Erectile Dysfunction (ED) is the inability to maintain an erection and affects thousands of men every year.
Men often think that their only option is to prevent, control, or eliminate ED through the usual options for treating erectile dysfunction — however, this is not always the case!
If you are struggling with the effects of erectile dysfunction, there are a few tests that will help fight ED. Exercises such as Kegels, pilates, and aerobics not only help you get used to or even eliminate ED but also promote a healthy overall lifestyle that you will see the benefits of.
When you are ready to experience life without ED, this blog is for you! Continue reading below to learn the three exercises you need to add to your daily routine to combat erectile dysfunction.
What Causes Erectile Dysfunction?
Erectile dysfunction is more common in older men, however, any man can experience ED effects. Here are some of the causes and risk factors for ED:
It is easy to see why ED can affect all men. However, erectile dysfunction is often seen in older, overweight men with a low level of activity – making lower exercise even more important!
If you suffer from ED, proper diet (low sodium, alcohol, sugar, and fat) and exercise are key to improving erectile dysfunction. To promote a healthy lifestyle, and fight the symptoms of ED, try the following tests:
1. Kegel Exercises
One of the most common and most beneficial forms of erectile dysfunction exercise is Kegels. To combat the effects of ED, you need to strengthen the muscles in your pelvic area. Kegels, if properly practiced, are the perfect way to do just that!
In men, Kegels direct and strengthen the bulbocavernosus muscles. This tissue allows the penis to fill with blood during urination, pumps during ejaculation and drains the urethra after urination. By directing this muscle, you should be able to see erections that are long-lasting and satisfying.
If you practice Kegels daily, several times a day, you will notice improvements in ED. The best part is, Kegels can be made anywhere! You can practice kegel exercises lying on the floor, sitting and standing.
Kegels are also known to improve other problems such as urinary incontinence and other common urinary problems. And they can have a positive effect on your sexual health!
How To Make Kegel Exercises During Your Time
Before jumping on a kegel exercise, it is best to get the bulbocavernosus muscles. The best and easiest way to do this is to stop your flow several times during urination. The muscle you use to do that is what you need to direct with the Kegels!
Make sure you do not put muscles in the buttocks, abdomen, or legs instead – you will not see the same results if you do.
To make Kegels, start by lying down, sitting, or standing. Wash the bulbocavernosus muscle and hold for three seconds. Release, then repeat three to five times. Repeat this process at least three times a day for the best results.
As your muscles tighten, rise from three to five seconds, and so on. Challenge yourself for a long time. The goal is to hold the muscle for at least ten seconds, five different times, at least three times a day. If you can strengthen this muscle, you are more likely to see results.
Results will not happen immediately again. As with any muscle, you will need time to tone and tighten. Give yourself at least four to six weeks before waiting for the results.
Exercise Tip: If you have trouble finding the muscles of the pelvic floor, consider squeezing the muscles in your anus. This may be an easy way to complete the kegel tests and see the results of ED.
2. Pilates Exercises
Regular Pilates exercise is a great way to combat ED. Here are some pilates tests to try:
Knee drop is very easy and is a perfect addition to your kegel exercises. Start by lying down with your knees bent and your feet down.
Tighten your pelvic floor muscles and slowly lower one knee to the side facing down. Keep both feet down and lower your knee only where you can go while holding the pelvic muscles.
Put your knee back in the middle and repeat with the other knee. Complete at least five repetitions on each knee, the goal of building up to 10 repetitions on each side.
Supine Foot Lifting
Just like with a knee brace, start by lying on both knees with the feet bent.
Participate in the pelvic floor muscles and lift one foot straight into the air, creating a 45-degree angle. Hold this position for a few seconds.
Slowly lower your foot down and repeat on the other side.
Also known as “bridge”, this work is common on pilates. Start by lying on the floor, hands on your sides, knees bent and feet on the floor.
Tighten your pelvic floor muscles and raise your buttocks in the air. Your body weight should be on your shoulders.
Tighten the buttocks and hold for a few seconds. Take a deep breath and relax while lying down on the floor.
Repeat this at least four to five times, and work up to 10 repetitions to get the best results!
3. Aerobic Exercise
According to a 2018 study on the impact of exercise on ED, aerobic exercise is proven to combat the effects of ED if done at least four times a week. Exercise should take at least 40 minutes and you should maintain a strict exercise routine for at least six months to see improvement in ED.
Some aerobic exercises you may want to try are:
These tests will not only help eliminate ED but will also improve the risk factors associated with erectile dysfunction.
Aerobics can improve your cardiovascular health and combat problems such as obesity while increasing your activity levels — all of which increase your risk of living with ED.
When Exercise Does Not Make You Trick
Although these tests are known to work for most men living with erectile dysfunction, they are not guaranteed to work for all men.
If diet and exercise are not enough to combat the effects of ED, it is time to see your urologist.
Here at Carolinas Urology Specialists, treating erectile dysfunction is one of our many areas of expertise. We can help you to eat a healthy diet and exercise in your daily routine, all while fighting ED with a treatment that works best for you.
Our board of certified urologists is ready to teach you, listen to, and guide you on the effects of erectile dysfunction.
You do not have to endure the stress of ED – let our urologist help you to overcome erectile dysfunction!
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