How to Exercise to Improve Erectile Dysfunction Effects?
Posted by Zoe Stella on May 29th, 2021
Exercises for erectile dysfunction? Are they effective and worth a shot? How to do those exercises to improve sexual function? If you have erectile dysfunction and don’t want to take any medical treatment, erectile dysfunction exercises are meant for you. Want to know more about how to do them correctly to fetch the desired result? Keep reading this article and find out by yourself!
What Is Erectile Dysfunction?
Erectile dysfunction is described by the inability to get or maintain erections for a pleasant sexual experience. It is common and affects millions of men across the globe. Most men think the only option to control and eliminate their erectile dysfunction is through medical treatments, which is not always the case.
If you are dealing with erectile dysfunction effects, there are actually certain exercises that could be beneficial for you. Common exercises for erectile dysfunction include kegel exercises, pilates exercises, and aerobic exercises. Not only can these exercises normalize the effects of erectile dysfunction, but they also can lead to an overall healthier lifestyle that you are bound to see the benefits of.
What Causes Erectile Dysfunction?
Erectile dysfunction is widely common in older men. However, men of any age group can develop this condition. Here are some of the common causes of erectile dysfunction:
Now, it might be clear to you why erectile dysfunction affects millions of people. However, the problem is more common in overweight men with low physical activity, which makes exercise even more crucial to prevent or treat ED.
Exercises For Erectile Dysfunction
Without any further ado, let’s discuss some of the best exercises for erectile dysfunction and how to do them correctly.
Kegel Exercise
Kegel exercise, also referred to as pelvic floor muscle exercise is one of the most common and beneficial exercises for erectile dysfunction. In order to fight the effects of erectile dysfunction, you need to strengthen the muscles in your pelvic floor. Kegel exercises, when performed correctly, are the perfect way to accomplish this.
In men, kegel exercises (Kegels) target and strengthen the bulbocavernosus muscle, which allows the penis to fill up completely with blood during an erection, pump during ejaculation and empty the urethra after urination.
If you practice Kegels regularly, you are bound to experience improvements in your sexual function. The best part? You can do Kegels anytime and anywhere in a sitting, standing, or lying position.
Kegel exercises are also known to improve other problems such as urinary continence and other common urinary issues.
How To Perform Kegel Exercises Right?
Firstly, identify your bulbocavernosus muscle. The best and the easiest way to do this is by stopping your stream multiple times during urination. The muscles you use to do that are the muscles you need to target with Kegels. Make sure you are not clenching your muscles in the buttock, legs, or stomach as you won’t experience the desired result.
To perform kegel exercises, start with either sitting, standing, or lying down. Clench your bulbocavernosus muscles and hold for three seconds. Release, and repeat 3 - 5 times. Do this exercise at least three times regularly for the best results.
Gradually, as your muscles get stronger, increase the duration from three seconds to five seconds. And don’t stop there! Challenge yourself to hold for extended periods. Your goal should be to hold the muscle for at least 10 seconds, five distinct times, at least three times a day. The more you strengthen this muscle, the better and sooner you’ll be able to improve your erectile dysfunction.
Remember that results will not appear immediately. Pelvic floor muscles, like any other muscle, take time to tone up and strengthen. Wait for at least 4 - 6 weeks and then jump to the conclusion whether Kegels are effective for you.
If you are struggling to locate your pelvic floor muscles, think of clenching the muscles in your anus. This could be an easier way for you to do Kegels right and see the results.
Pilates Exercises
Practicing pilates exercises regularly is also an excellent way to combat ED. Here are some of the best pilate exercises for erectile dysfunction you can perform:
For this, lie on the floor with your feet on the ground and knees bent. Engage your pelvic floor muscles and gently lower one of your knees sideways towards the ground. Keep your feet on the floor on the floor itself and lower your knee to the extent it can go while engaging pelvic muscles. Bring back your knee to the center and repeat this process with the other knee. Complete a minimum of five repetitions on each knee, with the objective of building it up to 10 repetitions on each side.
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Pelvic curl: Also called a bridge, this is a very common type of pilate exercise. Start with lying on the floor, hands by your sides, knees bent, and feet on the floor. While engaging your pelvic floor muscles, lift your buttocks into the air. The weight of your body should be on your shoulders.
Tighten your buttocks and hold for a couple of seconds. Exhale and release while lying back down on the ground.
Repeat this step at least 4 - 5 times, and aim for up to 10 repetitions for the optimum results.
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Supine foot raises: For this, lie down on the floor with both your knees bent and feet on the ground. Engage your pelvic floor muscles and lift one foot straight up into the air, forming a 45-degree angle. Remain in this position for a couple of seconds. Gradually place your foot back on the ground and repeat on the other side as well.
Aerobic Exercises
Research suggests that aerobic exercises can help combat the effects of erectile dysfunction when practiced at least four times a week. Exercises should last 40 minutes minimum, and you should keep a steady exercising routine for at least six months to improve your ED effectively.
Some aerobic exercises you can try are:
These exercises will not only help you improve erectile dysfunction, but they will also minimize the risk factors associated with the condition, such as obesity, cardiovascular disease, etc.
What Is The Best Erectile Dysfunction Medication?
Undoubtedly, the exercises for erectile dysfunction listed above are considered helpful to improve mild cases of erectile dysfunction or prevent the condition in the first place. But if your erectile dysfunction is moderate to severe, you may need to consider a medical treatment such as oral medication.
There are various branded and generic ED medications available on the market. You need to first consult your doctor before starting with any medication. These medications are effective, but may not be suitable for everyone. Your doctor will check you and let you know the best ED medication for you.
If you are looking for the one that works perfectly fine for most men across the world, try Cenforce.
Cenforce is a generic form of branded viagra which you can obtain at Online Drug Pharmacy at affordable prices. This medication works by dilating the penile blood vessels to improve blood circulation in the region and facilitate firmer erections.
If oral ED medications don't improve your erectile dysfunction or are unsuitable for you, your doctor will prescribe an alternative treatment such as injectable medications, vacuum constriction devices, hormone therapy, or penile implants.
Conclusion
So, we have discussed some of the best exercises for erectile dysfunction in this article. Do these exercises correctly by targeting the right muscles and allow them to produce better results. If you face any problem locating your pelvic floor muscles, kindly consult your doctor for adequate guidance. Also, ask if you need to take an oral ED medication such as Cenforce. You can buy generic ED medications at an online drug pharmacy in usa at the very cheapest price.
