Pump That Testosterone!

As men age, their testosterone levels tend to decrease. Typically this decrease in testosterone begins around the age of 40 and declines quite slowly, tending to stabilize around age 60. A reduction in testosterone can lead to less muscle mass and strength, red blood cell production, decreasing bone density, increasing fat, and of course, decreasing sex drive. Maintaining adequate levels of testosterone to sustain a healthy libido as well as stable muscle mass is a critical to maintaining the vitality that will make that transit down life’s highway a thrilling ride instead of an ordeal.

Fortunately, most men have a built-in testosterone producing capacity, and that is a natural byproduct of exercise. But not all forms of exercise. The duration, intensity and frequency of exercise will determine the circulating levels of testosterone. Testosterone levels increase most with short intense bursts of activity like weight training or sprinting, while it decreases with prolonged activity, especially that of frequent endurance training. During endurance training, testosterone is needed to maintain muscle but frequent extended training doesn’t allow for repair and recovery of testosterone, and tissue damage occurs.

Studies show that testosterone levels will elevate with exercise for about 45 to 60 minutes. After this amount of time, cortisol – the “stress hormone” -  levels begin to increase and testosterone levels tend to decline. This decrease has been detected for up to 6 days.

Men who exercise are less likely to experience sexual dysfunction as they get older.

Analyzing data from surveys of nearly 32,000 men ages 53 to 90, researchers concluded that those who were the most physically active were least likely to become impotent.

According to Eric B. Rimm, an associate professor at the Harvard School of Public Health, men who ran at least three hours per week appeared to have the sexual functioning of men two to five years younger. But even moderate activity proved beneficial: Men who briskly walked for 30 minutes, most days of the week, had a 15 to 20 percent reduction in the risk of erectile dysfunction.

What this suggests is a win-win proposition for men who engage in a balanced exercise program of cardiovascular (aerobic) fitness and weight training (anaerobic), the latter to maintain testosterone levels and the former to keep key arteries healthy. Aerobic exercise improves the function of the small arteries that control erections, for the same reason that exercise is good for the heart.  Enlarged arteries as the result of consistent exercise facilitate optimum blood flow to the organ. And while many men may act cavalier about their heart health, they may be more motivated to do something about the health of their sex lives. With fewer than 25 percent of Americans getting enough exercise,  it is not surprising that sexual dysfunction has crept so prominently into the modern vocabulary, particularly among older men. In a related vein, some doctors believe that impotence could be considered an early warning sign of what could happen to the heart, another good reason to pay heed to these vital processes.