Look Good, Feel Good:

Consistent structured exercise can begin to make some amazing changes in the body. Not only will you begin to notice physical changes, but physiological changes happen as well.

Now, physical changes usually happen within 6 weeks. That means you may start to notice clothes are fitting looser, or you see some changes in your muscle tone. You may even have a little boost of confidence. However, physiological changes happen almost instantly. Immediately following exercise your blood pressure will change and this can last up to 24 hours.

For example, if your resting blood pression is 130/80 and goes up to 150/84 during exercise it will potentially decrease to 124/78 for the next 24 hours. Over time that 124/78 becomes your norm, and guess what? When you exercise and it decreases again, now to 118/74, that can become your new normal. This means getting off any blood pressure pills or other medications you may or may not be on due to the increased blood pressure.

Another physiological change that occurs is the release of endorphins, and opiates in the body. This can help with pain mitigation and improve your overall mood. I always encourage my patients to add in a good quality cbd product to help with mood boost, anti-inflammation, and improve overall immunity. I use ExtractLabs for my CBD and with my discount code docsardo15 you can save 15% on all your CBD needs.

The chemical release from exercise will begin to change your brain chemistry as you begin to start feeling better, feeling happier, and getting out of pain.

Exercise promotes longer life and studies have proven time and time again that exercise will diminish symptoms of anxiety and depression, and reduce stress. These are huge factors in preserving your psychological well-being. These chemical responses that happen in the brain to promote this well-being have also been documented to improve memory and cognitive function.

Another physiologic change that occurs is an increase in testosterone levels. This is an extremely important benefit given most men in 2022 have abnormal testosterone levels.

Improves Testosterone Levels:

If you are having difficulty with sleep, low energy levels, irritability, and weight gain then you may have low testosterone levels. One way to naturally increase the male sex hormone is to exercise! There are a few things that will affect how much and when your testosterone  is released:

  1. Age
  2. Weight
  3. When you exercise
  4. Fitness level

These apply for both men and women. Women with low testosterone levels can have low energy as well.

Number 3; when you exercise, might surprise most of you. When you train in the evenings you will get an increase in testosterone release even if it’s a short burst. Also, the type of exercise is important. Lifting heaving during a compound movement (a movement that involves 2 or more joints) will help to increase the levels of testosterone.

Both young and old benefit from increased testosterone levels from weight training but the young have a much greater response. Not only is testosterone increased but growth hormone is increased as well. To increase testosterone and growth hormone exercise must be performed regularly, you have to eat a clean and healthy diet, and get plenty of good sleep.

There is evidence that exercise doesn’t just boost your testosterone levels, but with your new body, and confidence you’ll find that Exercise improves sex!

Improve Respiratory and Cardiovascular Function

Exercise will improve cardiovascular and respiratory function. Muscles are better able to pull oxygen from the blood which allows the heart to not work as hard to put oxygen into the muscles. Regular exercise will also reduce stress hormones that can put an extra burden on the heart.  Exercise works like a beta blocker to slow the heart rate and lower blood pressure, as previously mentioned this effect can last up to 24 hours.

Exercise helps to improve circulation and decrease bad (LDL) cholesterol. This is such an important factor with exercise because it will improve circulation. Circulation does not discriminate, so it takes place systemically, and for those with ED or other sexual dysfunctions, you guessed it, this will make it easier to flip the switch when the moment calls for it.  Improving your raspatory function can also improve how long you can last before needling a break in the bedroom, or daily tasks and chores.

The main issue most have with exercise is the ability to be consistent. You can only yield these results with effort. Nothing is ever a quick fix and when it comes to improve your body, your relationships, your intimacy, and mindset you have to put in the work. You’ll be grateful you did, I guarantee it

Stress Reduction and Improved Sleep

Exercise and weight training can help reduce the release of cortisol which is the stress hormone. As previously stated it can wreak havoc on your body and keep you from losing weight. Finding good ways to reduce stress with or without the use of exercise is vital.

Here are a few ways to reduce stress:
1. Deep breathing 5 seconds in 5 second hold and 8 second release.

2. 10-minute meditation daily

3. Journaling

4. Listening to music you love

5. Moving, go for a walk outdoors

This will also help allow you to sleep better due to not having so much on your mind, and your body being able to go into the parasympathetic state quicker so you fall asleep faster. The better sleep you get the better your recover from work outs and create more lean muscle mass. This will help to burn fat as muscle is our only true fat burner.

Have Better Sex

Throughout this article I’ve given some tips on how being consistent with exercise can improve your sex life.

Here are some psotions that can help burn more calories. If you would like to see more of the advanced once click the link above.

Squat: This leg burning-position is exactly what it sounds like. To do this, have the giving partner lay on their back so that the receiving partner can mount in a squatting position.

The top partner can rest their hands on the bottom partner’s chest or lean back slightly to help maintain stability while bouncing. If your legs get tired, move into the traditional riding position by switching from a squat to a kneeling pose.

Lotus: For this intimate move, the giving partner sits cross legged on the bed or floor. The receiving partner sits in the giving partner’s lap, face-to-face with their legs wrapped tightly around the giver’s waist.Then wrap your arms around each other, embracing and grinding until you’re both satisfied.

Lunge: Seeing a trend? This exercise-turned-sex-position is definitely more fun than reps at the gym! To give it a try, the receiving partner should assume a lunge position on top of the giving partner. One of the top partner’s legs should be bent in a 90-degree angle — like a lunge — with the foot planted next to the bottom partner’s midsection. The other leg should be extended between the bottom partner’s legs. From here, the bottom partner can thrust or grind upward.

Chair: Picture the lotus position, and then add a chair.  Allowing the giving partner to remain seated will give their legs a much-needed break, but the receiving partner will have to pick up the slack. To make the most of the bounce, the receiving partner should brace against the giver’s shoulders or hold on to the back of the chair for support.

Suspended congress: Although the giving partner will be doing the heavy lifting, the receiver will rely on their arms, core, and thighs to help maintain the position. When the giving partner is in a stable stance, the receiver will wrap their arms around the giver’s neck and jump up to wrap their legs around the giver’s waist. The giving partner can use their hands to guide the top partner’s hips as they rock back and forth.

There you have 5 incredible benefits to exercise that you can start thinking about and implementing into your life today.

“It is a shame for a man to grow old without seeing the strength and beauty of which his body is capable”


Follow on Instagram @docsardodpt and watch the video on YouTube at Sports Physio Doctor Mike.

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