Workouts to Boost Sexual Performance

Ever felt like intimacy isn’t what it used to be?

Maybe sex feels awkward now. Maybe desire has faded. You’re not alone.

Nearly half of women over 50 report lower libido, and 28% directly link menopause to intimacy issues ([People.com][1], [ihpi.umich.edu][2]).

Let’s look at why that happens—and what you can actually do about it.

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What changes feel real, not theoretical?

• Dryness and pain
  Vaginal tissue thins. Friction can sting. Nearly 45% of postmenopausal women report pain during intercourse ([Prevention][3]).

• Low desire
  Estrogen and testosterone drop. One study found 35% had reduced drive, and 62% said it impacted their relationship ([ScienceDirect][4]).

• Slower arousal
  More time, attention, and stimulation are needed.

• Stress and body image
  Mood swings, anxiety, poor sleep, and body changes reduce confidence and interest ([The Guardian][5]).

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You’re not broken. You’re adapting.

“I was afraid I’d never enjoy that part of life again.” — Halle Berry on vaginal dryness at 54 ([People.com][1])

“Menopause can feel isolating. But you are not alone.” — Omisade Burney-Scott ([Prevention][3])

“It can be transformative—a time for curiosity and confidence.” — Gillian Anderson ([Adelaide Now][6])

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Simple steps you can try this week

1. Use the right lube and moisturizer

• Choose water- or silicone-based lubricants. Try brands like Uberlube, Yes, or Pjur.

• Use vaginal moisturizers like Replens or K-Y twice a week.

• Studies show up to 70% relief from dryness with regular use.

2. Talk to a doctor about hormone options

• Local estrogen (creams, rings, tablets) treats dryness.

• Systemic HRT may help with arousal, especially when paired with testosterone.

• DHEA and hyaluronic acid are non-hormonal options to explore.

• Ask your provider what’s safe if you have a cancer history ([Wikipedia][7]).

3. Strengthen your pelvic floor

• Do Kegels daily: hold 5–10 seconds, relax, repeat x10, three times/day.

• Stronger muscles mean better sensation and control.

4. Slow it down

• Take time. Try gentle foreplay, mutual touch, massage.

• Explore vibrators or intimacy tools made for menopausal women.

5. Communicate with your partner

• Say what feels good and what doesn’t.

• Honest talk builds safety and reduces pressure.

6. Care for your mindset and body

• Move your body daily.

• Prioritize sleep and manage stress.

• Mind-body wellness helps restore libido.

7. Get professional help if needed

• Sex therapists can guide couples or individuals.

• Pelvic-floor physical therapists help reduce pain.

• Ask your GP for a referral or visit [healthyagingpoll.org][8].

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Real voices

Emma, 57:
“I lost interest. I thought it was over. HRT changed everything. I feel alive again.” ([Peppy Health][9])

Shannon, 51:
“Topical estrogen helped with sleep. But testosterone brought desire back.” ([Herald Sun][10])

Diana, 60:
“I’m single. Exploring self-pleasure and toys helped me reconnect to myself.”

Marina, 55 (same-sex relationship):
“Talking openly with my partner about these changes brought us even closer.”

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For your partner

• Learn together. Read, watch, listen.

• Don’t take distance personally. It’s hormonal, not rejection.

• Focus on intimacy, not just intercourse.

• Use affirming language: "You’re beautiful," "I’m here with you."

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Questions to ask your doctor

• Are local hormones safe for me?

• Should I test my testosterone levels?

• What natural supplements are safe?

• Can you refer me to a pelvic therapist or sex counselor?

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Quick checklist

• Pick a vaginal moisturizer and use it regularly

• Try a new lube during sex

• Do Kegels daily

• Schedule a doctor visit to ask about hormones

• Set aside quiet time for intimacy

• Talk openly with your partner

• Explore sex therapy or pelvic physical therapy

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Weekly plan

Day	Focus
Monday	Kegels + Moisturizer
Tuesday	Read together with your partner
Wednesday	Gentle massage or touch
Thursday	Try mindfulness or deep breathing
Friday	Intimacy night (slow, no pressure)
Saturday	Explore products or toys
Sunday	Rest, reflect, talk

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Common questions

Can you still enjoy sex?
Yes. Orgasm rates do not decline significantly with age. Regular sex may even reduce dryness and pain ([menopause.org][11]).

Is pregnancy possible after menopause?
Very unlikely after 12 months with no period. Still, use contraception until confirmed.

Are there natural solutions?
Yes. Maca, ginseng, DHEA, hyaluronic acid, and lifestyle changes can help. Ask your provider.

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Why it matters

• You deserve comfort, connection, and intimacy.

• This is a new chapter—not a decline.

• With the right tools, you can enjoy sex deeply and fully, for decades to come.

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📚 References

1. People Magazine. (2024). Halle Berry feared she’d never enjoy her sex life after menopause.
   
   

2. University of Michigan Institute for Healthcare Policy and Innovation (IHPI). (2024). Poll shows impact of menopause and other health issues on older women’s sex lives.
   
   

3. Prevention. (2021). Quotes from real women about menopause.
   
   

4. Dennerstein, L., et al. (2006). Sexuality and the menopause. ScienceDirect.
   
   

5. The Guardian. (2024). How to make sex after 50 work for you.
   
   

6. Adelaide Now. (2024). Gillian Anderson wants menopausal women to rethink pleasure.
   
   

7. Wikipedia. Hormone Replacement Therapy (HRT).
   
   

8. Healthy Aging Poll. (2023). Women’s Health, Sex, Intimacy, and Menopause.
   
   

9. Peppy Health. (2023). After menopause: Will my sex life ever recover?
   
   

10. Herald Sun. (2024). How I got my sex drive back after menopause.
    
    

11. North American Menopause Society (NAMS). (2023). More sex, less pain and irritation for perimenopausal and postmenopausal women.
    
    

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