Erectile dysfunction is a difficult problem for men to deal with on many levels. When I realized how big of an issue this is for men, I began to research if there were erectile dysfunction exercises for men. Why you may ask? Firs off, it’s something many men find embarrassing and difficult to discuss, and this is in fact one of the reasons it is difficult to even assess just how many men are suffering [1].
Not only that, but the causes of erectile dysfunction are quite varied, it can be caused as a side effect of other physical condition such as heart disease or obesity [2], while for other men the cause can also sometime be traced to psychological issues.
Other causes can be nerve damage, blood flow problems and even hormonal fluctuations, such as low testosterone, and with such a variety of reasons for it to occur at any given time, finding the precise reason for an individual can be difficult [2].
This itself is an issue, understanding why it is happening can help identifying the best way of curing the problem, and while many people are now aware of the medications available such as Viagra, usually based around the chemical sildenafil [3], alternative, more proactive solutions are often preferred.
This is where erectile dysfunction exercises can really help. There are a variety of simple exercises any man can do that will help alleviate the symptoms, some of these are actually a good way of ensuring a healthy functioning penis and avoiding erectile dysfunctional problems in the first place.
We are, of course, all different, and so some exercises may fit some people better than others, here we have picked out the most effective and manageable erectile dysfunction exercises that you may wish to try.
As some of these erectile dysfunction exercises use muscles that you may not have used heavily before, it is best to think of this as a training process as you would if you started running, lifting weights or any other physical activity. Start slowly with these erectile dysfunction exercises and build up over time, muscles are muscles no matter what their job is, start with a few repetitions and build up.
Kegel Exercise
You may have heard of the Kegel exercise, but it is not just for women, this erectile dysfunction exercises works wonders by strengthening the PC Muscle, also known as the pelvic floor muscle, which improves sexual performance and health in both men and women.
A stronger PC muscle not only helps with erectile dysfunction, it can enhance orgasm and can solve urinary or bowel incontinence issues as well [4]. As such, the Kegel exercise is a great all round move to aid sexual health, for both men and women.
The Kegel is probably the single most effective exercise to aid with erectile dysfunction [5], and you can do this exercise during your normal daily routine. The aim is to build up your Kegel routine until you can do 20 Kegels, 3 times a day.
The Kegel is easy to do, think about the muscles you use to hold in urine, or stop the flow of urine midstream, that is the pelvic floor muscles, and those are the muscle we are going to use when performing a Kegel.
A single Kegel is performed by contracting the pelvic floor muscles, squeezing hard, keep them contracted to the count of five, then relax. You should aim for 10 repetitions of this in one go. Don’t worry if you manage less the first time, build up to 10.
Once you can do 10 once, then try to do your Kegel exercises twice a day, 10 in each set. Then increase the number of Kegels per set. Ideally, you should aim to be doing 20 Kegels in each set, and do that 3 times a day.
There are some important things to focus on for the most effective Kegel exercise, firstly do not hold your breath, breathe naturally throughout as you do them. Second, avoid pushing with your stomach, thigh muscles or buttocks, focus on squeezing those pelvic floor muscles themselves.
Relax after each count of five, and to add extra challenge once you have mastered the Kegel, you can also alternate between short and long squeezes for maximum effect [6]. Again, this is one of the most effective erectile dysfunction exercises you can perform. The best part is you don’t need fancy gym equipment to get started.
The results of Kegel exercise can be dramatic, and you can often begin to feel the benefits of Kegel exercises very quickly, however, it is important to keep up the routine, not only can they help solve problems, but as much more than simple erectile dysfunction exercises, they can prevent them as well [4].
Aerobic Exercise
Another aspect of the causes of erectile dysfunction is issues with blood flow and general cardiovascular problems [2]. In general, being fitter can improve sexual performance and alleviate many of the issues surrounding erectile dysfunction itself, and so while not an obvious exercise to help with the issue, aerobic exercise can help enormously with these kinds of problem.
Research has consistently shown that regular aerobic exercise can lower the risk of erectile dysfunction, and this is because such exercise improves the performance of endothelium. Endothelium is the inner lining of blood vessels and helps blood to flow around the body smoothly, and increasing the ease of blood flow through improved endothelium performance is proven to have a significant effect on erectile dysfunction [7].
That is not the only way improving fitness can help, general fitness and weight loss can themselves improve the cardiovascular system which in turn can improve sexual performance and lessen the issue of erectile dysfunction, and for those who stay fit and exercise regularly it can actually help prevent the problem from occurring in the first place [8]. So now let’s take a look at another erectile dysfunction exercise.
The Trampoline
While any aerobic exercise can have an effect, there are some that are highly effective. If you can get access to a mini trampoline, just 10 minutes twice a day can bring noticeable benefit to your overall sexual health, not just the issue of erectile dysfunction. The good news for those who are have weaker knee joints or who are just starting on a fitness regime, is that it doesn’t not have to be too extravagant to be effective [9].
Simply bouncing up and down for ten minutes a time is fine, your feet do not have to leave the trampoline itself, no wild moves required. Keep your feet slightly outturned, as this ensures that your joints, knees especially, are correctly aligned for the load and will avoid injury.
