things you can do for your heart and blood vessels. When you exercise, your heart gets stronger and better at pumping blood. A strong heart can deliver oxygen and nutrients to your muscles and organs more effectively. This improved blood flow and cardiovascular health can also benefit your sex life.
Better sleep
Lack of sleep zaps your energy and focus. It can also take a toll on your sex life. One study shows that women who don't get enough sleep may have lower libido and more difficulty with arousal.
Men aren't immune to the effects of poor sleep on sexual function, either. Multiple studies have noted a link between sleep disorders and ED. Still, there's a need for more research on how sleep issues can lead to sexual problems.
Scientists aren't entirely sure how exercise improves sleep. But they believe that moderate aerobic activities increase the amount of deep, slow-wave sleep you get. This type of sleep helps you feel refreshed and rejuvenated in the morning.
The stress-busting effects of exercise may also play a role in helping you sleep better. In one study, people with insomnia practiced either resistance training or stretching. Both groups had better sleep. When you're well-rested and energized, you may be more interested in sex.
More self-confidence
You may not see yourself as attractive or desirable if you feel insecure. This can cause anxiety or embarrassment during intimate moments. And those feelings make it hard to enjoy the experience.
Concerns about your sexual performance can also affect your self-confidence. You might avoid sex or feel disconnected from your partner during intimacy.
Exercise can boost your self-confidence. "When men feel more energetic, confident, and relaxed from working out, they often experience greater sexual desire and satisfaction," Dr. Malik noted.
This benefit isn't limited to men. Increased physical activity is linked to better self-esteem among many adults, including middle-aged women. Feeling more positive about yourself can translate into an improved sex drive.
What are the best workouts to increase libido?
Experts suggest adults get at least 150 minutes of moderate-intensity aerobic activity weekly. Alternatively, adults can do 75 minutes of vigorous aerobic activity per week. They also recommend muscle-strengthening exercises at least 2 days per week. These general guidelines help maintain overall health.
But certain exercises may be particularly beneficial for boosting libido, such as:
Weight lifting and bodyweight exercises: These activities can help increase testosterone levels. Dr. Malik recommended doing two to three strength workouts per week. He suggested focusing on exercises that work large muscle groups to optimize testosterone response. Examples include squats, dead lifts, and bench presses.
Aerobic exercises: Heart-pumping activities — like brisk walking, jogging, cycling, or swimming — increase blood flow throughout the body and genitals. This can boost sexual health and fitness.
Kegel exercises: Stronger pelvic floor muscles support the bladder, bowel, and uterus. They also help increase arousal and sensitivity and improve sexual performance. And Kegel exercises can help you achieve just that. Plus, these exercises are easy to do anywhere.
Yoga: This mind-body practice can boost your sex life in surprising ways. For example, it may reduce stress and improve sleep. Seated poses can strengthen pelvic muscles while improving blood flow to the genitals. Breathing exercises (called pranayama) can help you relax and focus during intimate moments.
While you're at it, try working out with your partner. Exercising together can help you feel more connected and strengthen your relationship. This, in turn, can have a positive impact on your sex drive.
Can too much exercise decrease your libido?
Exercise may help your sex drive. But overdoing it can have the opposite effect.
Excessive exercise can lower libido by disrupting the body's energy balance, Dr. Malik explained. Intense training uses a lot of your body's energy. This can cause a state called relative energy deficiency in sport (RED-S). In this state, the body releases stress hormones, like cortisol. But it suppresses testosterone, estrogen, and other sex hormones. The result? A potential dip in your sex drive.
This issue is most common in endurance athletes and people on very low-calorie diets. To avoid this problem, Dr. Malik suggested eating enough to match your training demands. Try spreading your calories out throughout the day. And focus on eating nutrient-dense foods.
The bottom line
Exercise can boost your sex drive in several ways. It helps by increasing blood flow to your sexual organs and raising testosterone levels. Exercise may also reduce stress and boost self-confidence. Aerobic activities, such as jogging or cycling, can enhance sexual function and desire. Strength training and yoga also contribute to improved sex drive.
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