Staying fit into your golden years has many health benefits. Apart from giving you a good quality of life, there’s an opportunity to rally like-minded individuals together, with whom you can get fit. An added plus? Certain exercises could even help you slow down ageing.
It is no surprise that exercise can boost your sex life too. Choosing what works for men over 50 might depend on your particular health concerns, your fitness levels, and of course, personal preference. But one exercise, in particular, can help in more ways than one. If you’re interested in improving your sex life through fitness, you might want to think about taking up cycling. We know what you might be thinking — What about the whole cycling-leads-to-erectile dysfunction (ED) debate? We’ll get to that in a minute. But for now, let’s look at how cycling could give your sex life a boost.
For starters, the risk of ED rises as you get older, although the condition can affect men of any age. Regular aerobic exercises (like cycling) were found to be a healthier alternative to pharmacologic therapy for men with erectile issues, per a 2023 study published in The Journal of Sexual Medicine. Cycling is also easier on your joints because it’s low-impact when compared to other exercises like running, making it perfect for men over 50 dealing with joint-related concerns like arthritis. There’s less risk of stressing your joints out even further with biking, and other benefits.
Cycling helps your body and your mind be better prepared for sex
Aging can bring about a number of health concerns, like high blood pressure, cardiovascular disease, and diabetes. Underlying health concerns can directly impact the quality of your intimacy. Blood vessel and nerve damage from diabetes, high blood pressure, and heart disease that results in issues with blood flow can cause erectile issues for men. Exercise is one of the best ways to ward off chronic disease. Cycling, in particular, can improve blood circulation and strengthen your heart muscles, per experts. It can also combat high blood pressure. As explained by certified sports physiotherapist, Josh Weight (via Bicycling.com), “By incorporating a ride here and there into their routine, seniors can reduce the risk of chronic conditions.”
What’s more, you’ll be strengthening your body and making it look good, both of which can be confidence boosters that help you in your sex life. It doesn’t hurt that the muscles you’re toning up with biking — thighs and glutes — are particularly useful when it comes to sexual activity. “All these muscles are used during intercourse. The better developed these muscles, the longer and more athletic intercourse will be,” added Portland-based urologist, Dr. Matthew Forsyth, per Forbes.
Exercise is also a known mood booster. It relieves stress and releases feel-good chemicals (endorphins), both of which can be merits in the bedroom. With cycling, there’s the plus of being outdoors, possibly surrounded by nature — another foolproof way to boost your mood. Now for the ED debate associated with cycling.
Does cycling cause erectile dysfunction?
Both experts and research findings seem divided on the topic. According to urologist and pelvic surgeon, Dr. Rena Malik, sitting on a bicycle seat could put pressure on your perineum (area between the anus and the scrotum), more particularly the pudendal nerve and pudendal artery. Pressure on the pudendal nerve can cause sensation-related problems over time, while compression of the pudendal artery could impact blood flow to your perineum, leading to ischemia, added the expert. Symptoms of ischemia could manifest as erectile dysfunction and numbness in the area, the latter being one of the common concerns with bicycling. “But the good news is that these symptoms are most often temporary and improve with time,” shared Dr. Malik.
A large multi-national cross-sectional 2018 study published in The Journal of Urology, involving almost 4,000 athletes, found that cycling resulted in no worse sexual or urinary function than swimming or running. The study did, however, find a correlation between cycling and urethral strictures. According to a 2021 systematic review and meta-analysis published in Oxford Academic Sexual Medicine Reviews, there was limited evidence showing a relationship between biking and ED.
If you’re concerned about your nether region, however, there are some things you can do. The 2018 study actually noted that increased standing time during biking and a higher handlebar height could reduce the odds of genital numbness. Experts second this as well, which leads us to our next point.
Cycling for men over 50: Things to consider
If you’re new to cycling, talking about your fitness level and your health concerns with your doctor before you add it to your schedule might be a good idea. Even though cycling is a low-impact aerobic exercise, it does work your heart muscles and lungs so getting the all-clear from your healthcare provider might ease any concerns you have.
Choosing the right kind of bike, helmet, and gear comes next. Your helmet should fit on your head snugly and the bike seat should be comfortably positioned so that you can easily reach the handlebars and pedals. If sexual function-related issues are a concern for you, go for a wider bike with extra padding on your seat and wear padded bike shorts. It also helps to pick seats without a nose or at least to tilt the nose downward for short periods of time in between riding, to relieve pressure on your perineum. In fact, riding on no-nose saddles showed a 66% reduction in saddle contact pressure in the perineal area and an improvement in penis tactile sensation when 90 bicycle police officers were assessed in an old study published in The Journal of Sexual Medicine. Making sure you can comfortably reach the handlebars without leaning too far forward can ease pressure in your perineum too. So can alternating between standing and sitting to ride your bike.
Listening to your body, choosing a cycling-friendly route, and warming up are other tips to keep in mind. Speaking of exercise, men, and sex, there are some exercises men should avoid before sex.