Erectile dysfunction (ED) is an issue that arises in many people for many causes, the inability to sustain an erection. It is often caused by heart disease, diabetes, obesity, and low testosterone. Other causes may include psychological problems, problems with blood flow, hormonal fluctuations, and damage to nerves. It’s not your only option to treat ED with medications such as sildenafil (Fildena). Alternatively, you can do the exercises.
A study conducted by the University of the West in the UK showed that pelvic exercises helped 40% of people with ED recover normal erectile function. These also managed to significantly improve erectile function by an estimated 33.5 percent. Additional research suggests that pelvic muscle training can be useful in the treatment of ED and other pelvic health problems.
Pelvic floor exercises improve pelvic floor muscle strength. Such exercises are more generally referred to as Kegel exercises. In preparation for and regeneration of muscle tone following childbirth, women perform Kegels. Kegels also promotes sexual and urinary continence.
Basic Kegel exercise
The best way to find the pelvic floor muscles (the lower pelvis) is to pause the stream in the middle of the urination several times. You need to strengthen the muscles that you clench to do this.
Squeeze those muscles to perform a rep of Kegel exercises, keep for five seconds, then relax. Do this 10-20 times, 2-3 times a day. You might want to try this in various positions, including lying up with your knees, sitting in a chair, and standing.
Beyond the basics
When you first try, you probably won’t be able to finish a full series of 10 Kegels. That’s all right. Do what you can, and finally work as many as 10 to 20 Kegels, three times a day.
With your chest, thighs, or thigh muscles, do not hold your breath or move. Remember to relax after every five counts. To push yourself, alternate between short and long squeezes.
Another way to think of Kegels is to squeeze the buttocks ‘ muscles when you perform a bowel movement. Keep breathing for 5 to 10 seconds, then relax all muscles.
Erectile dysfunction is aided by pelvic floor exercises. Additionally, they can help:
- reduce urinary or bowel incontinence
- stop dribble after urination
- improve overall sexual experience
Operating beyond the pelvic floor muscles can also help fight erectile dysfunction. A study published in The American Cardiology Journal indicates that aerobic exercise can contribute to improving ED.
ED is often caused by complications with the blood flow to the penis. Obesity, diabetes, high cholesterol, and vascular disease can affect the flow of blood, contributing to ED. Adding aerobic exercise to your routine can improve overall health and can result in ED improvements.
Even 30 minutes of brisk walking a day, three to four days a week, maybe enough to improve your cardiovascular health and impact your ED.
There are many blogs that discuss miracles with a specific technique of exercise or herbal aid. For these, don’t break. While ED can be stressful and hard to speak about, there are healthy, validated ways to deal with ED.
When coping with ED, pelvic floor exercises and aerobic exercises are a big first step. Chances are, you’re going to see results without taking ED drugs. Drugs such as sildenafil will keep you from solving the underlying health problems caused by ED. ED could be an early sign of heart problems.
You may also have a condition that makes taking ED drugs dangerous. For example, if you have heart disease or are taking nitrate or blood thinners, you shouldn’t take a lot of ED medications. Penile pumps, implants, or surgery of the blood vessel may be options in these cases.
ED doesn’t have to run your life
ED, by popping a pill, is not necessarily best handled. There are many approaches that do not require drugs to overcome ED and regain your sex life. Simple exercises on the pelvic floor are a great starting point.
Kegel exercises can be done anywhere, anywhere. If you have a hard time remembering, put a note in your calendar.
Aerobic exercise enhances your general cardiovascular health, which directly affects your ability to attain and maintain an erection.
It is a much more effective way to improve your sexual health to deal with the underlying cause of ED. Speak about your ED with your doctor to find out which forms of treatment are appropriate for you.