As a guide, if you think of a clock face, having your feet at an angle matching the five to one position is usually right. Just a gentle bounce gives you all the benefits from this exercise, making it a great way to get started out if you are new to working out and want to try some erectile dysfunction exercises.
Jogging
A great way to build the strength of your cardiovascular system and combat erectile dysfunction is jogging, but for those new to a regular exercise regime this can be daunting to start out. The good news is that it need not be the insurmountable challenge it seems, because you can start out by simply walking. This is probably the easiest erectile dysfunction exercise men can do. It doesn’t matter if you are very overweight or older in age.
A brisk walk for 30 minutes, repeated between 3 and five times a week is enough to improve your fitness, and using this you can build walking time and move on to running, developing fitness as you go.
Again, walking and jogging are not quite what people would think of when talking about erectile dysfunction exercises, however improvement in aerobic fitness and general health have consistently shown that they reduce the issue of erectile dysfunction in sufferers and can help prevent men from developing the problem too [8].
Swimming
A great low impact form of exercise, swimming is an exceptional way of getting the aerobic exercise you are looking for if you have joint or muscle problems, it’s a highly effective workout and just an hour of swimming three times a week can really contribute to your overall health and help fight erectile dysfunction.
Yoga
Moving on from aerobic exercise, sometimes erectile dysfunction can be caused by psychological issues, stress in particular can be a debilitating issue for your sexual performance and even sex drive itself [1]. This is especially true today, our lives are fast paced, mobile connectivity has brought us untold benefits, but also increased the pressure on our careers, where we can never quite ‘switch off’ from work wherever we are.
Not only that, but social media can bring our lives into sharp focus, and result in destructive comparison with our colleagues and friends, turning life into a competition. That is not good for our long term health, bring more stress that sneaks up on us quietly, this is why there is a real need to have some way to get that out of your system in any exercise routine.
Finding ways to destress regularly can really help with this kind of erectile dysfunction problem, and this is why Yoga is such a useful tool to have available [10]. Not only does Yoga focus the mind and allows you to rid yourself of all that stress, but it is incredibly good exercise for toning your body as well, when you feel relaxed and look good, your confidence will ensure healthy sexual performance [11]. Many find this erectile dysfunction exercise to be the most relaxing.
Taking a beginner’s yoga class is a great way to get into the experience, combining meditation, focused breathing and stretching, Yoga can ease all of that tension and stress out of your body while giving all your muscles, including some you may not even have known you had, a real workout. If you’d rather workout from home, there’s a great course by Yoga Expert Zoe Bray-Cotton called Yoga Burn.
Managing stress can really help with the psychological aspect of erectile dysfunction, and indeed lowering stress levels can help with libido and all around sexual performance too, so there are many benefits to including Yoga within your exercise program.
Your Erectile Dysfunction Exercises
As you can see, the idea of exercises to help with erectile dysfunction is probably not entirely what most people think they will be. In general, exercise that helps your body’s fitness will also help with erectile dysfunction, however Kegel exercises are specific to your sexual performance and should be included in any solution you try [4].
Assuming that Kegels are included in your exercise, the question then becomes, what else? For older men who perhaps have not exercised regularly for several years, this can be a daunting prospect, with a wide choice of activities, which one is right?
The key to success in any fitness regime is to enjoy what you do, as this makes it more likely you will stick to the plan. If you love swimming but hate the thought of jogging, then the answer is to swim! Of course, there are some things you need to think about before doing any erectile dysfunction exercise.
Firstly, before starting any regular exercise, if you have not had a checkup from your doctor recently, it is wise to get one and explain the activities you are planning on beforehand, just to be safe. Other than that, it is also worth considering any ailments or other issues you may have. For instance, those who are overweight or who are older can struggle with jogging, as knee joints can be overstressed from the impact.
In this case, swimming can be a much better choice as it is what is known as low impact exercise. That is, with the water supporting your weight, there is little impact on the bones and joints of the body. This is useful for anyone prone to muscle issues as well, and swimming or gentle trampoline exercises can provide the best low risk exercise you can get.
The other aspect of your sexual health is the psychological one, and here Yoga should be an essential part of your new regime. Destressing is vital in this ever faster paced world, and while stress is not the only psychological issue that can lead to erectile dysfunction, it does help with general health as well and so should not be ignored.
It is important to learn the basics properly when it comes to yoga, it is a highly effective part of your erectile dysfunction exercises [10], but it is important to get the postures correct right from the start. What is so great about Yoga is once you understand those postures, you just need a cushioned mat and you can practice anywhere, it’s an easy activity to fit into your daily life.
Erectile dysfunction does become more common as we age [2], and so for many men this is happening later in life, however never let that be a barrier to making the changes you want. Not only will the gentler exercises mentions really help with sexual performance, they will also benefit general health as well.
You will have more energy and be more alert through the day with regular exercise, even just a 30-minute brisk walk two or three times a week can make a difference [9].
We have not mentioned weight training here, as it has little relevance to erectile dysfunction exercises, however if you are on a program of aerobic exercise, adding in a little weight training for variety can really help with motivation to keep the program going and is well worth fitting in if you enjoy it.
