Can Physical Activity/ Exercise Improve your Sexual Health?
To put it simply, exercising releases feel-good neurochemicals into your brain such as endorphins, serotonin and dopamine. When your brain is flooded with these chemicals, it triggers positive feelings throughout your body and can help to combat feelings of anxiety, depression, stress, pain and self-consciousness (Blueheart, 2021). We were interested in exploring the available research on the impact of exercise on sex, including any links between sexual functioning, body image and desire/libido.
Our libidos, also known as our sexual desire, are impacted by many different things and include environment, physical, emotional, psychological and relational. Some of these influences we may not be able to control. However, we reviewed the available research and found that exercise can play a role in supporting libido.
The research we found has distinguished between men* and women*, and we acknowledge here (as with most existing research) that the gender terms are usually used to describe male and female genitals, as opposed to gender identity. For the purposes of this article, we will utilise the language within the research, however acknowledge that not everyone aligns with such gender identities.
Link between Physical Activity/Exercise and Sexual Function in Men
One study found a positive relationship between physical activity and sexual function, particularly arousal, in subpopulations of men (PMID: 15213209).
This study tested the hypothesis that lifestyle changes aimed at reducing body weight and increasing physical activity would improve erectile functions in obese men.
The results saw that 31% of men in the intervention group regained sexual function after 3 years of consistent exercise regimes.
Link between Obesity and Sexual Function
Acknowledging that BMI is not a fool-proof method of assessing health and wellness, a 2018 study found that:
Men with a BMI of 30 above, had a 30% higher risk for erection issues than those with a BMI below 30 .
Half of obese men reported difficulty with sexual performance.
Over 40% of obese men reported problems with sexual desire.
Similarly, 40% of obese women reported not enjoying sexual activity.
An overweight or obese person (which is currently defined as someone with a BMI above 30) is more likely to report a negative perception in appearance, suggesting connections between body fat percentage, sexual function, and self-esteem (PMID: 29922686). This very likely links to the societal fat-phobia and focus on leanness and thinness as the only way to be healthy.
One study concluded that a reduction in body fat may improve sexual behavior and experience for both men and women (PMID: 29922686), acknowledging that this is likely linked to self-perception as well as the physiological components outlined in the research.
Now that we understand some of the physiological aspects of our libidos, let’s take a look at how those factors work with our psychologies.
The Impact of Exercise on Mental Health and Sexual Satisfaction in Women
Research has found that exercise contributes to the prevention and improvement of mild to moderate depressive and anxiety disorders, supports cognitive function and overall quality of life.
For those of you who have jumped on the pilates band-wagon, you’re on the right track! The Journal of Sex & Marital Therapy (2016) found that pilates exercise has shown to have health benefits including enhanced physiological functioning, improved psychological functioning, and learning of functionally effective postural set and motor-patterns.
One study specifically focusing on female sexual functioning found that a regular Pilates program increased Female Sexual Function Index (FSFI) scores. These scores measured low desire, arousal difficulties, orgasmic difficulties, and pain during sex (The Journal of Sex & Marital Therapy, 2016, DOI: https://doi.org/10.1080/0092623X.2015.1033576).
Another study looked at sexual functioning in those who identify as women and found that:
Exercise can contribute to the prevention and improvement of mild to moderate depressive and anxiety disorders, cognitive function, and quality of life.
Many of the physiological mechanisms involved in exercise are implicated in female sexual functioning.
Exercise has been shown to positively impact a variety of hormones such as cortisol, estrogen, prolactin, and oxytocin - all of which have been linked to arousal.
Improvements in physiological sexual arousal after exercising appear to be driven by increases in sympathetic nervous system activity and endocrine factors.
Incorporating frequent movement and exercise likely enhances sexual satisfaction by preserving autonomic flexibility, which benefits cardiovascular health and mood.
Those who exercise regularly were found to experience a more positive body image, which has been linked to overall sexual well-being.
(Sexual Medicine Reviews, 2018, DOI: https://doi.org/10.1016/j.sxmr.2018.02.004).
So, as the research suggests, some physical activity/exercise (which doesn’t mean slogging it out at the gym 5x per week) can be a tool that we can utilise to maintain and/or improve sexual functioning, and increase our moods, libidos and general mental health!
Depression - PMID: 2141567
Anxiety - DOI: https://doi.org/10.2165/00007256-199111030-00002
Cortisol & Arousal: DOI: https://doi.org/10.1111/j.1743-6109.2008.00922.x
Mood - DOI: https://doi.org/10.1037/0278-6133.20.4.267
Body Image - DOI: https://doi.org/10.1111/j.1743-6109.2009.01604.x