What types of Exercise can help with ED?
Erectile dysfunction or impotence is when a man cannot get or keep an erection. It is a common sexual problem that may affect men with growing age.
Muscles in the pelvic region are essential in helping maintain an erection. But sometimes when they lose tone and strength. Thus, Exercise may help in reversing erectile function and help with the symptoms of ED.
The common causes and risk factors that may lead to ED includes-
- Obesity or Overweight
- Metabolic syndrome
- Stroke
- Cardiovascular disease
- Prostate cancer
- Use of Alcohol and Smoking
- Low levels of physical activities
In most cases of ED, Doctors may use phosphodiesterase type 5 inhibitors, such as Generic Viagra or Generic Cialis, for ED. Along with them, they may advise Lifestyle changes, including Exercise and weight loss which may help with ED. These steps increase the efficiency of the treatment and maintain your overall health.
Exercise vs other treatments for ED
If we talk about treatments for ED, treating its cause may provide long-lasting results. In contrast, the use of ED medication would only provide you with temporary relief from its symptoms. Also, for some people, these medications can be ineffective for specific reasons.
Because sometimes, psychological factors are responsible for causing Erectile dysfunction. In such cases, a person may benefit from the help of talking therapy or couple therapy.
What types of Exercise can help with ED?
Exercises that significantly strengthen the pelvic floor muscles are helpful in people with ED. The pelvic floor muscles help blood flow to the penis and keep erections.
These muscles pressure the penile veins and prevent blood from leaving the area. Thus, it makes it possible to maintain the erection for a longer duration.
Try Kegel exercises
Kegel exercises are the most beneficial for erectile dysfunction. They're also called pelvic floor exercises. These exercises target the muscles at the bottom of the pelvis, specifically the Pubococcygeus muscle. The muscles, which form a loop from the pubic bone to the tailbone, support the pelvic organs.
But when this muscle weakens, it fails to prevent the blood from flowing out to the erect penis. As a result, a man can maintain an erection for longer and experience symptoms of ED.
However, performing pelvic floor or Kegel exercises may help strengthen and improve the tone of pubococcygeus. It may take 4 to 6 weeks for a person exercising to see noticeable differences in their erections.
Activate your pelvic floor muscles.
- It's an essential exercise if a person wants to activate their pelvic floor muscles.
- Lie down, Knees bent, feet flat on the ground, and keep arms by sides.
- Now try exhaling and squeezing the pelvic floor muscles for a count of three.
- Take a three-count breath in and then exhale.
- Take time to identify and target the right group of muscles, especially those at the bottom of the pelvis. You may also accidentally contract other muscles instead but don't worry about identifying the right one. With regular practice, you may learn to target the right muscles.
Sitting pelvic floor activation
- It is the same Exercise as the above one, but sit with the arms at the sides in the sitting position. Keep your feet flat on the floor and hip-width apart.
- Now activate the pelvic floor muscles for a count of three, then release for a count of three.
- Make sure that you target the pelvic floor muscles, not the muscles of the stomach, buttocks and legs. Prevent these muscles from contracting.
Standing pelvic floor activation
Stand upright with the feet hip-width apart and the arms at the sides.
Following the above technique to activate the pelvic floor muscles inhale for a count of three and exhale for a count of three.
Only target the pelvic floor muscles.
Once you comfortably perform the Kegel exercise three times a day, you can add other exercises for more movement.
Try Pilates Exercises
Performing Pilates exercises may help you activate the right group of muscles. They help a person to sustain pelvic floor strength while moving. These are some exercises that you may practice.
Knee fallouts
It's a beginner exercise that includes small movements.
Lie straight on the floor with knees bent, feet flat, and keep the arms by the sides.
Keep your spine neutral and have a small space between the middle of your back and the floor.
Next, exhale, squeeze your pelvic floor muscles, and slowly lower one knee to the floor. Lower it as much as you can but keep activating the pelvic floor muscles while doing this and keep the pelvis stable.
Inhale, release the pelvic floor muscles and bend the knee again.
Repeat the same process on the other side.
Perform up to 4 or 5 repetitions on each side and may build up to 10 repeats.
Supine foot raises
The Exercise acts on the knee contraction and involves small movements that target pelvic floor muscles.
- Lie on the floor with your knees bent, feet flat, and your arms by the sides.
- Exhale, engage the muscle of the pelvic floor while doing it. Slowly raise one foot off the floor and keep the spine and pelvis still.
- Inhale and lower the foot slowly back to the ground.
- Do the same with the other side.
Pelvic curl
It is one of the joint exercises in the Pilates form of Exercise.
- Lie on the floor with your knees bent and feet flat, and keep your arms by the sides.
- Keep the spine neutral and have a small space between the middle of the back and the floor.
- Now, Exhale and involve the muscles of the pelvic floor.
- Slowly Lift your pelvis towards your belly button and press your back flat on the floor.
- Next, slowly lift the buttocks and push your heels onto the floor.
- And, while lifting it, squeeze the buttocks and your middle and lower back.
- Keep the body's weight resting on your shoulders.
- Squeeze the muscles in the pelvic floor and buttocks while taking three breaths.
- After it, slowly lower the buttocks and back to the floor.
- Repeat these steps 3 to 4 times on the initial days and build up to 10 repetitions.
Things to remember when exercising
You must perform any of these exercises three to four times, and a person must be able to do them.
It's okay to start with low sets of Exercise. You may build strength by practising the routine daily. Eventually, you may work up to 10 repetitions of each Exercise daily.
Keep doing it for 4 to 6 weeks and continue doing it for better response. If you stop doing the exercises, the muscles may weaken, and your Ed symptoms may return.
Some other types of Exercise that may help with ED
Performing Aerobic Exercise may also benefit people struggling with erection problems.
A systematic review in 2018 suggested that people who practised aerobic Exercise four times a week saw the best results towards ED.
Each session of these exercises should have a moderate or high intensity that lasts for 40 minutes or more.
Some of the best examples of aerobic Exercise include-
- Cycling
- Running
- Boxing
- Rowing
- Spin classes
- Skipping
For the best results, a person must keep performing this aerobic exercise routine for at least 6 months. These exercises have a better outcome for ED and keep your blood vessels and heart health up to the grade. Also, you might know that People with cardiovascular disease are more likely to have trouble with erectile function.
Improving the diet
Being overweight or obese is also a risk factor for Ed. With a healthy diet and weight loss, a person can prevent and treat ED. Also, Alcohol may play a role in being overweight and other risks to health.
Follow the dietary guidelines directed by your dietician. Limit alcohol intake and food with sugar, salt and fat, as it may help reduce the risk of developing ED.
Improving your diet may help prevent Ed and reduce a person's risk of stroke, metabolic and cardiovascular diseases. And these diseases are also linked to ED.
Final Lines
A person dealing with ED can often see improvement if they make appropriate lifestyle changes. They may also need help with the medications in combination to effectively prevent the symptoms of Ed.
But getting treatment for the leading cause of ED can help in long-term results. In contrast, practising pelvic floor muscle exercises may help maintain erections longer. It can reduce or eliminate the symptoms of ED. Also, a healthy diet is essential for the treatment.