Other Options
Of course, while erectile dysfunction exercises can be very effective, many people today turn to the many pills and chemicals that are offered, be they brand names such as Viagra or the generic versions of the chemical sildenafil, and while these work, there are several reasons why taking on a regime of erectile dysfunction exercises is better than relying on pills.
The first issue with pills is the problem of side effects. For anyone who has heart problems, especially those who use coronary vasodilators, taking Viagra or similar is not advised [3]. Because both types of medication work by lowering blood pressure, they can combine to cause real problems and thus should never be used at the same time.
The second part is that for a long term solution, dealing with the issue rather than masking the problem with chemicals is simply better for you. As a short term answer to a problem these options have their place, but for the majority of men, they would be far better off learning some erectile dysfunction exercises and benefiting from a general increase in health that goes with it [7].
Conclusion
There is no ‘magic bullet’ to dealing with erectile dysfunction, however Kegel exercises provide benefits to all and are so easy to fit into daily life that it is something we all should be doing anyway. Beyond that, one of the things men are often surprised about is that the health of their penis is connected to the health of the rest of their body.
That is why, for the most part, erectile dysfunction exercises are actually exercises that improve your general health. That does not mean they are any less effective, better health means better blood flow, which leads to better erections.
Understanding that link between your all around health and sexual performance is often the breakthrough that many men need to solve their erectile dysfunction problems. If we think logically, that connection should be obvious, but is often a concept some men never even give a second thought to.
The other aspect of erectile dysfunction is the psychological, and here while Yoga presents a wonderful way to destress and tone the body, and is indeed a fantastic erectile dysfunction exercise, sometimes the solution lies beyond just stress. Yoga can still help in these circumstances, but for other issues affecting sexual performance then professional therapy may be needed to fully deal with it.
However, for the majority of men, a good set of erectile dysfunction exercises can make a real difference, Kegels, Yoga and whatever aerobic exercise you choose will make a difference, not only for your sexual health, but will help you feel invigorated, full of energy and bring confidence too.
References
| [1] | M. Braun, G. Wassmer, T. Klotz, B. Reifenrath, M. Mathers and U. Engelmann, “Epidemiology of erectile dysfunction: results of the ‘Cologne Male Survey,” International Journal of Impotence Research, vol. 12, no. 6, pp. 305-311, 2000. |
| [2] | C. B. Johannes, A. B. Araujo, H. A. Feldman, C. A. Derby, K. P. Kleinman and J. B. McKinlay, “Incidence of erectile dysfunction in men 40 to 69 years old: longitudinal results from the Massachusetts male aging study,” The Journal of urology, vol. 163, no. 2, pp. 460-463, 2000. |
| [3] | M. Boolell, S. A. Ballard, M. J. Allen, S. Gepi-Attee, G. J. Muirhead, A. M. Naylor, I. H. Osterloh and C. Gingell, “Sildenafil: an orally active type 5 cyclic GMP-specific phosphodiesterase inhibitor for the treatment of penile erectile dysfunction,” International Journal of Impotence Research, vol. 8, no. 2, pp. 47-52, 1996. |
| [4] | G. Dorey, M. J. Speakman, R. C. Feneley, A. Swinkels and C. D. Dunn, “Pelvic floor exercises for erectile,” BJU International, vol. 96, no. 4, pp. 595-597, 2005. |
| [5] | A. L. Siegel, “Pelvic Floor Muscle Training in Males: Practical Applications,” Urology, vol. 84, no. 1, pp. 1-7, July 2014. |
| [6] | UCLA, “Kegel Exercises for Men,” 2013. [Online]. Available: http://urology.ucla.edu/body.cfm?id=524. |
| [7] | S. Lamina, E. C. Agbanusi and R. C. Nwacha, “Effects of Aerobic Exercise in the Management of Erectile Dysfunction: A Meta Analysis Study on Randomized Controlled Trials,” Ethiopian Journal of Health Science, vol. 21, no. 3, pp. 195-201, 2011. |
| [8] | R. Simon, L. Howard, D. Zapata, J. Frank, S. Freedland and A. Vidal, “The Association of Exercise with Both Erectile and Sexual Function in Black and White Men,” The Journal of Sexual Medicine, vol. 12, no. 5, pp. 1202-1210, May 2015. |
| [9] | I. Begot, T. C. Peixoto, L. R. Gonzaga, D. W. Bolzan, V. Papa, A. C. Carvalho, R. Arena, W. J. Gomes and S. Guizilini, “A Home-Based Walking Program Improves Erectile Dysfunction in Men With an Acute Myocardial Infarction,” American Journal of Cardiology, vol. 115, no. 5, pp. 571-575, 2015. |
| [10] | L. A. Brotto, L. Mehak and C. Kit, “Yoga and sexual functioning: A review,” Journal of sex & marital therapy, vol. 35, no. 5, pp. 378-390, 2009. |
| [11] | P. Sengupta, P. Chaudhuri and K. Bhattacharya, “Male reproductive health and yoga,” International journal of yoga, vol. 6, no. 2, p. 87, 2013. |
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thank you very helpful