Which Sports Benefit (or Harm) Men’s Intimate Health

“We should exercise”. Yes, we’ve all heard it at least a few times. So many, in fact, that it can sound a bit repetitive. But let’s take a closer look at this mantra from a critical point of view. It’s clear that regular physical activity is one of the best choices you can make for your physical and mental health—but also for your sexual health. Exercise improves blood circulation, balances hormones, reduces stress, and increases your overall sense of well-being.

But did you know that not all sports affect your intimate health in the same way? Some can boost your sexual performance and erectile function, while others, if practiced excessively or incorrectly, can have the opposite effect.

In this article, we’ll explore which sports are most beneficial for men’s sexual health and which ones should be practiced with caution.

Exercise and Sexual Health: A Direct Connection

Physical activity directly influences the cardiovascular, endocrine, and nervous systems, three fundamental pillars of sexual health. Broadly speaking, we can divide exercise into two categories:

• Aerobic (endurance) training: Improves blood flow and circulation to the penis.

• Anaerobic (strength) training: Increases testosterone, a key hormone for libido and sexual energy.

Additionally, exercise reduces stress, one of the biggest enemies of sexual desire and performance.

According to recent studies, physically active men have up to a 30% lower risk of erectile dysfunction compared to sedentary men. It’s no coincidence: regular exercise acts as a “natural antidote” against the effects of a sedentary lifestyle, obesity, and high blood pressure, all of which have a direct impact on sexual health (Agostini et al., 2011).

Sports That Benefit Intimate Health

Below are some of the most recommended sports for keeping your sexual and hormonal systems in balance—take note!

1. Swimming

Swimming is one of the most complete and low-impact sports out there. 

It promotes circulation, strengthens the core and pelvic muscles, and avoids excessive pressure on the perineal area. It also improves lung capacity, which contributes to greater sexual endurance.

Tip: Alternate between different strokes (freestyle, breaststroke, backstroke), and avoid staying too long in a wet swimsuit to prevent irritation or infections.

2. Walking or Moderate Running

Brisk walking or light jogging regularly enhances circulation, metabolism, and mood. 

When done in moderation, it helps maintain a healthy weight and lowers blood pressure, two essential factors for preventing erectile dysfunction.

Don’t overdo it: Pushing your body to the limit with long-distance running can raise cortisol (the stress hormone), which in turn negatively affects testosterone levels (the sexual hormone).

3. Strength Training

Weightlifting or bodyweight exercises stimulate natural testosterone production, improve bone density, and enhance body confidence.

Strengthening your glutes, abs, and pelvic area contributes to better erectile function and ejaculatory control.

Tip: Prioritize proper technique over heavy loads. Excessive intensity without adequate rest increases the risk of hormonal fatigue.

4. Yoga and Pilates

Often underestimated by men for being seen as “feminine” disciplines, both yoga and Pilates offer powerful sexual benefits:

• Yoga improves flexibility, body awareness, and breathing—all key factors for ejaculatory control and body-mind connection.
  
  

• Pilates strengthens the pelvic floor and core, helping prevent incontinence and erectile issues.
  
  

Bonus: Some studies show that men who practice yoga regularly experience increased sexual desire and better-quality erections (Dhikav et al., 2007).

Sports That Can Harm Intimate Health (If You Don’t Take Precautions)

The problem with certain sports isn’t the activity itself but how and how often they’re practiced. When performed excessively or with poor technique, some activities can cause pressure, friction, or compression in the genital area, affecting sensitivity and blood flow.

Here are the top three to watch out for:

1. Cycling

Cycling is great for the heart and legs—but it can be your pelvic floor’s worst enemy if precautions aren’t taken. Prolonged contact with the saddle can compress nerves and blood vessels, which over time may cause numbness or even mild erectile dysfunction.

How to prevent it:

• Use ergonomic saddles with a central cutout.
  
  

• Adjust the height and angle of the saddle to avoid perineal pressure.
  
  

• Take breaks every 15–20 minutes and shift positions while pedaling.
  
  

2. Extreme Weightlifting or Competitive Bodybuilding

Lifting very heavy weights or using anabolic substances can disrupt natural testosterone production and hormonal balance. Sustained intra-abdominal pressure can also weaken the pelvic floor over time.

Recommendation: Prioritize health over aesthetics. Train strength safely, include rest days, and maintain proper nutrition. It’s more effective (and safer) in the long run.

3. High-Impact or Contact Sports (Football, Martial Arts, etc.)

While they offer cardiovascular benefits, direct hits or impacts to the genital area can cause micro-injuries or inflammation.

Frequent training of these sports can lead to pelvic muscle tension, which may reduce sexual desire or erection quality.

Tip: Always wear proper protection and stretch your pelvic area after training.

The Role of the Male Pelvic Floor

The pelvic floor is often associated with women’s health, but it’s equally vital for men. This group of muscles supports the pelvic organs (bladder, intestines, and prostate) and plays an active role in erection, ejaculation, and urinary control.

Exercise can strengthen or weaken this area depending on the type of effort involved:

• Activities like yoga, Pilates, or hypopressive exercises reinforce the pelvic floor.
  
  

• Sports involving constant impact or pressure can overload it.
  
  

Practical tip: Incorporating Kegel exercises into your workout routine can improve sexual control, ejaculation, and sensitivity.

Movement, Rest, and Nutrition: The Trio of Sexual Health

Exercise alone won’t work miracles. To take care of your sexual health, you also need to:

1. Sleep well: Most testosterone is released during deep sleep.
   
   

2. Eat balanced: Diets rich in antioxidants, healthy fats, and zinc support hormonal function.
   
   

3. Reduce stress: High cortisol levels directly suppress sexual desire.
   
   

A healthy lifestyle is always the sum of consistent habits, not a single isolated action.

In Summary

Exercise enhances your intimate health—as long as it’s practiced with balance and proper technique.

✅ Best allies: swimming, walking, strength training, yoga, and Pilates.

 ⚠️ More delicate (if done incorrectly): prolonged cycling, extreme bodybuilding, and high-impact sports.

Listening to your body and taking care of your pelvic floor are key to maintaining an active, healthy sex life for many years.

Exercising doesn’t just show in the mirror; it shows in your energy, desire, and sexual confidence.

Move, rest, and enjoy the benefits that a good fitness routine can also bring to your intimate well-being.

References

Dhikav, V., Karmarkar, G., Gupta, M., & Anand, K. S. (2007). Yoga in premature ejaculation: a comparative trial with fluoxetine.

The Journal of Sexual Medicine, 4(6), 1726–1732. https://doi.org/10.1111/j.1743-6109.2007.00603.x 

Agostini, L., Netto, J., Miranda, M. et al. Erectile dysfunction association with physical activity level and physical fitness in men aged 40–75 years.

Int J Impot Res 23, 115–121 (2011). https://doi.org/10.1038/ijir.2011.15