Move to Improve: How Exercise Enhances Men’s Sexual Vitality
Whether you’re new to the community or have been following Zander Holt for a while, we all likely have more in common than we think.
We all want to improve our health and vitality not just for ourselves, but for our partners and relationships. We all want to know what to do (and what not to do) in order to get us there. And as we’re adding new goals, exercises, therapies, supplements and diet changes to our lives, we want to know exactly how it benefits us.
The ultimate motivation between making more good choices rather than bad choices lies in knowing exactly what the good choices do for us, and what the bad choices take away from us.
In this article, we’re going to take a brief but deep dive into the benefits of exercise not just on our bodies as a whole, but for our sexual health as well. That way, as we come to those points in our day where we find ourselves at the crossroads of making a choice for our health, we choose the direction that will keep us younger, fitter, happier, confident and more vital.
Benefits Of Exercise On Our Biology
Exercise has wide-ranging effects on the human body, impacting various physiological systems:
Cardiovascular System
Strengthened Heart Muscle
Regular aerobic exercise strengthens the heart muscle, allowing it to pump blood more efficiently. This improved efficiency means the heart can pump more blood with each beat, reducing the overall workload on the heart.
Increased Cardiac Output
Exercise increases the heart’s stroke volume and improves its ability to pump blood, leading to higher cardiac output during physical activity and at rest.
Enhanced Circulation
Physical activity promotes better blood flow throughout the body, including in small blood vessels around the heart where blockages can occur. This improved circulation can help prevent heart attacks.
For more on the power of blood flow, check out our post on circulation.
Lower Resting Blood Pressure
Consistent moderate to intense exercise can lower blood pressure by an average of 3.4/2.4 mmHg. Even small reductions in blood pressure can significantly decrease the risk of heart failure.
Improved Vascular Function
Exercise enhances the production of nitric oxide and other vasodilators, promoting better blood vessel function and elasticity.
Musculoskeletal System
Muscle Strength
Regular physical activity, especially resistance training, increases muscle strength and mass. This improved muscle strength helps protect bones and joints, reducing the risk of injury.
Bone Density
Weight-bearing exercises and strength training are essential for strengthening bones. This is particularly important for women and the elderly, as it helps reduce the risk of osteoporosis and related fractures.
Joint Lubrication and Nourishment
Exercise promotes the production of synovial fluid, which lubricates joints and provides nutrients to cartilage, helping to maintain joint health.
Flexibility and Range of Motion
Regular physical activity, including stretching exercises, improves flexibility and maintains or increases range of motion in joints.
Posture Improvement
Strengthening core muscles through exercise helps improve posture, which can reduce the risk of back pain and other musculoskeletal issues.
Endocrine System
Physical activity is a powerful activator of the endocrine system, promoting the production and release of various hormones. This stimulation helps maintain hormonal balance and supports essential bodily functions.
Regular exercise also enhances the body’s sensitivity to hormones, particularly insulin. This increased sensitivity helps regulate blood glucose levels more effectively.
Growth Hormone (HGH)
Exercise, especially high-intensity workouts, stimulates the release of human growth hormone. HGH plays a crucial role in muscle and bone growth, metabolism regulation, and immune system function.
Cortisol Regulation
While exercise temporarily increases cortisol levels, regular physical activity can help regulate cortisol production over time, potentially reducing chronic stress.
Neurotransmitters
Physical activity increases the production of mood-regulating neurotransmitters:
- Dopamine: Enhances mood and reduces stress and depression.
- Serotonin: Improves sleep, mood, and various physiological functions.
Nervous System
Neurogenesis
Exercise stimulates the production of new neurons, particularly in the hippocampus, which is crucial for learning and memory. This process, known as neurogenesis, helps improve cognitive function and mental alertness.
Neuroplasticity
Physical activity enhances neuroplasticity, the brain’s ability to form new neural connections and adapt. This improves overall brain function and can help in recovery from neurological injuries.
Lowered Sympathetic Nervous System Activity
Consistent exercise can reduce the overactivity of the sympathetic nervous system, which is responsible for the “fight or flight” response. This leads to better stress management and reduced anxiety.
Enhanced Memory and Learning
Exercise increases the production of brain-derived neurotrophic factor (BDNF), which supports the survival and growth of neurons, particularly in areas related to learning and memory.
Better Focus and Attention
Regular physical activity improves blood flow to the brain, enhancing oxygen delivery and promoting better focus and attention.
Metabolic Function
Enhanced Glucose Uptake
Regular physical activity increases insulin sensitivity, allowing cells to more effectively take up glucose from the bloodstream. This improvement can be seen even after a single bout of exercise and can last for up to 16 hours post-exercise in both healthy individuals and those with type 2 diabetes.
