There are a lot of websites advertising miracles with a particular exercise technique or herbal supplement. Don’t fall for these. Although ED can be stressful and difficult to talk about, there are safe, proven methods for dealing with ED.
Pelvic floor exercises and aerobic exercises are a great first step in dealing with ED. Chances are, you’ll see improvements without having to take ED medications. Drugs like sildenafil can prevent you from dealing with the underlying health issues that caused ED. According to Mayo Clinic, ED might be an early sign of heart problems.
Also, you may have a condition that makes ED medications unsafe to take. For example, you shouldn’t take many ED medications if you have heart disease or are taking nitrate drugs or blood thinners. In these cases, penile pumps, implants, or blood vessel surgery may be options
The best method for locating the muscles of the pelvic floor (the lower pelvis) is to stop your stream several times in the middle of urination. The muscles you clench to do this are the ones you need to exercise.
To perform a rep of Kegel exercises, squeeze those muscles, hold for five seconds, then relax. Repeat this 10 to 20 times, two or three times a day. You may want to try this in different positions, including lying down with your knees up, sitting in a chair, and standing.
You probably won’t be able to finish a complete series of 10 Kegels when you first try. That’s fine. Do what you can, and eventually work up to 10 to 20 Kegels, three times a day.
Don’t hold your breath or push with your stomach, buttocks, or thigh muscles. Remember to relax after each count of five. Alternate between short and long squeezes to challenge yourself.
Another way to think about Kegels is to squeeze the muscles of your anus, like you are holding a bowel movement. Hold for 5 to 10 seconds while breathing, then relax all muscles.
Pelvic floor exercises help to relieve erectile dysfunction. They can also help:
- reduce urinary or bowel incontinence
- stop dribble after urination
- improve overall sexual experience
Working the muscles beyond the pelvic floor may also help combat erectile dysfunction. A study published in The American Journal of Cardiology indicates that aerobic exercise may help improve ED.
ED is often caused by blood flow problems to the penis. Obesity, diabetes, high cholesterol, and vascular disease can affect blood flow and result in ED. Adding aerobic exercise to your routine can improve your overall health and may lead to improvements in ED.
Even brisk walking 30 minutes a day, three to four times a week, may be enough to change your cardiovascular health and impact your ED.