Sitting throughout the day lowers your testosterone and raises your risk of heart disease, diabetes, stroke, high blood pressure, and high cholesterol. All of these health conditions are also linked to erectile dysfunction and poor sexual performance.

Exercising once a day does not reverse this deterioration. The key is to get up and move every hour and / or work at a standing desk. You can use an activity tracker or smart phone alarm to remind you to stop sitting once a hour at least.

Kegel exercises strengthen pelvic muscles and improve blood flow in men. Strengthening these muscles that surround and support the genital area promotes easier and longer-lasting erections and improves ejaculation control.

Start by lying your back and pulling in and lifting up your genitals. Hold this contraction for 3 seconds and then relax for 3 seconds. Repeat this 5 times in a row for one 30-second round of kegel exercises. When your muscles are stronger, you can do Kegels while sitting, standing, or walking.

Try doing 6 35 meter sprints with 10-second recovery in between each sprint. This workout done twice weekly has been proven to significantly increase testosterone levels while reducing cortisol (stress hormone) levels. This workout can be done within 2 minutes.

Tabata is a type of HIIT (high intensity interval training) where each round lasts 4 minutes and involves eight intervals of 20 seconds intense exercise followed by 10 seconds of rest. Usually, you do a Tabata workout of 4 rounds in 20 minutes with 1 minute of rest in between rounds. But you can choose to do just one round for 4 minutes.

Research has proven Tabata to be one of the most efficient workouts for improving cardiovascular and muscular health. It also incorporates core training and balance exercises which enable better sexual performance.

Regular stretching increases flexibility, improves range of motion, releases stress and tension, relieves pain, boosts blood circulation, enhances mood and well-being, and balances and aligns your body. It's good to do varied stretches for 10 to 30-minute sessions at least 3 times a week.

Don't overdo stretching and injure yourself by bouncing and forcing yourself into positions. Instead gradually explore the edge of your capabilities to improve over time. There are many stretching and yoga routines on Youtube for you to explore.

Five studies involving nearly 400 men indicate that aerobic training is effective for improving erection. Research shows that 150 minutes of weekly cardio activity is needed to maintain good circulation and prevent early death. This means you just need 20 minutes daily of activities you enjoy like brisk walking, hiking, running, cycling, swimming, etc.

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Simpy walking 10 minutes in the morning and 10 minutes in the evening makes a significant difference in your blood circulation and health. The key is to engage in enjoyable activities that you will do consistently for the long-term. But don't overdo aerobic exercise since this can lead to low testosterone levels from elevated stress hormone levels.

Do 2 to 3 full body weightlifting workouts weekly with exercises like squats, deadlifts, bench presses, olympic lifts at 85 to 95% of your 1 repetition maximum. Rest 120 seconds in between reps. Do forced reps with a partner where possible - where you perform as many reps as you can before your buddy assists your for completing 1 to 5 additional reps. Be sure to include leg exercises for maximum Testosterone boost.

If you are not physically active, then first condition yourself through Sprint, Tabata, and Aerobic workouts before doing Resistance Training. And if you have not lifted weights before, then get a trainer to learn proper form to prevent injury. Don't do workouts for longer than one hour since this can cause a drop in Testosterone levels.

Please contact us via WhatsApp Chat or Call if you want clarifications on this Exercise Guide. The Zesttee Consultation Service is free and our experienced health experts are happy to share additional fitness tips and also help you for other aspects of your health.