Insulin Sensitivity
Consistent exercise over time can lead to sustained improvements in insulin sensitivity. An 8-week exercise program has been shown to restore healthy insulin activity in the brain, particularly in individuals with obesity.
Elevated Resting Metabolic Rate
Regular exercise, especially strength training, can increase muscle mass, which in turn raises the body’s resting metabolic rate. This means more calories are burned even when at rest.
Increased Fat Oxidation
Regular physical activity enhances the body’s ability to use fat as an energy source, both during exercise and at rest.
Increased Mitochondrial Density
Exercise stimulates the production of new mitochondria in muscle cells, enhancing the body’s capacity for energy production.
Improved Mitochondrial Efficiency
Regular physical activity can improve the efficiency of existing mitochondria, leading to better overall metabolic function.
Men’s Sexual Health
Improved Erectile Function
Regular aerobic exercise can significantly improve erectile function. It enhances blood flow throughout the body, including to the penis, which is crucial for achieving and maintaining erections.
Increased Libido
Physical activity can boost testosterone levels, which plays a vital role in male sexual desire. Higher testosterone levels are associated with increased libido and sexual satisfaction.
Enhanced Sexual Performance
Improved cardiovascular fitness and muscle strength from regular exercise can lead to better sexual stamina and performance.
Reduced Risk of Sexual Dysfunction
Regular physical activity can help prevent or manage conditions like obesity, diabetes, and hypertension, which are risk factors for sexual dysfunction.
Exercise Guidelines
To reap the benefits of exercise for overall health and sexual function, consider the following guidelines:
Aerobic Activity
Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This can include activities like brisk walking, jogging, cycling, or swimming.
Strength Training
Incorporate muscle-strengthening activities involving all major muscle groups at least two days a week. This can include weightlifting, bodyweight exercises, or resistance band workouts.
Consistency
Spread your physical activity throughout the week rather than trying to fit it all into one or two days.
Gradual Progression
If you’re new to exercise or returning after a break, start slowly and gradually increase the duration and intensity of your workouts.
Variety
Include a mix of different types of exercise to target various aspects of fitness and prevent boredom.
Listen to Your Body
Pay attention to how your body responds to exercise and adjust your routine as needed. If you experience pain or discomfort, consult a healthcare professional.
Stay Hydrated
Drink plenty of mineralized water before, during, and after exercise to maintain proper hydration.
Move In The Right Direction
In your wellness journey, I urge you to remain open-minded and have a broad range of goals. Even if your number one priority at the moment is increasing your libido, or improving ED, choosing therapies that benefit every system of your body will get you to where you want to be more efficiently.
Our sexual health is an ecosystem, and it relies on many parts of our bodies being in balance. Exercise is one of the greatest strategies to not only improving your sexual ecosystem, but our entire body as well.
You don’t have to memorize this article to reap the benefits. Bookmark it, screenshot it, or make a list of your own to refer to whenever you come to a crossroads in your day and need a little motivation. Do that 20 minute resistance band workout BEFORE you stop moving for the day. Or start your day with a sprint. Or walk around the block on your lunch break. Choosing the path to the best version of yourself happens a little at a time, everyday.
Get exercising and see what happens, I know you’ll feel a difference, especially where it counts the most!
References
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“Exercise Endocrine System Interaction.” Physiopedia, www.physio-pedia.com/Exercise_Endocrine_System_Interaction. Accessed 20 Oct. 2024.
Sellami M, Bragazzi NL, Slimani M, Hayes L, Jabbour G, De Giorgio A, Dugué B. The Effect of Exercise on Glucoregulatory Hormones: A Countermeasure to Human Aging: Insights from a Comprehensive Review of the Literature. Int J Environ Res Public Health. 2019 May 15;16(10):1709. doi: 10.3390/ijerph16101709. PMID: 31096708; PMCID: PMC6572009.
Kell RT, Bell G, Quinney A. Musculoskeletal fitness, health outcomes and quality of life. Sports Med. 2001;31(12):863-73. doi: 10.2165/00007256-200131120-00003. PMID: 11665913.
Nystoriak, Matthew A., and Aruni Bhatnagar. “Cardiovascular Effects and Benefits of Exercise.” Frontiers, Frontiers, 7 Sept. 2018,www.frontiersin.org/journals/cardiovascular-medicine/articles/10.3389/fcvm.2018.00135/full.
Catherine Moore, Psychologist. “10 Neurological Benefits of Exercise.” PositivePsychology.Com, 4 Oct. 2024, positivepsychology.com/exercise-neurological-benefits/.
Borghouts LB, Keizer HA. Exercise and insulin sensitivity: a review. Int J Sports Med. 2000 Jan;21(1):1-12. doi: 10.1055/s-2000-8847. PMID: 10683091.