Exercises for Better Sex in your Golden Years

Limber up your libido - Cover image

Dr Balaji Gandhi suggests ways to limber up your libido

Contrary to popular perception, sex is not just for the young. You can have a healthy, satisfactory sex life at all ages, even as a senior citizen. There are ample studies to show that men and women even above the age 60 and 70 are wishful about sex and intimacy. 

Agreed muscle mass, endurance, and flexibility all decrease with age. If you have chronic pain and injuries, you may have to rethink your sexual activities and positions, but a daily regimen of exercises can boost your libido and capabilities desirably. The secret is to keep fit, be active and increase blood circulation. 

Regular exercises can help you be energetic, limber, and get the blood flowing to all parts of your body. Generally speaking, increasing any physical activity, like outdoor activities, walking, running, jogging, swimming, dancing boosts your sex life because it improves your energy levels and sense of well-being. It is important for older adults to build strength and flexibility of waist and thigh for better sex life. So enjoy a healthy and happy relationship and sexuality, even in your golden years, with the following exercises. 

Keep fit, be active and increase blood circulation
Keep fit, be active and increase blood circulation

Part – I

Abdominal exercises will improve strength and stamina. Lie on your back, join your thighs and legs together, straighten your knees and lift both legs up to 30 degrees. Hold for 10 seconds and breathe normally. After 10 seconds, lower down your legs. Repeat maximum 10 times with adequate rest.

Hip exercises will improve stability and balance. Lie on one side. Lift the leg on top to 45 degrees and hold for 10 seconds, then lower down your leg. Repeat maximum 10 times with adequate rest. This same exercise can be done for the opposite leg also.

Buttock exercises will improve the muscle mass and strength. Lie on your abdomen. Lift left leg and thigh up with knee straight. You should feel tight on the butt. Hold for 10 seconds and lower your leg. Then do the same with your right leg and repeat 10 times. After 10 times of individual leg and thigh lift, you can do both legs and thighs lift together with both knees straight. This exercise will help strengthen and tighten your buttocks.

 

Part – II

Thigh widen exercises will improve thigh and waist balance. Lie on your back, join your thighs and legs together, straighten your knees and lift both legs up to 30 degrees. Now widen both thighs and legs apart as much as possible. Hold for 5 to 10 seconds, then join your thighs and legs together and lower both your legs. Repeat this for maximum 10 times.

Inner thigh stretch will improve the flexibility of thigh and groin region. Sit on your buttock erect, bend your hip and knees, place your feet together on ground/bed. Then move your thighs apart. Place your hands on each knee and pull your knees further apart. You can feel the stretch sensation on inner aspect of thigh and groin region. Hold the stretch for 10 seconds and then bring your thighs closer. Repeat this stretch for 10 times

Outer thigh stretch Sit on the floor with your legs straight out in front of you and your hands on either side of your hips. Bend your right knee and bring it toward your chest and place your right foot outside of your left thigh. Hold for 10 seconds. Now switch to the other leg. Repeat for maximum 10 times.

Increasing any physical activity, such as dancing, will improve your energy levels and sense of well-being
Increasing any physical activity, such as dancing, will improve your energy levels and sense of well-being

 

About DrBalaji Gandhi

Dr Balaji Gandhi is Principal of the Nargund College of Physiotherapy, Bengaluru.

View all posts by DrBalaji Gandhi

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