Exercise your way to better sexual health.

Sexual dysfunction is often just one indicator of a bigger problem. If you’re struggling with erectile dysfunction, the answer could be as simple as improving your daily routines to include more exercise. Adding more physical activity to your lifestyle will improve the inner lining of your blood vessels, known as the endothelium. This not only lowers your risk for heart problems, it will improve essential blood flow to more intimate parts of your body as well.

A workout as simple as walking for 30 minutes a day can lower your risk for ED as much as 41 percent. Exercise will do more than improve your sexual health. It also boosts heart health. A man with a 42-inch waistline is 50 percent more likely to suffer from ED than one with a 32-inch waist. Trim down and you can see a big difference in your energy levels, sexual performance, and overall health.

How much exercise do you need?

Adding as little as 30 minutes of exercise to your routine a few days a week can have a noticeable impact on your health. Men with the highest scores for sexual function typically expended 18 metabolic equivalents (METS) per week. Eighteen METS equals about two hours of strenuous exercise, 3.5 hours of moderate-intensity workouts, or six hours of light exercise.

Which exercises work best?

The most important part of your exercise routine isn’t what you do as much as your consistency in doing it. If you’re forcing yourself to suffer through a workout you hate, you’re less likely to stick to your routine. Choose a workout you enjoy and you’ll reap the benefits of a consistent long-term change to your weekly routine. Some good options to consider include:

  • 30 to 60 minutes of walking three to five times a week
  • Two-and-a-half hours of swimming once a week
  • Sets of 10-20 push ups five times a day
  • Rebounding on a mini-trampoline five to ten minutes daily

Pick a workout that you enjoy and add it to your routine for life.

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