Every year, thousands of men suffer from erectile dysfunction (ED), which is the inability to maintain an erection. Many men believe that common erectile dysfunction treatment options are their only option for preventing, controlling, or eliminating ED; however, this is not always the case!
If you're suffering from the symptoms of erectile dysfunction, several exercises can help. Exercises like Kegels, pilates, and aerobics can help normalise or even eliminate ED and promote an overall healthier lifestyle. So, let's discuss these exercises in more detail.
What Types of Exercise Can Help?
Exercises that strengthen the pelvic floor muscles can benefit people with ED.
The pelvic floor muscles are key in sustaining blood flow to the penis and maintaining erections.
The muscles do this by putting pressure on the penile veins. The pressure prevents blood from leaving the area, making an erection possible.
Exercise to Increase Blood Flow to Penis Naturally
Here are some of the exercises you can try to increase blood flow to penis naturally -
1. Basic Kegel Exercise
The best method for locating the pelvic floor muscles (the lower pelvis) is to stop your stream several times in the middle of urination. The muscles you clench to do this are the ones you should work on.
Squeeze those muscles, hold for five seconds, and then relax to perform a rep of Kegel exercises. Repeat 10 to 20 times per day, two or three times per day. Try it in different positions, such as lying down with your knees up, sitting in a chair, and standing.
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Pelvic floor exercises help to relieve erectile dysfunction. They can also help:
- reduce bowel or urinary incontinence
- eliminate dribble after urination
- enhance the overall sexual experience
2. Activating Pelvic Floor Muscles
This exercise is simple but important. It teaches a person to activate their pelvic floor muscles.
- Lie down with your knees bent, your feet flat on the floor, and your arms at your sides.
- Exhale and squeeze the pelvic floor muscles three times.
- Inhale and exhale for three counts.
- Spend some time identifying the correct group of muscles at the base of the pelvis. It's easy to contract other muscles instead, especially those in the stomach, buttocks, or legs.
A. Sitting Pelvic Floor Activation
- Sit with your arms at your sides and your feet hip-width apart on the floor.
- Using the same technique as before, activate the pelvic floor muscles for three counts and then release them for three counts.
- Check that the muscles in the stomach, buttocks, and legs are not contracting.
B. Standing Pelvic Floor Activation
- Stand tall with your arms by your sides and your feet hip-width apart.
- Using the above technique, activate the pelvic floor muscles for three counts and then release them for three counts.
- Check that the muscles in the stomach, buttocks, and legs are not contracting.
Once a person is comfortable performing Kegel exercises three times a day, it can help add exercises involving more movement.
3. Pilates Exercises to Try
These Pilates exercises activate the right group of muscles and challenge a person to maintain pelvic floor strength while moving.
A. Knee Fallouts
This is a beginners’ exercise that involves small movements.
- Lie down with your knees bent, your feet flat on the floor, and your arms at your sides.
- Maintain a neutral spine with a small gap between the middle of the back and the floor.
- Exhale, tighten the pelvic floor muscles and slowly lower one knee to the floor. Only lower it as far as you can while keeping the pelvic floor muscles activated. Maintain pelvic stability.
- Inhale, relax your muscles, and bend your knee again.
- Rep on the opposite side.
- Begin with four or five repetitions on each side and gradually increase to ten..
B. Supine Foot Raises
This exercise builds on knee fallouts and involves small movements.
- Lie down with your knees bent, your feet flat on the floor, and your arms at your sides.
- Exhale, contract your pelvic floor muscles, and slowly lift one foot off the floor. Maintain a stable pelvis and spine.
- Inhale and return your foot to the ground.
- Switch sides and repeat.
C. Pelvic Curl
This exercise is common in Pilates.
- Lie down with your knees bent, your feet flat on the floor, and your arms at your sides.
- Maintain a neutral spine with a small gap between the middle of the back and the floor.
- Exhale and contract your pelvic floor muscles.
- Tilt the pelvis up toward the belly button, keeping the back flat against the floor.
- Lift the buttocks slowly and press the heels into the floor.
- Squeeze the buttocks and lower and middle back while lifting.
- The weight of the body should be supported by the shoulders.
- Squeeze the buttocks and pelvic floor muscles three times.
- Slowly lower the buttocks and back to the floor, vertebra by vertebra.
- Repeat three to four times initially, and build up to 10 repetitions.
4. Aerobic Exercise
Exercising muscles other than the pelvic floor may also aid in treating erectile dysfunction. According to a study published in The American Journal of Cardiology, aerobic exercise may help improve ED.
ED is frequently caused by blood flow issues to the penis. Obesity, diabetes, high cholesterol, and vascular disease can all impair blood flow, leading to ED. Including aerobic exercise in your routine can improve your overall health and may improve ED.
Even 30 minutes of brisk walking three to four times per week may be enough to improve your cardiovascular health and impact your ED.
Things to Remember When Exercising
A person may only be able to perform an exercise three or four times at first.
Strengthen your muscles by doing the exercises on a daily basis. Work your way up to 10 repetitions of each exercise per day.
If a person does not continue to do the exercises, the muscles may weaken, and ED may return.
Takeaway
Making lifestyle changes for an ED patient often results in improvement. These should also reduce the need for medication and benefit overall health in the long run.
Dietary changes and exercise, particularly those targeting the pelvic floor muscles, can help to reduce or eliminate ED.
References
O. Shaeer, 2017; The Global Online Sexuality Survey - Erectile Dysfunction in USA, 2015 - https://www.jsm.jsexmed.org/article/S1743-6095(16)30536-7/fulltext
Helle Gerbild, 2018; Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5960035/
I Geraerts, 2016; Pelvic floor muscle training for erectile dysfunction and climacturia 1 year after nerve sparing radical prostatectomy: a randomized controlled trial - https://pubmed.ncbi.nlm.nih.gov/26538105/
Deborah Cohen, 2016; The Role of Pelvic Floor Muscles in Male Sexual Dysfunction and
Pelvic Pain - https://www.smr.jsexmed.org/article/S2050-0521(15)00002-5/pdf
