You can’t turn on the TV these days without seeing ads promoting prescription medications for erectile dysfunction. If you’re suffering from ED, though, medication isn’t your only hope. The right exercises may be all that it takes to correct the issue, and they’re a lot easier than you probably think.
Getting more exercise in general is never a bad idea. Erectile dysfunction can be caused by many issues, and vascular problems are chief among them. High cholesterol, diabetes and obesity all top the list too. Aerobic exercise helps to combat all of these issues. Simply adding a daily 30-minute walk to your routine can work wonders. Of course, the additional exercise provides benefits far beyond helping you achieve and maintain an erection. It will improve your overall health too.
Pelvic floor exercises, which are otherwise known as Kegel exercises, are generally associated with women. However, men can and should perform them too. They’re beneficial for men of all ages, and they’re particularly helpful when it comes to ED. A study from the University of the West in the UK showed that by performing Kegel exercises twice a day for three months, 40 percent of men were able to regain normal erectile functioning. An additional 33.5 percent saw improved functioning.
So, what are Kegel exercises, exactly? They strengthen the pelvic floor muscles in general. They’re beneficial for a number of reasons, but they really help with ED because they strengthen the bulbocavernosus muscle, which works to help the penis engorge with blood when erect. The bulbocavernosus muscle also empties the urethra during urination and achieves the pumping action during ejaculation.
How to Perform Kegel Exercises
The simplest way to target the pelvic floor muscles is by stopping “mid-stream” while urinating. The muscles you clench to do that are the ones that can be strengthened through Kegel exercises. A single rep involves squeezes those muscles and holding them for five seconds. After relaxing for a few seconds, repeat the process. Aim for at least 10 reps, and try to work your way up to at least 20. Do this twice a day. As you get more proficient at performing Kegel exercises, try alternating between long squeezes and short ones. Try performing them in different positions, including while sitting, standing and while on your back with your knees up. Remember to keep breathing while squeezing, and make sure not to push with your thigh, buttock or stomach muscles.
The great thing about Kegel exercises, in addition to potentially eliminating or improving ED, is that you can do them anywhere. The sooner you start, the sooner you may be able to improve or do away with ED for good. Get started now!