Deep Dive

The Secret Link Between Your Daily Walk and Better Sex

Now that we are now comfortably into the new year, those ambitious resolutions we made just a few weeks ago may already feel like a distant memory. 

After all, the second Friday in January is affectionately (or not so affectionately) called Quitters’ Day.  Luckily for you, there’s no need to worry  – there’s always time to turn things around, especially when it comes to your health.

Today, I am going to tell you about some exciting research results about how exercise affects sexual function. We’ve known for a long time that exercise keeps our hearts fit for longer, and that benefit extends to erections.

Unfit men typically develop erection problems sooner, because of higher rates of blood pressure issues, being overweight and cholesterol issues. 

For most of my career, and until recently, I would say to men with erection issues, “Well, the damage is done, so let’s treat the erections with meds, and do what we can to prevent it getting worse.” 

That’s where we would talk about lifestyle changes like nutrition, stress management, sleep and exercise.  

It was about preventing the downward spiral of the erections getting worse, but wait for it…. there's encouraging news: regular exercise can significantly improve erectile function.

Medical Research Uncovers a Natural ED Solution

A recent study led by Dr. Mohit Khera, which analyzed 11 randomized controlled trials, found that men who engaged in consistent aerobic exercise experienced measurable improvements in their erectile function without medications. 

That's right, exercise alone!

Small Changes Lead to Big Results in the Bedroom

On average, participants saw an increase of 2.8 points on the International Index of Erectile Function (IIEF) scale, a widely used scoring system that measures sexual health. 

A 2.8-point increase might not sound like much, but it can mean:

• Improvements in your ability to get hard

• Stay hard more easily

• Better confidence in intimate situations

• Greater overall satisfaction with your sex life

Simply put, a little bit of exercise = better sex!

The Worse Your ED, The Better Your Improvement

One of the most exciting findings from the study is that men with more severe erectile dysfunction (ED) experienced even greater improvements compared to those with mild or moderate ED:

• Men with severe ED improved by 4.9 points on the IIEF scale.

• Men with moderate ED improved by 3.3 points.

• Men with mild ED improved by 2.3 points.

The good news is that men experiencing significant erectile dysfunction often see the most dramatic improvements from starting a regular exercise routine.

Your Body Transforms With Every Step

Exercise works wonders for your sexual health by:

• 🏃 Boosting circulation – Good blood flow is crucial for strong erections, and exercise helps keep your heart and blood vessels in top shape.

• ⚖️ Managing weight and blood pressure – Staying active helps you shed extra pounds, lower blood pressure, and keep blood sugar in check—factors that all contribute to erectile health.

• 💓 Enhancing blood vessel function – Exercise stimulates nitric oxide production, which improves blood flow and keeps your arteries flexible.

• 🏋️ Supporting testosterone levels – Regular movement helps balance hormones and keeps your testosterone levels optimized for a healthy sex drive.

• 🧘 Reducing stress and inflammation – Physical activity helps lower stress and chronic inflammation, both of which can contribute to erectile dysfunction.

Your Simple Plan for Better Performance

To get started, follow these simple guidelines based on Dr. Khera’s research:

• How often: 3 to 5 times per week.

• How long: 30 to 60 minutes per session.

• What to do: Activities like brisk walking, swimming, cycling, or light jogging.

• How hard: Moderate to vigorous intensity—aim to be slightly out of breath but still able to hold a conversation.

• Build gradually: Increase time and intensity as your fitness improves.

Turn Good Intentions Into Daily Actions

Starting a new exercise routine, especially after the excitement of New Year’s resolutions has worn off, can be challenging. Here are some tips to stay on track:

✔️ Find an Activity You Enjoy – Exercise doesn’t have to be a chore. Choose activities that you genuinely like to keep it sustainable.

✔️ Set Realistic Goals – Begin with achievable targets and gradually increase them.

✔️ Track Your Progress – Use a journal or fitness tracker to monitor your improvements.

✔️ Stay Social – Consider exercising with a friend or joining a local walking or cycling group for added motivation.

✔️ Listen to Your Body – If you experience discomfort or pain, adjust your routine accordingly and consult a healthcare professional.

Consult Your Doctor

Before starting any new exercise program, especially if you have pre-existing conditions such as heart disease or joint problems, it’s important to speak with your doctor.

They can provide personalized recommendations and ensure that your plan is safe and effective.

Move Forward With Confidence

Whether your New Year’s resolution was to get healthier or simply enjoy a more fulfilling sex life, the evidence is clear—exercise is a natural and effective way to enhance your sexual health without medication. 

No matter your current level of fitness, it’s never too late to start making positive changes.

By incorporating regular aerobic activity into your routine, you can improve erectile function, boost your overall well-being, and gain confidence in your intimate life. 

So why wait? Lace up those walking shoes, hop on your bike, or dive into the pool — your health (and your sex life) will thank you!

What’s your plan?