Top 3 exercises to help with erectile dysfunction
Get Hard! The Top 10 Exercises to Prevent Erectile Dysfunction
Erectile dysfunction (ED) is the major cause of millions of men worldwide affecting often frustration, low self-confidence and relationship issue. Although there are many treatment options, regular exercise in your schedule can help a lot with improving your sexual health. This definitive list covers the top 10 exercises that have been found to be helpful with treatment of erectile dysfunction, if not altogether reversing the condition.
1. Kegel Exercises : Practice makes Perfect ᅳ Alleviating Pelvic Floor Muscles
Kegel exercises are well known for providing erections as it directly influences the pelvic floor strength. Kegel exercises are used to contract and relax the muscles which support the bladder & reproductive organs (these are called pelvic floor muscles).
Kegel Exercise: How can we do?
Find the Muscles: You can find your pelvic floor muscles, by trying to hold back urine mid-pee.
Do the Exercise: Tighten these muscles for 5 seconds and then release them and relax them for another 5 seconds
Reps: 10-15 reps, 3 times/day
2. Cardiovascular Health and Aerobic Exercise
Cardiovascular health is important to every aspect of your body, including directly impacting the quality erection you can achieve. Activities such as brisk walking, jogging, and cycling also boost blood circulation and decrease the chances of high blood pressure (a disease associated with ED) and diabetes.
Aerobic exercises that involve almost all of the body include walking, swimming, jogging, and biking.
- Brisk Walking: Try to get 30 minutes most days of the week.
- Running: Run short distances and work your way up.
- Biking: Great for your heart and an easy way to build cardiovascular strength without heavy impact.
3. Building Muscle Mass & Increasing Testosterone: They both go Hand in Hand
Strength training can be beneficial because it helps to increase testosterone levels, a hormone that is linked with enhanced erectile function and sex drive as well as muscle mass in men in this meta analysis of the effect on strength training on male hormones.
Effective Strength Training Exercises:
- Squats: Target lower body muscles and promote overall strength.
- Deadlifts: Engage multiple muscle groups and enhance core stability.
- Bench Press: Focus on upper body strength and muscle development.
Incorporate strength training exercises into your routine 2-3 times a week for optimal results.
Conclusion: The Power of Exercise in Combating ED
While erectile dysfunction can be a daunting challenge, regular physical activity can be an effective remedy. Kegel exercises target the pelvic muscles directly, aerobic workouts improve circulation and heart health, and muscle-building exercises boost testosterone and self-confidence. By integrating these exercises into your routine, you can take proactive steps toward improving both your erectile function and overall quality of life.
As with any fitness regimen, it’s important to start gradually and consult with a healthcare provider if you have any underlying health concerns. Stay committed, and the results will follow.
