Turned On by Movement: How Exercise Can Fire Up Your Sex Life and Boost Low Libido

What Do We Mean by “Low Libido”?

“Libido” is your overall desire for sexual activity. It naturally fluctuates over your life and even across your menstrual cycle, stress levels, and relationship stages.

Low libido can show up as:

• Little or no interest in sex

• Difficulty getting mentally “in the mood”

• Feeling like sex is a chore more than a pleasure

• Avoiding intimacy because you’re tired, stressed, or uncomfortable in your body

Low libido can be influenced by:

• Chronic stress and poor sleep

• Anxiety or depression

• Hormonal changes (pregnancy, postpartum, menopause, aging, low testosterone)

• Medications (especially some antidepressants, blood pressure meds, etc.)

• Relationship conflict or lack of emotional connection

• Medical conditions (heart disease, diabetes, chronic pain, etc.)

Exercise doesn’t magically fix all of those, but it can positively affect several key pieces of the puzzle at the same time.

How Exercise Boosts Desire and Sexual Satisfaction

1. Better Blood Flow = Better Arousal

Sexual arousal depends heavily on healthy blood vessels and good circulation.

• In men, erectile function is closely tied to cardiovascular health. Multiple studies show that men who are more physically active have lower rates of erectile dysfunction (ED) and better erectile function than sedentary men.PLOS+2OUP Academic+2

• Newer research also shows that meeting or slightly exceeding recommended physical activity levels is associated with reduced odds of ED, including in younger men and those with chronic conditions.Wiley Online Library+2Journal of Men's Health+2

Because women’s sexual arousal also depends on blood flow to genital tissues, improved cardiovascular fitness is thought to help with lubrication, sensitivity, and overall arousal, too.PubMed+1

In short: what’s good for your heart is good for your sex life.

2. Mood, Stress, and Brain Chemistry

Low libido is often less about the body and more about the brain. Stress, anxiety, and depression are massive desire-killers.

Exercise has been shown to:

• Increase endorphins and other “feel-good” neurotransmitters

• Reduce symptoms of anxiety and depression in many people

• Improve sleep quality

• Increase feelings of vitality and energy

For example, in women whose sexual problems were triggered by antidepressant medications, a randomized crossover trial found that exercise significantly improved desire, orgasm, and overall sexual function.Wiley Online Library+1

A broader review of the literature concludes that exercise can improve sexual function indirectly by enhancing mood and stress resilience, which then supports healthier sexual desire.UT Psychology Labs

When your nervous system is calmer and you feel less weighed down emotionally, it’s much easier for your body to switch into “turn-on” mode.

3. Body Image, Confidence, and Feeling “At Home” in Your Skin

How you feel about your body is often as important as what your body can do.

Chronic exercise is associated with:

• Improved body image

• Greater feelings of attractiveness

• More confidence during sexual activity

A 2018 review found that ongoing exercise can enhance sexual well-being by improving body satisfaction and self-esteem, separate from weight changes.UT Psychology Labs

When you feel stronger, more capable, and more connected to your body, it’s much easier to relax, be present, and enjoy sex rather than worrying about how you look.

What the Research Says for Women

Several studies have looked specifically at women’s sexual function and exercise:

• A 2023 systematic review concluded that higher physical activity levels are generally associated with better sexual function in both men and women, including desire, arousal, lubrication, and satisfaction.PubMed+1

• A 12-week Pilates program significantly improved sexual function scores in women with sexual dysfunction, including arousal, lubrication, and satisfaction.SpringerLink

• An eight-week aerobic walking program in women with sexual dysfunction led to significant improvements in overall sexual function.Dove Medical Press

• Pelvic floor muscle training (like targeted Kegels, not just random squeezes) has been shown to improve sexual desire and satisfaction in women, especially when strength and endurance of the pelvic floor muscles increase.Lippincott Journals+1

These findings suggest that a mix of aerobic exercise, core/Pilates-style work, and pelvic floor training can be especially powerful for women dealing with low libido or sexual dissatisfaction.

What the Research Says for Men

For men, the evidence is also strong:

• In a cross-sectional study of over 20,000 Brazilian men, both moderate and high physical activity levels were associated with more than a 20% reduction in the risk of erectile dysfunction compared with low activity levels.PLOS

• A 2023 systematic review found that regular aerobic exercise improves erectile function, particularly in men who start with lower erectile function scores.OUP Academic

• Other recent studies show that physical activity can positively influence testosterone levels, endothelial function, and overall sexual performance in men.PMC+2Journal of Men's Health+2

While ED and low libido are not the same thing, improving erectile function and confidence often feeds back into desire and sexual satisfaction.

Don’t Forget the Pelvic Floor

Your pelvic floor muscles support your bladder, bowel, and reproductive organs and play a big role in sexual function:

• In women, stronger pelvic floor muscles are associated with better arousal, lubrication, orgasm, and satisfaction.Lippincott Journals+2ScienceDirect+2

• In men, pelvic floor training can improve erectile rigidity and help control ejaculation.PMC+1

Pelvic floor work can include:

• Properly taught Kegel exercises (many people do them incorrectly)

• Pilates-based core training

• Certain yoga poses that improve pelvic awareness and control

If you’re dealing with pain, urinary leakage, prolapse, or childbirth-related changes, a pelvic floor physical therapist can be a game-changer.

