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Lifestyle Guide

Lifestyle Guide

Lifestyle Guide

How to Keep Your Body in Top Form

Create your personal guide for better sex by selecting the health tips that matter to you. You can always tailor your guide later on as you work your way towards a healthier you between the sheets.
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Lifestyle Guide

good health =
good sex

It’s a ‘no-brainer’ that healthy lifestyle choices like eating well, exercising regularly and reducing stress can help improve your general health… and your sex life too.

Anything that affects the health of arteries and veins can cause difficulties with erections. Simple lifestyle choices can improve your health, and therefore your sexual health.
 
stop smoking
You already know it’s bad for you, and guess what? It increases the risk of ED.
 
drink moderately
Alcohol can impair your ability to have an erection, so don’t drink too much before you have sex.
 
get in shape
Regular exercise can lower blood pressure, help with weight loss, improve lung capacity and reduce stress… and help you feel better about yourself.
 
relax!
You should… and for good reason: Anxiety and stress can kill sexual arousal and cause ED. Exercise, mediation, yoga, dance—find what helps you unwind.
Lifestyle Guide

Eat
Right

Canada’s Food Guide
makes eating right easy,
and the chances are you’ll
find a lot of your favourite
foods already there. Here’s
a quick ‘cheat sheet’ to give
you a head start!

Apples
Contain vitamin C and can help lower cholesterol.
Bananas
Long recognized by athletes as an excellent source of potassium.
Beans
Not the yellow or the green ones… the ones known as ‘legumes’ rich in fibre.
Carrots
Who would have guessed? They really are good for your eyes.
Chocolate
Yes, chocolate, an antioxidant that fights illness and cancer-causing ‘free radicals’.
Fish
All the spin about low-fat and high protein and omega-3 fatty acids is true.
Garlic
When you both eat these heart-healthy cold fighters… neither of you will notice!
Milk
Healthy teeth and bones thrive on calcium and vitamin D.
Nuts
Great source of protein and high in zinc.
Oatmeal
It’s hard to find anything with more fibre, especially if you toss in some fruit.
Olive oil
If you only knew how healthy this monounsaturated fat is for you.
Oysters
And you thought their reputation was an ‘Old Wives Tale’.
Lifestyle Guide

COOK TO
IMPRESS

Everyone appreciates a man who knows his way around the kitchen. And we all know that preparing low-fat, well-balanced meals is a smart thing to do. Now eating smart is even more important because a high-fat meal with VIAGRA may slow its onset.

So tie on that apron, and get ready to impress your partner.
Lifestyle Guide

invest
30 minutes

It makes sense that good health = good sex… and guess what? It doesn’t take much effort. As little as 30 minutes a day of physical activity a few days a week can help control weight and reduce the risk of getting diabetes and heart disease.

Canada’s Physical Activity Guide recommends you slowly work physical activity into your daily routine until you’re up to about 60 minutes per day (as little as 10 minutes counts!). Once you’re into it on a regular basis, you can cut back to 30 minutes just 4 days a week.

It’s easier than you think to get into activities from the three exercise groups: endurance, flexibility, and strength.
Endurance
Continuous activity for heart, lungs and circulation (4-7 days a week).
Flexibility
Gentle reaching, bending and stretching to keep muscles relaxed and joints mobile (4-7 days a week).
Strength
Activities against resistance to strengthen muscles and bones and improve posture (2-4 days a week).
Lifestyle Guide

don’t stress about it

It’s important to take the time to enjoy everything that happens before, during and after sex. Why? Because stress elevates blood pressure that constricts blood flow and can lead to heart failure, chronic illness and erectile dysfunction. If we’re striving for perfection, we’re bound to fail. That’s what relaxation expert Eli Bay says. He says seeking perfection is one of the five stress-inducing habits that we should stop doing—and he’s referring to the impact of stress on overall health, not just sexual health.
 

If you’re having trouble relaxing, talk to your doctor about ways to manage stress.

Stop striving for perfection
You’re never going to be perfect, but you can do the best you can. Applaud yourself for trying, and others will too.
Deal with your anger positively
When you’re alone, punch a pillow or mattress or try screaming at the top of your lungs.
Stop sitting all day
Exercise helps keep stress in check. So use exercise to break up your day.
Say no
Stop over-extending yourself and start prioritizing your life. Be realistic about how much you can take on.
De-compress properly
Watching TV or playing video games can be too passive to relieve stress. Instead, practice deep breathing or meditation.
Lifestyle Guide

get
physical

When was the last time you had a physical examination? Annual examinations are a good way to ensure that you and your doctor have the chance to check the basics – like blood pressure, cholesterol and weight. With health, as with car maintenance, procrastinating usually doesn’t make a problem or an annoying squeak go away.
A check-up can help you stay aware of how you can stay in good physical health. Check-ups also provide an opportunity to ask questions about other concerns that you don’t feel warrant a specific visit. That could include questions about your diet, your energy level or any other health matter, including, yep, whether you can achieve or maintain a hard, erected penis satisfactory sexual activity. This is the time to talk with your doctor about what’s the right dose for you.

It’s your health. If you have questions, ask. The steps you take now to get healthy and fit can help you continue to enjoy your favourite activities for years.
Lifestyle Guide

work out
for better sex

Working out can improve your sexual technique, endurance, and flexibility. Plus, you’ll get healthier and fitter along the way. Here are three fun exercises for you to try.

  Yoga

Shake up your sex life with some new positions. Yoga will give you better sex by allowing your body to get into creative positions for maximum pleasure during intercourse. Try starting with easy poses to improve your flexibility and strength, such as Downward Dog, Warrior, Bridge Pose, Tree and Cobra.

  Fast Walking

Boost your sexual prowess with a little aerobic exercise. In a study of 31,000 men over age 50, Harvard researchers found that aerobic exercise resulted in a 30-percent lower risk of ED. Brisk walking, running or other aerobic activities are thought to help ED by improving circulation and blood flow.

  Swimming

Studies show that men who swim regularly enjoy more frequent sex later in life. Swimming 3 times a week for 30 minutes helps to improve blood flow and oxygen in your body, your flexibility, and your endurance power—in the pool and between the sheets.
Lifestyle Guide

sweat
together

Taking time to exercise with your partner is one of the best ways to improve your sex life. Couples that workout together have better sex, and a stronger bond in general. Here’s how you and your partner can get motivated to spice things up in the bedroom:

Go for a jog/walk  

Cardio is perfect way to work on your endurance. Try to go for a run or brisk walk with your partner 3 days a week. When you get home, give each other a massage. There’s a good chance it will lead to something else, and over time you’ll dramatically increase your stamina in bed.

Strength training  

Try doing some weights together. Your partner will notice a big change when you lift them up and try new things in the bedroom.

Take a yoga class  

Don’t be fooled into thinking yoga isn’t for men too. Take a class together and see how more flexibility and better breathing patterns can do wonders for your sex life.

Dance, dance, dance  

Who says getting exercise together has to be boring. Getting active as a couple can be fun and sexy. A sweaty salsa session can start on the dance floor and lead to the bedroom.
Lifestyle Guide

take control
of your vices

Cigarettes and substance abuse are not only bad for your overall health, they’re bad for your sexual performance too. By taking control of your bad habits, you’ll be able to turn your sex life around and live happier.

Cigarettes

Smoking directly affects your sex life on many levels. Research has shown that quitting cigarettes helped men have thicker, more rigid erections.

Alcohol

If you drink, try to do it in moderation. Drinking too much or too often will have sexual consequences and negatively affect your performance in the bedroom. It may also lead to unsafe sex, or sexual experiences that you might regret.
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