Men who struggle with erectile dysfunction (ED) should know that exercise is a natural, effective method for combating this prevalent condition. Approximately one in 10 men, at some point in their lives, will be unable to achieve or maintain an erection suitable for sexual intercourse.
ED commonly occurs as a symptom of an underlying condition like vascular disease or a neurological disorder. Experiencing prolonged ED at any age is not typical and requires assessment by a certified urologist.
But using exercise can be a good resort for men to at least try. Let’s explore two types of movements all men can use to get their sex life back.
How Exercise Improves Erectile Function
Targeting the pelvic floor muscles through exercises is a highly effective technique that can aid individuals with erectile dysfunction. These muscles are crucial in ensuring that the penis will have a sufficient flow of blood essential for getting and maintaining erections.
A critical muscle in the body responsible for maintaining an erection is the bulbocavernosus muscle. It achieves this by applying pressure to the veins in the penis, which helps to retain blood in the area and facilitate an erection.
Additionally, pelvic floor exercises can strengthen the pubococcygeus muscle and improve its tone, leading to better sexual function. Pelvic floor exercises, also known as Kegels, have also been shown to delay ejaculation and enhance sexual performance. However, it may take 4-6 weeks of consistent practice before you start seeing noticeable improvements in your erections.
Targeting and Activating Pelvic Floor Muscles
Start first by identifying the location of these muscles. Identifying your pelvic floor muscles is crucial for this first exercise, as it will assist you in performing the subsequent exercises.
If you’re not certain what exercise to do for identifying the pelvic floor muscles, here is an easy way to find out:
To perform this exercise, you can do it while lying down, standing up, or sitting down.
Start by identifying muscles of the pelvic floor by squeezing the muscles normally used to stop the flow of urine.
Once identified, exhale and squeeze the pelvic floor muscles for a count of three, followed by inhaling and releasing for another count of three.
Repeat this exercise a few times, three times a day.
If you want to build endurance, increase the length and number of contractions gradually.
After getting used to doing Kegel exercises three times daily, incorporating more movement can be beneficial.
Pelvic floor activation with movement
Lay down on the floor, with your arms at your sides and feet flat, hip-width apart.
Using the same technique as before, engage your pelvic floor muscles.
Then, move your right knee outward to the side as far as possible while keeping your pelvic floor engaged.
Return your knee to its original position and repeat on the left side.
Physical activity for erectile dysfunction
Another helpful exercise for improving erectile function is moderate to high-intensity endurance training.
Research, including the 2018 study on the impact of physical activity on erectile dysfunction (ED), has shown that performing aerobic exercises for a minimum of 40 minutes, four times a week can effectively combat the effects of ED. Making these lifestyle changes can lead to improvements in men with ED within six months.
Here are some aerobic exercises that you may want to consider trying:
Engaging in regular aerobic exercise can not only improve your sexual health but also reduce the risk factors associated with erectile dysfunction, including high blood pressure, obesity, and cardiovascular disease.
Men do have options for treating ED. Exercise is a safe, effective, and natural method for men to try. If, for some reason, their ED is not getting better, it’s best to consult with their physician for further information.
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.