A healthy, active sex life is an important part of overall well-being for many people. Just as we strive to extend our lifespan with good health habits, it’s possible to expand our sexspan – the ability to maintain a satisfying sex life well into older age. By focusing on physical, emotional, and relational health, you can take steps now to support sexual wellness for the long term.
Prioritize Your Physical Health
Good circulation, strong muscles, and balanced hormones all play essential roles in sexual function. Regular exercise supports heart health, which is vital because proper blood flow impacts arousal and performance for both men and women. Strength training, stretching, and aerobic exercises also help maintain stamina and flexibility, which are helpful for physical intimacy.
Diet is equally important. Nutrient-rich foods that support heart health, such as fruits, vegetables, lean proteins, and whole grains, contribute to overall vitality. Some evidence suggests that specific nutrients, like omega-3 fatty acids and antioxidants, may improve blood flow and energy levels.
For example, in a study of endurance-trained athletes, omega-3 supplementation was shown to enhance endothelial function and maximal oxygen uptake, both of which contribute to better circulation. (Endothelial function refers to the ability of the thin layer of cells lining blood vessels [the endothelium] to regulate blood flow by helping the vessels expand or contract as needed).
Chronic conditions like diabetes, hypertension, and obesity can negatively affect sexual health, so managing these conditions early is key. For instance, erectile dysfunction in men is often linked to underlying cardiovascular disease, as poor circulation impacts the ability to achieve or maintain an erection.
In women, chronic conditions can decrease energy levels, reduce libido, and impair blood flow to genital tissues, affecting arousal and pleasure. Addressing these health issues through proper medical care, lifestyle changes, and medications can significantly improve sexual function and overall well-being.
Hormonal imbalances also play an important role in sexual health. For women, declining estrogen levels after menopause can lead to vaginal dryness, discomfort during sex, and reduced libido. Men, too, can experience hormonal changes, sometimes resulting in testosterone deficiency, which may cause low sex drive, difficulty achieving erections, fatigue, and mood changes.
Hormone replacement therapy (HRT) can be a highly effective treatment for both men and women, helping to restore hormonal balance, enhance libido, and alleviate related symptoms. HRT should always be done under the guidance of a healthcare provider. Lastly, women may also benefit from topical estrogen creams or vaginal moisturizers.
Stay Mentally and Emotionally Connected
Aging brings changes, but a positive mindset about sex can make a big difference. Studies show that sexual satisfaction is often tied to emotional connection and communication between partners. Open discussions about preferences, boundaries, and concerns can strengthen relationships and enhance intimacy.
Mental health also plays a role in sexual well-being. Depression, anxiety, and stress can lower libido and create barriers to intimacy. Mindfulness and stress-reduction techniques, such as meditation or yoga, may improve mental clarity and body awareness, which can translate to better sexual experiences.
Build and Maintain Strong Relationships
The quality of your relationship significantly influences your sex life. Whether you are in a long-term partnership or exploring new relationships later in life, trust and communication are foundational. Research suggests that couples who engage in regular, intentional intimacy – whether through physical affection, shared activities, or meaningful conversation – tend to maintain healthier connections over time.
If challenges arise, such as decreased libido or difficulty maintaining arousal, seeking help from a therapist or sexual health professional can be helpful. Many issues, like performance anxiety or mismatched desires, can be resolved with professional guidance.
Be Open to Adapting
As bodies age, what worked in your 20s or 30s may not feel as natural in your 60s or 70s. Being flexible and open to trying new things, from different positions to scheduling intimacy when both partners feel most energetic, can keep sex enjoyable.
Sexual aids, such as lubricants, vibrators, or medication like sildenafil (Viagra) and tadalafil (Cialis), can address common challenges. These tools are not a sign of failure but rather part of a proactive approach to maintaining sexual health.
Don’t Underestimate Preventive Care
Regular checkups with your healthcare provider can help identify and treat conditions that may affect your sex life. Conversations about sexual health might feel uncomfortable at first, but they’re critical for addressing problems early. Screening for hormonal imbalances, cardiovascular issues, or even mental health concerns can prevent these factors from interfering with your sex life later.
The Bottom Line: Start Now
A satisfying sex life doesn’t have to fade with age. By caring for your physical and emotional health, staying connected with your partner, and being open to adaptation, you can expand your sexspan. Like any aspect of health, the key is to invest in it early and consistently.
For more information on this topic, please read these publications from the ISSM Journals: The Journal of Sexual Medicine, Sexual Medicine Reviews, and Sexual Medicine Open Access:
Sex for Health and Pleasure throughout a Lifetime
Sexual Activity After 60: A Systematic Review of Associated Factors
References:
Byers, E. S. (2005). Relationship satisfaction and sexual satisfaction: A longitudinal study of individuals in long‐term relationships. The Journal of Sex Research, 42(2), 113–118. https://doi.org/10.1080/00224490509552264
Gandaglia, G., Briganti, A., Jackson, G., Kloner, R. A., Montorsi, F., Montorsi, P., & Vlachopoulos, C. (2014). A systematic review of the association between erectile dysfunction and cardiovascular disease. European urology, 65(5), 968-978. https://doi.org/10.1016/j.eururo.2013.08.023
Laumann, E. O., Paik, A., & Rosen, R. C. (2005). Sexual dysfunction in the United States: Prevalence and predictors. JAMA, 281(6), 537–544. https://doi.org/10.1001/jama.281.6.537
Metz, M. E., & McCarthy, B. W. (2007). The “Good-Enough Sex” model for couple sexual satisfaction. Sexual and Relationship Therapy, 22(3), 351–362. https://doi.org/10.1080/14681990601013492
Towler, L. B., Graham, C. A., Bishop, F. L., & Hinchliff, S. (2022). Sex and Relationships in Later Life: Older Adults’ Experiences and Perceptions of Sexual Changes. The Journal of Sex Research, 60(9), 1318–1331. https://doi.org/10.1080/00224499.2022.2093322
Yoo, H., Bartle-Haring, S., Day, R. D., & Gangamma, R. (2013). Couple Communication, Emotional and Sexual Intimacy, and Relationship Satisfaction. Journal of Sex & Marital Therapy, 40(4), 275–293. https://doi.org/10.1080/0092623X.2012.751072
Żebrowska, A., Mizia-Stec, K., Mizia, M., Gąsior, Z., & Poprzęcki, S. (2014). Omega-3 fatty acids supplementation improves endothelial function and maximal oxygen uptake in endurance-trained athletes. European Journal of Sport Science, 15(4), 305–314. https://doi.org/10.1080/17461391.2014.949310
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