Staying Fit For Sex

By Joburg Post

Couples that are sexually active are sometimes not aware of all the benefits that go hand in hand with their pleasurable activities.

Lets take a quick look at some of the sexual act benefits :

>Research suggests that having sex before bed can help you fall asleep as long as both partners reach orgasm. This releases the hormone oxytocin, which influences sleep

-       Making you look and feel younger. Releases “feel-good” endorphins.  Reduces anxiety.  Boosts circulation.  Realises human growth hormone, which makes skin look firmer

  • It acts as a natural painkiller. The body releases hormones that help increase a person’s pain threshold

  • Reduces the risk of cancer in men. Some studies have suggested that frequent ejaculation — from either sex or masturbation — could have a protective effect against prostate cancer.

  • It protects the brain - An earlier animal study also showed that frequent sex helped the brain grow new neurons, which is vital to brainpower and brain health.

  • It increases mental health. The “happy” hormone release induces muscle relaxation, which reduces depression and increases self-esteem.

  • It assists in physical fitness BUT ……..

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This is exactly where we need to pause for a moment.

To have a healthy sex life, you need to be physically fit and healthy.  This includes all the wonderful healthy eating habits and also a well-designed exercise-training program.

Regular cardiovascular sessions (3 x per week is suggested) plus at least 2 muscle conditioning sessions, are a recommendation.

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To be sexually active, you need to feel good about your body and about yourself.  Keeping your body fat/muscle ratio in line with the given values, you have to engage in a regular exercise routine.  Many times married couples start off being amazing to each other and then they let go of all good eating and training.  This can only bring problems.  Sharing your life with someone else brings much responsibility.

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Some daily exercise ideas for home use which can enhance your sexual journey:


  1. Supine Bridge with ball squeezes. Lying on floor with knees bent and feet parallel in line with hips.  Take any soft object (ball, cushion, clothing etc) and place between the knees.  Lift the back off the floor into bridge position while squeezing inner thighs tightly together against the object.  Squeeze for a slow ten count and release.  Do 5 sets.

  2. Supine Bridge with single alternating leg extensions while squeezing a ball. Follow the same cue as in “Supine Bridge with ball squeezes” but when you are in a lifted position, extend the one leg upward off floor while still squeezing against ball.  Hold for a 5 count, lower the leg and repeat on the other leg.  Do not drop the ball during all 10 repetitions and then repeat 2 more times after a 30 seconds break in between sets.

  3. Supine pelvic tilts. Lying flat on your back on the floor with knees in a bent position.  Tilt your hips in an anterior and then posterior movement direction.  This is a small movement but try and contract all the pelvic floor muscles throughout.  Do 10 x 3 sets.

  4. Prone Plank Hold with leg lifts. Hold your normal plank on elbows (ensure retracted shoulders, engaged core and tight gluts) Elevate one leg, not too high, straight with a flexed foot.  Hold this position for 15 seconds and then switch to the other leg. This movement assists in not merely a strong core but also strong, firm gluts, which is necessary when engaging in sexual positions.

  5. Push ups – Do as many repetitions as you can while keeping good form and body alignment. Creating muscle endurance in the chest, upper back, arms and core will not just give you more confidence but also longer staying power during your sex positions.

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Sex or related activities like touching and massage release stress and encourage relaxation, which can lower levels of the stress hormone cortisol. This hormone suppresses the immune system, so anything that reduces stress — like having sex — can help restore robust immune action.

Stay fit, mobile, strong and lean in order to keep enjoying a healthy active sex life for the rest of your life.











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