Erectile dysfunction is seen as a very frustrating and embarrassing condition that occurs in many men. It is the inability to maintain or develop an erection for sexual intercourse. It is otherwise known as Impotence. It is caused by physical conditions like: obesity, diabetes and heart diseases. Other causes may include: blood flow problems, hormonal fluctuations and nerve damage. Popping pills to treat erectile dysfunction isn’t an option to consider. However, there are simple exercises that can help improve your erectile function. These exercises cause the release of chemicals like endorphins which stimulate the release of sex hormones. The hormone released affects your mood and improves your sexual satisfaction. Here are some exercises you can try.
- Kegel’s exercise: This is also known as pelvic floor exercises. This is done by contracting the muscles of the pelvic floor. It has been long prescribed for women to restore muscles tone after childbirth. It is significantly of great benefit to men too. It helps to strengthen the pelvic muscle which supports bowel and bladder control.
To get started:
Find the right muscles; this is by stopping urination midstream or the muscles of the anus from passing out gas. Once you have identified this, take any position most suitably lie down. Then tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises. Aim for at least three sets of 10 repetitions a day.
It is advisable not to make this a habit. Some doctors think this could cause a bladder infection.
- Aerobic exercises: These are otherwise known as cardio exercises. They are exercises that increase heart rate and respiration. They focus on the lungs, heart and muscles. These exercises improve cardiovascular function by keeping the heart healthy and blood vessels clear of fats thereby reducing blood pressure. During aerobic activities, the muscles of the thigh, arms and legs move, this causes increased blood flow to every part of the body most especially the organs. A cardiovascular exercise for 20-30 mins four or five times a week is ideal, and it may take time to work up to this. The key to sticking with an aerobic exercise is choosing an activity you enjoy, so it won’t feel like a chore. According to American Diabetes Association here are some examples of aerobic exercises:
- Take a brisk walk (outside or inside on a treadmill)
- Go dancing
- Take a low-impact aerobics class
- Swim or do water aerobic exercises
- Try ice-skating or roller-skating
- Play tennis
- Ride your bicycle outside
- Ride your stationary bicycle indoor
- Fast walking
- Jogging or running
- Cross-country skiing
- Using an elliptical trainer
- Speed walking
Though biking is great for you, you should be aware that narrow bike seats can shift weight onto the part of the pelvis supplying blood and nerves to your sex organs. Cycling for more than three hours a week can increase the risk of erectile problems, you can invest in a wider seat that distributes weight so blood supply to the penis isn’t compromised.
- Resistance training: One of the keys to addressing erectile dysfunction is improving the functioning of the endothelium, which is the inner lining of blood vessels. Wayne Hellstrom, MD, urology professor at Tulane University School of Medicine says keeping the endothelium healthy can help you improve erectile functioning. It involves the use of weights (resistance) to strengthen your muscles size and promote good blood circulation. If used in conjunction with aerobic activities, you can achieve beneficial results like improving body shape, increasing muscle strength and bone health. Body weight training is the first option of choice, you can do this exercises in your home, office or playground. It involves grabbing onto a pull-bar or using a set of gymnastic rings or exercise bands to help with movements such as pull ups or dips. This training can be done 2-3 times in a week.
You can help ensure the best possible results in treating erectile dysfunction if you take good care of your body. Regular exercise improves just about every aspect of life, including your sex life.