Around Valentine's day, our thoughts turn to romance, roses, chocolates, candlelit dinners and if we play our cards right, at the end of the evening sex!

One of the most important and often overlooked aspects of a satisfying sex life is exercise, if health and fitness aren't benefits enough to get you to exercise, how about improving your sex life? Regular exercise can awaken sexual desire and make sex more enjoyable.

Although we all have our views on what defines "good sex" it might be thought of as an intimate act that promotes health and well-being. Good sex provides considerable physical and physiological benefits, if taking place between two consenting partners "sex boosts chemicals in the body that protect against disease," says Paul Pearsall, Ph.D., author of the book "Super-immunity."

Research also suggests that 'good sex' can boost your mood, help ease joint and muscle pain, combat depression, promote heart health - even reducing the risk of heart attack and increase your life span, so forget those excuses of ''not tonight dear, I have a headache" because you've guessed it sex can even relieve your headaches! Sex releases endorphins, the body's own pain reliever, and cortisone, a chemical with an anti-inflammatory effect.

'As far as the heart is concerned, sex is just another form of exercise,' says Dr Graham Jackson, consultant cardiologist at Guy's & St Thomas' Hospital.

In fitness terms, its equivalent is going for a mile-long walk or climbing up and down two flights of stairs - I know which I'd choose!
Unfortunately with today's hectic stressful lives, we often haven't the time or energy for sex. After a stressful day at work, it's easy to slump in front of the T.V and ignore one of human nature's finest pleasures.

Luckily there are ways to make sure that 'good sex' remains a passionate, intense and regular part of our lives no matter what our age or how busy our lifestyle.

Before you go searching the internet for those 'magic pills' there is a cheaper and easier solution - physical exercise is one of the quickest ways to fire up your sexual appetite and therefore increase your sexual activity. Any exercise getting you hot and sweaty releases hormones, blasts away your stresses, gives you renewed self esteem and confidence, energises your body and leaves you glowing all over! A great warm-up for the big event - providing of course you hit the shower first!!

The more you exercise, the more you will notice your sex drive gearing up a level and before you know it you will be in overdrive!

Improving your cardio-vascular fitness with your choice of aerobic activities such as running, cycling, swimming, dancing or walking etc for at least 30 minutes 3-5 times per week will help to increase your endurance and help you to keep going the distance - you really don't want to be 'hitting that wall' half way through your own personal marathon. Breathless with pleasure from your skin on skin action is spectacularly different from gasping for air from being out of shape, red faced and overheated whilst clearly needing an interval, a cup of cocoa, sleep and a hot soak -  stamina is a fantastic thing for great sex.

Strengthening the upper body muscles of the shoulders, chest and arms - think push ups - are great exercises to add to your routine as these muscles are utilized during sexual intercourse along with your abdominal muscles so working towards a strong core is a must to increase your strength and stamina for more satisfying sex, the legs should not be ignored either as you move your entire body, not just isolated limbs, so forget about doing repetitive bicep curls and leg extensions all day long, concentrate on compound movements that work several muscles at once, which will also burn more calories during your workout. For those of you with a good imagination or a copy of the Karma Sutra you could be using muscles you didn't even know you had, it may even take you half an hour to get into your chosen position and if your muscles let you down after 30 seconds your partner won't thank you and your bedtime reading will revert to the latest bestseller in no time!

Whilst we're on the subject and your imagination is working overtime, flexibility can improve your sex life by making it a bit easier to get into your favourite position with the minimum amount of trouble, you really don't want to be calling emergency services out in the middle of the night to extract your trapped leg from somewhere it really wasn't able to go. You could try yoga or a stretching routine to get you in the mood and loosen up those stiff joints and muscles.

Remember that sex burns calories! Okay, so it has to be fairly energetic to get your heart rate going, but hey calories are calories right? A 150lb person can burn over 300 calories an hour for a fast and furious session, nearly 250 calories an hour for a moderate session and 129 calories for those taking the slow option.

So some last tips to get you on track to be top of your game:

• Eat well - a nutritionally sound balanced diet comprising high quality protein, complex carbohydrates and low levels of good fats! Eat regular small meals 5-7 times daily. Cut out the junk and take in fewer calories than you expend.
• Train hard - progressive resistance training adds lean muscle mass which boosts your metabolism to burn fat faster and it makes you look sexy - a lean firm body is a sexy body.
• Intensive cardio burns calories; it will also keep your metabolism burning faster throughout the day. Keep it fun by mixing it up and adding variety such as classes, spinning, and interval training to your routines.
• Rest - plenty of sleep supports the muscle building process and goes a long way to improving mental function.

A super-quick full body routine to get your blood pumping and get you ready for action:

• 30 seconds jumping jacks
• 30 seconds squats
• 30 seconds skipping/with or without rope
• 30 seconds pushups
• 30 seconds mountain climbers
• 30 seconds lunges
• 30 seconds chair dips
• 30 seconds Plank
• 30 seconds back extensions

Repeat at least 3 times or as many times as you can!

Now go get that shower!!!!!!

For help with your fitness, strength and wellbeing call Sarah now on 07701 051287 or see www.sarahbrookes.co.uk for further information about her services.