If you're suffering from erectile dysfunction, the good news is that exercise can help. According to Aleece Fosnight, PA-C, urologist at Aeroflow Urology, "Any type of cardiovascular activity can increase blood flow to the pelvic region and the penile tissues."
In fact, studies show that regular exercise (40 minutes of aerobic exercise four times a week for six months) can decrease ED caused by physical inactivity, obesity, hypertension, metabolic syndrome, or cardiovascular disease.
Aerobics
The most obvious way exercise can help your erectile dysfunction is by strengthening your blood vessels, which can in turn strengthen your penis. But this is just one of the many ways that exercise can benefit your sexual health.
The biggest risk factor for ED is cardiovascular disease, and research has shown that exercising regularly can help lower your risk. It can also improve the flow of blood to your heart and decrease plaque build-up in your arteries.
It is important to choose aerobic exercises that you enjoy so you will be motivated to continue doing them on a regular basis. However, any type of physical activity can be helpful as long as it helps you get your body moving. Some types of exercise that are especially effective include jogging, swimming and biking. You can also try pelvic floor muscle exercises, like Kegels, to strengthen the muscles that support your bladder and bowel. This can improve or even restore erectile function in some men.
Kegel Exercises
There are a number of ways to strengthen the muscles in the pelvic area, including Kegel exercises. These are simple and can be done at any time of the day without urinating. If you arent sure how to do this, a healthcare professional can help. It is important to note that doing Kegel exercises incorrectly may make ED and/or premature ejaculation worse.
To perform a Kegel exercise, lie on your back with your hands flat on the floor and your knees comfortably bent. Then, squeeze the muscles in your anus as if you were trying to stop a bowel movement and hold for five seconds. Relax the muscles and repeat.
This exercise has been shown to reduce ED by increasing the ability to delay ejaculation or orgasm. For many people, this can be enough to combat their erectile dysfunction and improve the quality of their life. However, for some people, it can be necessary to treat underlying conditions that can affect blood flow to the penis such as heart disease, obesity, diabetes, or high cholesterol.
Weight Training
Men with erectile dysfunction often find it difficult to initiate or maintain an erection. Exercise is known to improve muscle strength and blood flow, both of which are important for an erection. Regular physical activity is also helpful for reducing cholesterol and high blood pressure.
The best form of exercise for ED is to add a bit of weight training into your regular workout routine. This will help you build strong, healthy muscles and increase your testosterone levels.
To perform this exercise, lie on your back with your knees bent comfortably and pointing upwards. Draw your penis in towards the body and hold it for five seconds, then release. Repeat this for a total of eight to ten repetitions per set. A mix of aerobic and resistance training is the best way to combat ED since both types of exercise have been shown to improve endothelial function. A general sense of good health is also important for sexual function, so it is essential to maintain a healthy diet and exercise regularly. You can easily buy Cenforce 100 online from best online pharmacy generic cures.
Pelvic Floor Exercises
Performing Kegel exercises squeezing the muscles in your pelvic area improves erections and reduces premature ejaculation. In fact, a recent study by BJU International found that 40 percent of men kicked their ED completely after doing Kegels for six months.
To perform a Kegel, lie on your back with your hands flat on the floor and your knees comfortably bent and pointing upward. Contract the ischiocavernosus and bulbocavernosus muscles in your core pelvic region by tightening them for three seconds, then relaxing for three seconds. Repeat 10 times or more as you build your endurance.
The bridge exercise is a similar way to work your pelvic floor muscles, but it focuses on the buttocks. To perform this exercise, lay down with your arms by your sides and your feet flat on the floor about hip-width apart. Exhale, contract your pelvic floor muscles, then lift one foot off the ground while keeping the spine and pelvis still. Do four repetitions on each leg.
