A high percentage of men experience erectile dysfunction in their 40s and above. This disorder is caused by many factors, such as having chronic kidney disease and taking blood pressure medicines. So, it can be challenging to find the right solution to deal with it.
Exercise doesn’t just lower your risk of developing certain health conditions but also helps improve erectile function. For instance, pelvic floor exercises, which are also called Kegel exercises, strengthen the pelvic floor muscles, as well as the bulbocavernosus muscle. The main functions of the bulbocavernosus muscle are to let the penis pump during ejaculation and fill with blood during erection and aid in emptying the urethra after urination.
Read on to learn more about pelvic floor exercises and other exercises that can help you address erectile dysfunction (ED):
1. Pelvic Floor Exercises
Start by lying on a flat surface to train your pelvic floor muscles. Squeeze and relax your pelvic floor muscles. With your hands parallel to the ground, bend your knees at a relaxed, upward angle.
By drawing your penis in, you should be able to bring your abdomen closer to your penis. For five seconds, hold the position, then relax and reposition. Next, engage your buttocks as you squeeze your anus muscles in, which is similar to trying to control bowel movement. Hold this position for about six seconds before letting go.
You can increase the time for holding the position as you gain strength. Test your endurance by holding it longer. Try to do at least 3 sets of 10 to 15 repetitions of pelvic floor exercises daily. Note that it will take time for your muscles to be toned.
Pilates is a famous workout for both genders. It builds your core muscles, improves flexibility, and allows you to control your back and limbs better. Plus, it encourages you to apply your pelvic floor strength while moving, making it a great form of exercise for ED.
Here are some Pilates exercises you can consider doing:
- Bent Knee Fall Out
Bent knee fallouts are suitable for men of all ages. All you need is a mat. Lie down on your back, bend your knees, and position both feet on the mat.
Since this exercise engages the pelvic floor muscles, you just need to move one leg to the side. Start with your left leg, letting it fall out to the side less than 45 degrees, without moving your hips or back. Allow your core to contract throughout the move. Then bring your leg back up to the starting position. Do about 20 reps before switching to your right leg.
- Pelvic Curls Or Bridges
This type of exercise is a well-known Pilates exercise. First, lie down on your mat. Place your hands on both sides and bend your knee while resting both feet on the floor. Raise your buttocks into the air while engaging your pelvic floor muscles. Let your shoulders carry your weight.
Firmly squeeze your buttocks and hold for several seconds. Take a deep breath and let go as you slowly return to the ground. Try to perform this as many as you can.
Aerobic exercises are cardio workouts that help keep your heart and lungs healthy. They’re also ideal for treating ED. Problems with blood flow to the penis are often associated with erectile dysfunction. ED may occur as a result of diabetes, obesity, and high cholesterol levels, which reduce blood flow. Therefore, performing cardio workouts will help improve blood flow.
You can do diverse sets of aerobic exercises every day, anytime you want. For instance, you can walk for 30 minutes briskly three to four times a week. You can go for a run too. Another fun aerobic exercise is swimming, which is even ideal for those who have arthritis. Aside from enhancing erectile function, it burns fat, builds stronger muscles, and boosts endurance.
As you do aerobics, you’ll feel more relaxed and more energetic. On top of that, you’ll get to achieve your dream body and feel more confident.
4. Weight Training
You’ll benefit from strength training as well. Lifting weights activates the body’s testosterone production, the precursor to male sex drive. Some studies have found that short, intense exercises like weightlifting can increase testosterone levels.
There are many weight training programs and exercises you can choose from, such as lifting weights and bodyweight training, which don’t require equipment. Here are a few bodyweight exercises you can try:
When you stand on the mat, your feet and shoulders should be hip- and shoulder-width apart and turned out. Move your hips back as though you’re about to sit on an invisible chair. Bend your knees while adding pressure to the heels and then stand back up to return to the starting position. There’s no required number of squats you have to do, but if you’re new to this exercise, you can do 3 sets of 12 to 15 reps.
- Spider-man mountain climbers
Do a high plank, moving your right knee out and up in the direction of your right tricep. While carrying out this step, turn your head to see your knee reaching your arm. You just have to alternate the sides as fast as you can.
- Standing oblique crunches
With your feet aligned with your hip, put your hands behind your head. Raise your left knee in the direction of your left elbow, your torso hunched over to the left. Do the same with your right knee. 3 sets of 10 to 12 reps will be good enough.
In addition to these bodyweight exercises, crunches and push-ups are forms of weight training you can include in your workout routine. They help you develop upper body strength, burn calories, improve posture, and stabilize your muscles.
Yoga has earned the hearts of many fitness enthusiasts. Even men enjoy doing it.
To perform this exercise, sit up straight on the floor, with your legs stretched out and feet pointed at the ceiling. In an upward direction, stretch your arms while breathing in. Breathe out when you bend your body towards your toes, with your spine straight. Touch the big toe with your index finger and thumb, then bend your body towards your feet this time. Stay in the position for 10 seconds before returning to the original sitting position.
You can check out workout videos online to learn about other yoga poses that will help relieve symptoms of ED. Enrolling in yoga classes or hiring a yoga trainer is a great idea too.
Many know that exercise is good for the body and mind but aren’t aware that it can also help improve erectile function. By doing these exercises, you’ll stay fit and healthy, feel awesome, and, of course, have a happier sex life.