If you're a man, we can't blame you if the first thing that comes to mind when you think of male sexual health is a visit to your local doctor for a prostate exam (every man's worst nightmare). However, there's certainly more to male sexual health than prostate exams and STI testing. Let's take a look at 5 tips for male sexual health that you can implement today.
1) Cardio Can Lead To Better Sex
Sex can be physically taxing on the body. With that being said, if you're worn out only after a few minutes of intercoursethat's a clear indicator that you need to work on your stamina.
One great tip for increasing male sexual health is by focusing on cardio during your exercise routines. A lot of guys tend to bulk up their arms, legs, and core and often overlook cardio. However, cardio is a great way to improve blood flow throughout the body, while also increasing lung capacity. Overall, this means you won't tire out as quickly during sex.
We recommend practicing controlled breathing exercises the next time you're engaged in intercourse. It increases the flow of oxygen to your muscles which allows you to perform for longer without getting tired, and it also allows you to last longer before climaxing. Breathing exercises also help with performance anxiety, such as premature ejaculation or erectile dysfunction, allowing you to stay calm, as you focus on the task at hand.
To perform this exercise, try breathing from deep within your abdomen. Slow down your breathing, and hold your breath when you're close to climaxing. Overtime, you'll gain more control of your body.
2) Building Up Core Muscle Strength For Better Sex
Working out your core will do more than just give you a six pack. It can also improve your sexual performance. For example, core muscle strength is known to increase balance making acrobatic sex positions much easier to accomplish. A stronger core also increases your lasting power in the bedroom.
Furthermore, strengthening your abdominal muscles will allow you to thrust for longer before getting tired. However, neglecting the flexibility of your hips would be a major mistake. It's common in today's world to spend most of our time sitting. This weakens our hip flexors, which can affect performance in the bedroom. To exercise your hip flexors, perform forward lunges that stretch out your hips. Over time, you'll strengthen muscles, while increasing your staying power in the bedroom.
3) Foods That Boost Sex Drive
There are dozens of foods that are known to have libido boosting properties. However, we'll just talk about a few. Foods such as peanuts, cashews, walnuts, certain types of vegetables, and chickpeas all contain L-Arginine, which boosts the blood circulation you rely on every time you have an erection.
You can also eat foods that have vitamin D and that are high in protein, such as tuna and salmon, which boosts the production of testosterone. Make sure to eat these foods in moderation. If you want to eat foods with less LDL cholesterol (low-density lipoprotein), try avocados or black and white beans.
Overall, changing up your diet and eating certain types of food can most certainly have a positive effect on male sexual health.
4) Male Kegel Exercises
Kegel exercises, or pelvic floor exercises, aren't just for women. Every gender can enjoy the benefits of Kegel exercises. For women, Kegel exercises greatly assist in strengthening pelvic floor muscles after giving birth. Kegel exercises also help with urinary incontinence, a condition in which an individual has difficulty controlling their bladder.
When men engage in Kegel exercises, they can increase the blood flow to the penis, which can greatly help with erectile dysfunction. Kegel exercises are fairly simple to do and can be performed anytime, anywhere.
The first step to doing Kegel exercises is to identify the muscle group that extends from the pubic bone to the tailbone. You can easily engage this muscle group by starting and stopping the flow of urine from the penis. You can also exercise this group of muscles by flexing it while fully erect.
The process is simple: Contract the muscles, hold it for a few seconds and release. Rinse and repeat. Keep in mind you should avoid holding your breath or tensing other parts of your body to maximize your Kegel exercises.
There's most certainly an upside to taking care of your prostate. Not only will it make you healthier at the end of the day, but it can also be a pleasurable experience. The prostate is a gland about the size of a walnut that's located below the bladder. If not taken care of properly, your prostate can build up bacteria and swell up. This can lead to a host of problems that include frequent urination, discomfort in the genitals, and erectile dysfunction (amongst other issues).
One way to increase prostate health is by massaging your prostate. Not only does a prostate massage increase seminal fluid and circulation, but it's also a pleasurable experience that could lead to longer, harder (and sometimes even multiple) orgasms. A prostate massage involves moving your finger back and forth across the prostate, which can be achieved by either yourself or a partner.
To make matters easier, try incorporating a prostate massager into the mix, such as the Aneros deVice Prostate Massager, a battery free prostate massager that's perfectly suited for hands free and handle free stimulation. This hands free sex toy allows you to use your hands to do other pleasurable things.
Taking Your Sexual Health Into Your Own Hands
There's certainly nothing wrong with visiting your doctor for regular checkups to ensure you're in tip top condition. However, there are many ways you can improve your sexual health on your own. Working out, eating well, and simply taking care of your body are the keys to improving male sexual health. Not only will doing this improve your performance in the bedroom, but it also improves your health overall.