The link between cardio and your sex life

There’s no better feeling than coming down after a heart-pumping session at the gym or in the great outdoors—or even in your at-home exercise space. While, intuitively, many of us are aware that getting exercise in general and cardio in particular is important to good physical health, fewer people are clued in to the fact that getting your heart beating a little faster now and then is also integral to sexual health. Just as good sleep and a healthy diet are. True story.

Exercise and the sex you’re having...or not having

According to the National Institutes of Health, 43% of women and 31% of men have some form of sexual dysfunction, with obesity and a lack of exercise being common factors. Close to four out of five women who don’t exercise report sexual dysfunction compared to women who exercise regularly. At the same time, women who exercise up to six hours per week show lower sexual distress and resistance in their clitoral arteries, as well as significantly higher levels of desire, arousal, lubrication and orgasm. All of this is significant because it indicates that exercise can reduce the chances of experiencing painful sex and improve overall satisfaction. Another study found that men who worked out at least 90 minutes per week were 20% less likely to develop erectile dysfunction.

What qualifies as cardio?

Just so there’s no confusion, let’s define cardio, shall we? Also called cardiovascular, aerobic or endurance exercise, cardio is any activity that gets you breathing a little faster and increases your heart rate. So while something like Pilates is a fantastic strength-based workout, and great for your sex life in its own way, it doesn’t qualify as cardio. Think more along the lines of jump rope, jumping jacks, burpees, climbing stairs, running, biking, climbing, HIIT, rowing, swimming, and more intensive yoga—to name just a few.

Hell—sex itself might even qualify, depending how hard you go, ‘nam sayin’? While low-intensity activities like walking or dancing count too, the faster you walk or dance, the better.

Here are just a few of the many ways that regular cardio can benefit your sex life:

- You get turned on more easily.

Research shows that exercise has an immediate positive effect on your libido. Just 20 minutes of cardio can effectively prep your sweet body for sex. Blood flow to the genitals can increase by as much as 150% immediately after exercise, favorably affecting your levels of desire, arousal, lubrication, and even your attraction to your partner. Those with penises often find it aids with obtaining and maintaining an erection. You can expect your sex drive to peak around 15 to 30 minutes after intense exercise. 

- Your happy hormones multiply.

Chances are you’ve heard the term “runner’s high,” which refers to the link between cardio and your body's release of endorphins. Endorphins are hormones produced in your brain to help relieve pain, reduce stress, relax you, and improve your mood. Cardio can likewise increase other “happy hormones,” like dopamine and serotonin. Hot tip: since sunlight can help maximize your serotonin boost, consider moving your workout outdoors. Also, aim for 30+ minutes of cardio at a time. While any amount has its benefits, higher-intensity workouts offer a greater “high.”

- Your self-confidence grows.

Exercise positively effects body image, mood, flexibility, and energy levels alike—all of which play a significant role in sexual wellbeing. It’s only natural that once you establish a routine cardio regimen, you start feeling fitter and leaner and more attractive. This, in turn, improves self-esteem. And, because nothing is sexier than self-confidence, your partner is likely to respond positively too. While a positive and fulfilling sex life has nothing whatsoever to do with BMI, when you’re more confident about your body during sex, it’s easier to focus on pleasure rather than being distracted by how your body looks or what your partner may or may not be thinking. At the end of the day, it’s all about how you feel in your body.

- Your stamina increases.

When you’re getting a regular cardio workout, you tend to develop more endurance—or sexual stamina, shall we say. This is pretty important, considering that the Mayo Clinic compares one session of sexual intercourse to climbing 2 or 3 flights of stairs, and the National Institutes of Health says a half-hour of sex can burn 100-125 calories, much like walking at a 3 mile-per-hour pace. No matter what type of cardio you choose, it’s sure to improve your cardiovascular health and boost that stamina so you can enjoy your enhanced sex drive for longer stretches of time without becoming depleted.

- You become less stressed, and less depressed.

Being stressed or depressed can kill your libido. Antidepressants are also notorious for negatively affecting your libido. Fortunately, exercise is fantastic at fighting stress, anxiety, and depression—which means it can revive your drive and then some. While there is no one-size-fits-all approach, some people may even find that a regular cardio workout can help to lower or even eliminate their dosage of anti-depressants or anti-anxiety meds. If so, all the better!

How to make cardio work for your sex life

Now that you’re down with cardio, here are a few basic tips to help ensure your sex life benefits as much as possible:

- Take a few minutes to warm up before every session and cool down afterwards too.

- Give yourself time to recover between workouts.

- Eat a healthy, balanced diet.

- Get enough sleep.

- Create a weekly cardio routine based on realistic goals.

- Start slowly, and gradually build up the intensity and frequency of your workouts.

You got this! <3