It’s an undisputed fact that exercise can improve your health and reduces your risk for many life-threatening diseases, but numerous studies are also showing that it may have another added benefit–improving sexual performance. Now how’s that for a little extra incentive?

A study conducted at the University of Texas at Austin found that women’s vaginal responses were 169 percent greater after exercising. The study measured the blood flow in genital tissue of 35 women on two separate occasions. First the women watched a short travel film, followed by an X-rated film after cycling vigorously for 20 minutes. The second time around, the women watched the films again, but without performing the exercise. The study concluded that exercise greatly increases the vaginal responses in women.

Other studies on men, such as the study conducted at the Harvard School of Public Health, have found that vigorous exercise for as little as 20-30 minutes a day can reduce the likelihood of erectile dysfunction by as much as 50 percent. The study also reported that weight gain, due to a lack of physical exercise, increases the susceptibility to erection problems.

Other benefits

As if increasing arousal in women and reducing the likelihood of impotence in men weren’t enough, exercise can also improve sexual performance and rev up the libido. The physical responses to exercise may increase speed, flexibility, stamina, and muscular endurance to improve performance in the sheets. While the psychological responses to exercise, such as reducing stress and improving mood, may improve libido function and make sex both more desirable and more enjoyable. In addition, exercise is known to boost self-esteem and confidence which can easily transfer into the bedroom. With the help of exercise you may be able to hold that certain position, achieve a better orgasm, and last longer in bed

Get moving

You aren’t going to get the sexual benefits from exercise by sitting on your couch all day. Start slow if you are new to exercising or are just getting back into it after awhile. Go for a brisk walk or light jog a few times a week and build up over time. Over time you may start to notice an improvement in more than just your mood and waistline.