Eliminate Erectile Dysfunction With Exercise? It’s Possible–and Worth a Shot.
Erectile dysfunction (ED) is the inability to maintain an erection and it affects thousands of men every year. Many times men think their only option to prevent, control or eliminate ED is through common erectile dysfunction treatment options—however, that’s not always the case!
If you’re struggling with the effects of erectile dysfunction, there are actually quite a few exercises that will help fight ED. Not only can exercises like kegels, pilates and aerobics help normalize or even eliminate ED, but they also promote an overall healthier lifestyle that you’re bound to see the benefits of.
If you’re ready to experience life without ED, this blog is for you! Keep reading below to learn three exercises you need to add in your daily routine to fight erectile dysfunction.
What Causes Erectile Dysfunction?
Erectile dysfunction is most common in older men, however, any man can experience the effects of ED. Here are some of the causes and risk factors of ED:
- Alcohol use
- Cardiovascular disease
- Prostate cancer
- Low or decreased levels of activity
It’s easy to see why ED can affect every man. However, erectile dysfunction is usually seen in older, overweight men with low activity levels—which makes the exercises below even more important!
If you suffer from ED, proper diet (less 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 these exercises below:
1. Kegel Exercises
One of the most common and beneficial erectile dysfunction exercises are kegels. In order to combat the effects of ED, you need to strengthen the muscles in your pelvic floor. Kegels, when practiced correctly, are the perfect way to do just that!
In men, kegels target and strengthen the bulbocavernosus muscle. This muscle allows the penis to fill with blood during an erection, pump during ejaculation and empty the urethra after urination. By targeting this muscle, you should be able to see longer lasting and satisfying erections.
If you practice kegels every day, multiple times a day, you’re bound to notice improvements in ED. The best part is, kegels can be done anywhere! You can practice kegel exercises lying down, sitting and standing.
How To Perform Kegel Exercises On Your Own Time
Before jumping into kegel exercises, it’s best to locate the bulbocavernosus muscle. The best and easiest way to do this is by stopping your stream multiple times during urination. The muscle you use to do that is the one you need to target with kegels!
Be sure you aren’t clenching muscles in your buttocks, stomach or legs instead—you won’t see the same results if so.
To perform kegels, begin by either lying down, sitting down or standing. Clench the bulbocavernosus muscle and hold for three seconds. Release, and repeat three to five times. Repeat this process at least three times daily for the best results.
As your muscle gets stronger, increase from three seconds to five seconds, and so on. Challenge yourself to hold for longer periods of time. The goal is to hold the muscle for at least ten seconds, five separate times, at least three times a day. The more you are able to strengthen this muscle, the better the chances are for you to see results.
Results won’t happen immediately either. As with any muscle, it will need time to tone and strengthen. Give yourself at least four to six weeks before expecting results.
Exercise Tip: If you’re struggling with locating your pelvic floor muscles, think of squeezing the muscles in your anus. This may be an easier way to complete kegel exercises and see ED results.
2. Pilates Exercises
Practicing regular pilates exercises is also a great way to fight ED. Here are some pilates exercises you should try:
Knee fallouts are very easy, and are the perfect add-on to your kegel exercises. Start by lying on the floor with your knees bent and feet on the ground.
Engage your pelvic floor muscles and slowly lower one knee sideways towards the ground. Keep both feet on the floor and only lower your knee as far as it can go while engaging pelvic muscles.
Bring your knee back to center and repeat with the other knee. Complete at least five repetitions on each knee, with the goal of building it up to 10 repetitions on each side.
Supine Foot Raises
Just like with knee fallouts, begin by lying on the floor with both knees bent and feet on the ground.
Engage the pelvic floor muscles and lift one foot straight out into the air, creating a 45-degree angle. Hold this position for a few seconds.
Slowly place your foot back on the ground and repeat on the other side.
Also known as “bridge”, this exercise is common in pilates. Begin by lying on the floor, hands by your sides, knees bent and feet on the ground.
Engage your pelvic floor muscles and lift your buttocks into the air. The weight of your body should be on your shoulders.
Tighten your buttocks and hold for a few seconds. Exhale and release while slowly lying back down on the ground.
Repeat this at least four to five times, and work up to 10 repetitions for the best results!
3. Aerobic Exercises
According to a 2018 study on physical activity’s impact on ED, aerobic exercises are proven to fight the effects of ED if practiced at least four times a week. Exercises should last at least 40 minutes and you should maintain a steady routine of exercise for at least six months to see improvements with ED.
Some aerobic exercises you may want to try are:
These exercises will not only help potentially eliminate ED, but they will also improve the risk factors associated with erectile dysfunction. Aerobics can improve your cardiovascular health and fight against issues such as obesity while increasing your levels of activity—all of which increase your risk of living with ED.
When Exercise Doesn’t Do The Trick
While these exercises are known to work for most men living with erectile dysfunction, they aren’t guaranteed to work for every man. When diet and exercise aren’t enough to fight the effects of ED, it’s time to see your urologist.
Here at the Urology Specialists of the Carolinas, treating erectile dysfunction is one of our many areas of expertise. We can help you implement a healthy diet and exercise regimen into your daily routine, all while fighting ED with a treatment that works best for you.
Our board certified urologists are ready to educate, listen and guide you through the effects of erectile dysfunction. You don’t have to endure a life suffering from ED—let our team of urologists help you conquer erectile dysfunction once and for all! Schedule an appointment at your local Urology Specialists Center today!
For more information about male health, download our free guide, The Man-To-Man Guide On Healthy Aging below!