Menopause can bring about changes in a woman’s sex life, but that doesn’t mean it has to be the end of great sex. With these five exercises in your routine, you can improve your sexual health and enjoy better sex after menopause.
Menopause can bring about a host of physical changes that can impact a woman’s sex life, such as vaginal dryness, decreased libido, and changes in arousal. However, by regularly doing these five exercises, you can strengthen your pelvic floor muscles, improve blood flow to the genital area, and increase your overall sexual satisfaction. Get ready to control your sexual health and rediscover the pleasure of intimacy after menopause.
1. Kegel Exercises
Kegel exercises are an essential part of any regimen meant to improve sex after menopause. These exercises concentrate on the pelvic floor muscles, crucial for maintaining bowel and urine continence and supporting the pelvic organs.
The pelvic floor muscles may weaken after menopause because of a drop in estrogen levels. This makes issues like decreased sensation, vaginal laxity, and urine incontinence worse. Kegel exercises, which involve both contraction and relaxation, are practical for toning and strengthening the pelvic floor muscles.
Vaginal toning and strengthening can increase sensitivity to sex, lessen tightness, and improve orgasms.
Kegel exercises regularly can also help prevent or minimize urinary incontinence, a significant problem for women going through menopause. Women can better control their urination by improving bladder health overall, reducing leaks, and strengthening the pelvic floor muscles.
To get the most out of Kegel exercises, you must perform them correctly and regularly. To locate the pelvic floor muscles, begin by inserting a finger into the vagina and tensing the surrounding muscles. The urine flow might also be interrupted midstream. Once the engaged muscles have been identified, contract them briefly and release them.
Try to finish three sets of 10 repetitions each day. Gradually increase the length and force of the contractions as your strength grows.
2. Yoga
Yoga offers a complete approach to improving sexual health and pleasure after menopause. Beyond increasing physical flexibility and circulation, yoga promotes mental and emotional well-being, both essential for sating a sexual need. Intense breathing techniques and meditation are incorporated into yoga, which helps reduce stress, anxiety, and depression—common barriers to menopausal women’s capacity to feel sexual pleasure and desire.
Some yoga poses target the pelvic floor muscles, which should be toned and strengthened because they are essential for sexual function. For instance, the bridge pose strengthens and stretches the pelvic floor muscles, while the downward dog pose and cobra pose stretch and strengthen the hips, pelvis, and spine.
Further, yoga fosters acceptance, self-awareness, and a closer connection between the mind and body. This heightened awareness can lead to an increase in body acceptance and sexual confidence—two things that are essential for enjoying intimacy after menopause.
3. Cardiovascular Exercise
Regular cardiovascular exercise is vital for overall health, especially after menopause, and can enhance sexual performance. Activities like walking, swimming, or cycling pump your heart and increase blood flow, including the pelvic region. This enhanced circulation can also heighten desire and sexual feeling, making intimacy easier to achieve and enjoy.
Cardiovascular exercise also improves stamina and endurance, which are essential for a comfortable sexual experience. Improving your cardiovascular fitness will help you enjoy delightful activities for more extended periods and feel less worn out during intimate moments.
Regular aerobic exercise reduces anxiety and depression symptoms, which can otherwise make it difficult to enjoy and desire sexual activities. When your physical and mental health are excellent, you’re more likely to enjoy and engage in sexual activity.
4. Strength Training
Women must engage in strength training activities after menopause to maintain their bone density, muscle mass, and overall strength, all declining with aging and hormonal changes. Lower body exercises like lunges, squats, and hip thrusts can be beneficial for one’s health and enjoyment when engaging in sexual activity.
Squats use the quadriceps, hamstrings, glutes, and core muscles to build and stabilize the lower body. Lunges work similar muscle groups and enhance balance and coordination. Hip thrusts primarily target the hamstrings and glutes, which improve pelvic stability and fortify the posterior chain.
Regularly incorporating these strength training exercises into your regimen will help you become more comfortable with sexual positions, prolong the intensity of your orgasms, and maintain your stamina during sexual activity.
5. Mindfulness and Meditation
Mindfulness and meditation have substantial benefits for sexual well-being and enjoyment, especially after menopause. These methods reduce stress, promote calmness, and enhance overall health by fortifying the connection between the mind and body.
Try guided meditation or focused breathing exercises to clear your mind and avoid distracting thoughts and anxieties. This mental clarity can create space for intimacy with your partner, strengthening your emotional connection and increasing your enjoyment of sex. Further, practicing mindfulness can reduce anxiety or depression, which may impact sexual desire or arousal.
Besides, trying mindfulness with your partner can improve your communication and interpersonal skills. Practicing present and nonjudgmental awareness can create a safe and supportive environment for exploring intimacy and expressing your desires and goals.
Conclusion
Regular exercise, including Kegel exercises, yoga, cardiovascular workouts, strength training, and mindfulness practices, can enhance sexual function and enjoyment after menopause. Before starting any unaccustomed exercise routine, visit a healthcare expert, and maintain open communication with your partner to foster intimacy and satisfaction.
