Up to 40% of adults will experience some type of sexual functioning problem; although the link between physical activity and sexual function may not be obvious, sexual dysfunction is reduced in people who are physically active. The odds of sexual activity are also increased in men and women who are physically activity (moderate intensity) at least once per week, compared to those who are inactive.
How might physical activity be an aphrodisiac?
There are many ways in which physical activity can support sexual function and arousal, including:
1. Expending calories and reducing body weight
All physical movement is important for health and sexual intercourse can fall within the moderate intensity physical activity category. Sexual intercourse can expend around 100 kcals and raise participants’ heart rate to between ~90 to ~130 beats per minute, similar to a brisk walk or slow jog. Average energy expenditure during sexual activity is typically around 101 kcal in men and 69 kcal in women. Men may expend more energy than women because they tend to be more physically active during sexual intercourse and weigh more. Expending an extra100 kcal per day could contribute towards preventing weight gain and sexual intercourse, if performed regularly, may contribute to achieving, a small, but important, energy deficit.
2. Improved body image
Working out regularly can make people feel sexy and ‘in the mood for love’ through increasing self-esteem and improving body tone, potentially leading to greater sexual confidence and increased participation in sexual activities.
3. Controlling hormones and improving mental health
Stress can result in the body producing more cortisol, which may lead to people struggling to feel sexually aroused. However, physical activity can increase feel good hormones such as endorphins, serotonin, dopamine and oxytocin to help reduce stress and anxiety and increase feelings of happiness and pleasure. Physical activity can increase testosterone levels in both men and women, potentially leading to a greater desire for ‘dancing in the sheets’, and it has positive effects on psychological concerns (e.g. depression, mood & insomnia) that are linked with sexual dysfunction.
4. Increasing blood flow and circulation
Physical activity has a pivotal role to play in increasing blood flow and circulation in the body, and sex organs require a good flow of blood to respond and operate properly. Studies have shown that being physically active may help men to avoid erectile dysfunction. In women, physical activity can increase physiological sexual arousal, desire for sex, sexual excitement and lubrication, and help women to get ‘off the starting blocks’ more quickly.
5. Increasing energy levels
Feeling fresh and energised can increase motivation for sexual intimacy and it can be difficult to feel passionate when feeling tired or lacking energy. Mitochondria are key in the production of energy within body cells and physical activity increases mitochondria levels, increasing feelings of energy and being ‘up for it’.
6. Building stamina
Activities such as running, walking, cycling and swimming can improve breathing, heart rate and muscle activity, as well as enhance blood flow, potentially leading to better sexual satisfaction. Sexual activity is an entire body experience therefore it is important to keep the blood vessels, nerves and muscles working. Strength-based training can increase muscle mass and flexibility, useful attributes for sexual stamina, particularly in prolonged sessions of acrobatic passion.
Don’t stop till you get enough
Like all things, you can get too much of a good thing, and it is important not to engage in excessive amounts of physical activity as this may result in counteractive effects, causing stress to the body and reducing sexual desire and arousal. Adults should accumulate at least 150 minutes of moderate intensity physical activity, or 75 minutes of vigorous intensity activity; or even shorter durations of very vigorous intensity activity; or a combination of activity intensities each week. All types of physical activity count towards this goal and any activity, however brief it might be, is better than none. If time is of the essence, even ‘quickie’ bouts of vigorous intensity physical activity lasting as little as ~4 minutes per day has been associated with substantially lower mortality.
Professor of Behavioural Medicine and Centre Director