Erectile dysfunction is one of the most common sexual dysfunctions found in men. It can be caused by various factors, and fortunately, there are also various ways to help with ED, like adopting some lifestyle changes, treating any underlying physical or mental health issue, or incorporating exercise for erectile dysfunction in your daily routine.
For a man to get aroused and have a penial erection, there are many aspects that need to come together, such as hormones, nerves, blood vessels, and muscles. However, it is better to treat the cause behind the problem rather than just taking medicines. It has been found that maintaining proper cardiovascular health is effective in decreasing the symptoms of erectile dysfunction and getting the proper erection required for a satisfactory sexual life.
Is exercise effective in treating Erectile Dysfunction?
With advancements in science and technology, treatment of Erectile Dysfunction has also become very easily available, but medications might not always be the very effective choice of treatment. One of the major factors contributing to the causes of Erectile Dysfunction is cardiovascular disease, and here comes the intervention of aerobic exercises, which are found very effective in treating the condition.
One of the top risk factors for cardiovascular diseases is leading a physically inactive life. In studies, it is found that consistently taking good care of your heart, blood vessels, and muscles is not only effective in preventing Erectile Dysfunction but can also improve overall sexual experience in men. During exercise, your body uses a higher level of oxygen, decreasing the blood pressure and hence reversing the symptoms of Erectile Dysfunction. When your heart is performing in good health, it encourages proper blood circulation throughout your body and also to your pelvis, which helps in attaining and maintaining an erection.
Any type of physical activity helps to strengthen muscles, and exercises targeted for your pelvic region are highly effective in toning your pelvis muscles, which is again vital to keep up a proper erection.
5 effective Exercises for Erectile Dysfunction
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Kegel Exercises:
It is found that one of the biggest factors behind Erectile Dysfunction is weak pelvic floor strength in men. You have to tighten your pelvic floor muscles, hold them in for a few seconds, relax them, and repeat the same a few times. It will increase blood flow and tone the muscles. You can begin by doing this exercise a few times a day and then slowly increase the frequency; it is very convenient to practice in any sitting or standing position. With regular practice, you will see effective improvement by a longer-lasting erection.
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Aerobic Exercises:
It is a broad category that includes activities that increase your heart rate, thus promoting better circulation of blood. Walking, jogging, running, active yoga, and dancing are a few examples of aerobic exercises. They are very beneficial in treating cardiovascular symptoms and decrease the overall risks associated with Erectile Dysfunction. You should incorporate aerobics into your lifestyle as a routine of 40 minutes each day for a few days a week and continue it for at least 6 months to see the best results.
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Knee fallouts:
This form of pilates is effective in improving conditions that hamper a proper penial erection. Start by lying down on the floor with your knees bent, feet flat, and arms by the side kept straight. While exhaling, squeeze your pelvic floor muscles and slowly lower one of your knees, maintaining the activation of the pelvic muscles as much as possible. Hold for a few seconds and bring it back to its initial position. Repeat on the other side. Begin with at least 5 repetitions every day initially and build up the count up to 20 gradually.
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Pelvic Curls:
It is also referred to as “bridges”. Similarly, lie flat on your back, with knees bent and hands placed straight on the sides of the floor. Squeezing your pelvic muscles, try to lift up your buttocks as much as possible into the air; the remaining body weight should be on your shoulders. Hold the position for a few seconds, concentrating on the engagement of your gltesa, and slowly release by laying back in the previous position. Repeat the set 4-5 times initially and slowly increase the number to 10 repetitions at once to see the best results.
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Supine foot raises:
Lie down flat on your back on the floor with one leg extended forward and one knee bent upward with your feet on the floor. Slowly exhale and try to raise the extended upwards toward the ceiling at a 45-degree angle while keeping your pelvis and spine engaged. Then, slowly inhale a breath and bring back the leg downwards to the floor. Repeat the same on the other side and build up the number of repetitions to 20, beginning with at least 5 at a time.
Conclusion
A person suffering from Erectile dysfunction can see good results by engaging in proper physical activities and maintaining some lifestyle practices. Exercises targeted for pelvic floor muscles help to reduce the effects of ED and also help to cut out the use of medication if required.