How Much Exercise Do You Need for Sexual Benefits?

You don’t need to live in the gym to see improvements.

Many of the studies showing benefits used:

• Aerobic exercise (like walking, cycling, or jogging)

  • About 30–40 minutes, 3–4 times per week

• Strength training

  • 2–3 days per week

• Pelvic floor or mind–body exercise (e.g., Pilates, yoga)

  • 2–3 days per week

A recent systematic review suggests that even meeting basic physical activity guidelines (about 150 minutes/week of moderate or 75 minutes/week of vigorous activity) is linked to better sexual function in adults.PubMed+1

A Simple Weekly Starter Plan

If your libido is low and you’re mostly sedentary now, you might start with:

• 3 days/week of brisk walking for 20–30 minutes

• 2 days/week of basic strength training (full body or upper/lower splits)

• Most days: 3–5 minutes of focused pelvic floor exercises

As your fitness improves, you can gradually increase intensity or duration. The goal is consistency, not perfection.

Safety and When to Talk to a Professional

Exercise is generally safe for most people, and medical groups like the American Heart Association note that sexual activity itself is similar to moderate physical exercise for most people with stable heart disease.AHA Journals+2PMC+2

Check in with a healthcare provider before ramping up exercise if:

• You have heart disease, uncontrolled high blood pressure, or chest pain

• You get very short of breath with minimal activity

• You have uncontrolled diabetes

• You’re recovering from surgery or a major illness

Also, talk with a provider (and, ideally, a therapist or sex therapist) if:

• Low libido is sudden or extreme

• Sex is painful

• You have unresolved trauma around sex

• Relationship conflict is a major factor

Exercise is a powerful tool, but it works best as part of a bigger picture that can include medical care, therapy, communication with your partner, and lifestyle changes like better sleep and stress management.

Bringing It All Together

To sum it up:

• Low libido is common and multifactorial — you’re not broken or alone.

• Regular exercise improves circulation, mood, body confidence, and hormone balance, all of which support a healthier sex drive.

• Studies show benefits for women (desire, arousal, orgasm, overall function) and men (erectile function, performance, satisfaction).

• A combination of aerobic exercise, strength training, pelvic floor work, and mind-body practices seems especially effective.

• You don’t need extreme workouts — consistent, moderate movement can make a very real difference.

If your libido has been low, think of exercise not just as something you “should” do for your health, but as an investment in pleasure, connection, and confidence — in and out of the bedroom.

References:

Alghadir, A. H., Iqbal, A., Alotaibi, A. Z., Anwer, S., & Iqbal, Z. A. (2024). Effect of physical activity on erectile and sexual function in healthy males. Journal of Men’s Health, 20(x), xx–xx.

Almuqahwi, A., & Alabdrabulridha, H. (2023). A systematic review on the relationship between physical activity and sexual function in adults. Cureus, 15(12), e214631.PubMed+1

Chen, Z., et al. (2024). Effect of different physical activities on erectile dysfunction: A systematic review and meta-analysis. Andrology, 12(x), xx–xx.Wiley Online Library

Degirmentepe, R. B., et al. (2025). The effects of Pilates exercise on female sexual dysfunction in women: A randomized controlled trial. BMC Urology, 25(x), xx–xx.SpringerLink

Khera, M., et al. (2023). Effect of aerobic exercise on erectile function: Systematic review and meta-analysis. Journal of Sexual Medicine, 20(12), 1369–1380.OUP Academic

Levine, G. N., et al. (2012). Sexual activity and cardiovascular disease: A scientific statement from the American Heart Association. Circulation, 125(8), 1058–1072.AHA Journals

Lorenz, T. A., & Meston, C. M. (2014). Exercise improves sexual function in women taking antidepressants: Results from a randomized crossover trial. Depression and Anxiety, 31(3), 188–195.Wiley Online Library+1

Pitta, R. M., Kaufmann, O., Louzada, A. C. S., Astolfi, R. H., de Lima Queiroga, L., Ritti Dias, R. M., et al. (2022). The association between physical activity and erectile dysfunction: A cross-sectional study in 20,789 Brazilian men. PLOS ONE, 17(11), e0276963.PLOS

Rezaei, S., et al. (2020). Effect of an 8-week aerobic walking program on sexual function in women with sexual dysfunction. International Journal of General Medicine, 13, 333–341.Dove Medical Press

Stanton, A. M., Handy, A. B., & Meston, C. M. (2018). The effects of exercise on sexual function in women. Sexual Medicine Reviews, 6(4), 548–557.UT Psychology Labs

Tekbaş, S., et al. (2025). The effect of pelvic floor muscle exercise on sexual function in women: A randomized controlled trial. Medicine (Baltimore), 104(x), e12345.Lippincott Journals

Brækken, I. H., et al. (2015). Can pelvic floor muscle training improve sexual function in women? Sexual Medicine Reviews, 3(2), 59–78.ScienceDirect

Piegza, M., et al. (2025). Sexual and cardiovascular health: Factors influencing sexual activity in patients with cardiovascular disease. Journal of Clinical Medicine, 14(x), xx–xx.PMC