Effective Exercises for Managing Erectile Dysfunction: A Comprehensive Guide

Erectile Dysfunction

Erectile dysfunction happens when a male cannot attain/maintain a hard erection. The problem is quite common in men of different age groups. Muscles are important to maintain an erection and exercise can help you manage or reverse ED.  Do Erectile Dysfunction Exercises.

Common causes& risks of Erectile Dysfunction are

• Metabolic syndrome
• Prostate cancer
• Obesity
• Cardiovascular disease
• Stroke
• Alcohol use
• Smoking
• Less physical activity

As a part of treatment, doctors may prescribe some PDE5 inhibitors like Viagra (Sildenafil citrate), Cialis, and Stendra medicines for ED. Apart from ED medicines, some changes in lifestyle like exercise, weight loss, and eating healthy can also prove to be effective in managing/treating ED.

What are the exercises that can manage Erectile Dysfunction?

It is important to treat the root cause of ED to get long-lasting results. A medication offers temporary relief but helps men who want to improve sexual performance and sexual life. In some cases, men prefer switching to exercise and a healthy lifestyle.

In most cases even psychological factors contribute to ED and such men can get benefits through consultation.

Well, treating ED using medicines like Viagra is one of the best options but not the only one. It means you can adopt exercises too and treat ED effectively.

What exercises can let you manage Erectile Dysfunction?

You can switch to exercises that strengthen your pelvic floor muscles to treat ED. These muscles are crucial to maintaining proper blood flow to your penis which will help maintain erections. The muscles put pressure on your penile veins and allow blood to stay in that area to generate an erection.

Some Kegel exercises you can try for Erectile Dysfunction

Exercise may treat certain causes of ED. Kegels or Pelvic floor exercises are one the most effective exercises for ED. These exercises target pelvic floor muscles mainly pubococcygeus. It encircles from the public bone to your tailbone and helps the pelvic organs.

When this muscle becomes weak, it prevents the blood flow from circulating out of the hard penis. When you engage in pelvic floor exercises, it will make your muscles strong and enhance the tone of pelvic floor muscles. It may take 4-6 weeks before you see a visible difference in getting erections.

Get Set to involve in some exercises to manage Erectile Dysfunction

1-Enable pelvic floor muscles

It is a simple exercise but a vital one. It helps you learn how to strengthen your pelvic floor muscles.

• Lie down in a position where the knees should be bent, the feet should be in a straight position on the floor, and the arms should be on the side.
• Now breathe out & squeeze your pelvic floor muscles till the time you 1,2,3.
• Now breathe in and release the muscles till you count to three.
• Try to figure out the correct group of muscles — the ones at the bottom of your pelvis.

2-Activate pelvic floor muscles – Sitting position

• Sit down keeping your arms at your sides and your feet should be straight on the floor. Keep them at a hip-width distance.
• Activate your pelvic floor muscles using the technique above at a count of 3 and then release at a count of 3.
• Make sure the buttocks, leg, and stomach muscles do not contract.

3-Activate pelvic floor muscles – Standing position

• Stand straight and keep your arms on your sides and your feet should be at a hip-width distance.
• Use the above technique and enable your pelvic floor muscles at a count of 3 and release them at a count of 3.
• Make sure the stomach, leg, and buttocks muscles aren’t contracting.

Once you get used to Kegel exercises thrice a day, it will allow you to perform more exercises that bring in more movement.

Pilate exercises that help manage Erectile Dysfunction

Pilate’s exercises make the right group of muscles active and challenge an individual to sustain the strength of pelvic floor muscles while moving.

1-Knee fallouts

This exercise comprises simple movements

• Lie down and keep your knees bent, your feet should be in a straight position on the floor while the arms are on the sides.
• The spine should be in a neutral position while keeping a small gap between the middle of your back and the floor.
• Exhale, and squeeze pelvic floor muscles. Now, slowly bend one knee to the floor and bend it as much as you can while keeping the pelvic floor muscles active. Now, let the pelvis be stable.
• Breathe in and release the muscles and then your knee again.
• Now, repeat the same steps on another side.
• You can start doing it 4-5 times on each side and increase it to 10 slowly.

2-Supine foot raises

Well, this exercise involves simple movements and is based on knee fallouts.

• While you lie down, keep your knees bent, your feet in a flat position on the floor and your arms should be by the sides.
• Breathe out and involve your pelvic floor muscles. Now, raise your one foot slowly off the floor while keeping your spine and pelvis still.
• Breathe in, and bring the foot down to the ground.
• Change the sides.

3-Pelvic curl

It is one of the common Pilates exercises

• Keep your knees bent while you lie down, your feet in a straight position on the floor, and your arms on both sides.
• While keeping the spine in a neutral position, leave a small gap between your back and the floor.
• Breathe out and involve your pelvic floor muscles.
• Slant your pelvis upward in the direction of the belly button while your back should be pressed against the floor.
• Now, lift your buttocks and push your heels slowly into the floor.
• Now, squeeze your buttocks and lift them to the middle and lower back.
• The body’s weight need to rest on the shoulders.
• While taking 3 breaths squeeze your pelvic floor muscles and buttocks.
• Now, lower the back, buttocks, and each vertebra to the floor slowly.
• Next, repeat the same 3-4 times in the beginning and gradually increase it to ten times.

What are the things you should keep in mind while exercising?

• Initially, you should be able to perform any exercise 3-4 times.
• You should develop strength by practicing daily. Slowly you can perform each exercise 10 times a day.
• If you stop performing the exercise, the muscles will become weak and ED problems will return.

Additional exercises that can help manage ED

Apart from the above exercises, you can also engage in Aerobic exercises to manage ED. People who performed aerobic exercise 4 times a week observed amazing results. Each session of exercise should be in the range of moderate-high intensity and continue for at least 40 minutes

Aerobic exercises to consider

• spin classes
• cycling
• boxing
• rowing
• skipping
• running

You should create and follow a routine for aerobic exercise for a minimum of 6 months. Certainly, exercise is crucial for maintaining overall health and heart and blood vessel health. Also, males with cardiovascular disease are prone to get ED issues more than others.

Improve your diet

Diet & weight loss are crucial aspects of treating and preventing ED. Overweight people are more likely to get ED. Also, if you drink excessive alcohol it can contribute to ED problems. You should follow dietary rules, and reduce alcohol consumption and foods with more salt, fat, or sugar which will help you prevent ED.

Takeaway

Lifestyle changes can help you see visible improvements in your ED condition. Also, it will reduce the need for taking medicines. If you prefer taking ED medicines, still exercise along with medication, and a healthy diet can help you get the best results.