Sexercises are exercises which can help your sex life. They include activities, moves and stretches you can do to improve the strength and flexibility of certain areas of the body which can help with position and stamina.
Research has shown that high levels of sexual activity in both men and women over 55 are associated with higher levels of fitness when compared to young, inactive people. Sex is a great full-body workout, so make sure you’re fighting-fit with these exercises.
Incorporating these exercises into your weekly routine can help with a range of issues, including body confidence, stamina, premature ejaculation and even erectile dysfunction.
Yoga helps you to maintain strength and improve flexibility. It can also help to relax your mind, helping you to deal with stress which may be affecting your intimacy. If you don’t feel comfortable learning the ropes in front of your partner, why not look for a men’s- or women’s-only yoga class? If you have any pre-existing issues, such as back pain, arthritis, osteoporosis or osteopenia, it is important to inform the instructor before you start the class – if they are qualified they should be able to suggest modified movements which won’t put you at risk of hurting yourself.
Kegal exercises help you to build strength in your pubococcygeus (PC) muscles, which help to make up your ‘pelvic floor’. Strengthening your PC muscles can help with enjoyment of sex in women, and erectile strength and premature ejaculation in men. They can also help with incontinence. To perform kegal exercises, squeeze and tighten your PC muscles – it should feel like they are drawing up into your body. Hold the squeeze for 10 seconds, then relax. Start with just 10 or 20 a day – you can work your way up into the hundreds as you get stronger. One of the best things about kegal exercises is that you can perform them anywhere and nobody will know what you are doing. Try doing a set while you are waiting at a red light, sitting at your desk or cooking dinner. If you are having trouble finding your PC muscles, next time you visit the bathroom try stopping the flow of urine mid stream – the muscles you use to perform this action are your PC muscles. Remember the feeling so you can start exercising them.
As previously stated, sex is one of the best full-body workouts available. Ensuring you are aerobically fit will help to improve your stamina during the act. Aerobic exercise also helps to improve the blood flow around your body, including to your genitals. Being aerobically fit is associated with a 30 per cent lower risk of erectile dysfunction. Why not go for a walk with your partner as a build up to the act itself? Walking helps to relieve stress and release endorphins (much like sex itself). You could also try swimming. Swimming does not put stress on joints, and research has found that swimmers in their 60s had sex lives comparable to that of the average 40-year-old. Breaststroke is particularly helpful for exercising pelvic floor muscles.
Sit-ups and push-ups
Sit-ups and push-ups are handy because they can be performed from the comfort of your own home. They are simple to do, easy to measure, and you can build up from just four or five per day to 40 or 50. They help to strengthen and tone muscles, which can really improve the way you feel about your body.
Stretching is another simple task you can perform at home. Try doing a few pelvic lifts, or see how long you can hold the ‘butterfly’ stretch.
Do you have any tips to share? Leave your best sexercise advice in the comments below.