What Are The Best Exercises For ED

People have heard a lot about the specific uses and benefits of exercise for maintaining good health. There are many studies that are conducted over more than a century stating how regular physical exercise reduces the risk of developing some heart ailments. Along with the heart disorders, exercising regularly might also prevent some prostate disorders such as Erectile dysfunction. Now, let’s explore what are the best sexual health exercises that are effective for ED recovery.

What Is Erectile Dysfunction?

Erectile dysfunction or impotence is the inability to achieve and sustain a firm penile erection. Some of the causes of the dysfunction include:

Physical causes such as diabetes, obesity, high cholesterol, and kidney disorders.

Emotional causes such as stress, anxiety, and depression.

Will Exercises Help With ED?

Yes, exercises help in treating the symptoms of ED. It is necessary to exercise at least three times a week for 30 minutes to boost your libido with workouts. Mohit Khera et al. published a new analysis in the Journal of Sexual Medicine, making specific claims.  It was found that aerobic activities such as cycling or walking helped in improving the symptoms of ED.

What Are The Best Exercises For ED?

There are some of the best exercises that help with Erectile dysfunction recovery are listed below:

Kegels: 

It is also known as pelvic floor exercise. In a study made at the University of the West, it was found that pelvic exercises helped 40% of men with erectile dysfunction regain normal sexual and erectile health.

A step-by-step guide to doing Kegels for ED:

• To start with basic Kegels, you can begin by standing, sitting or lying.
• Clench the bulbocavernosus muscle and hold for at least three seconds.
• Release and repeat the same three to five times.
• You can repeat the same at least three times a day for effective results.

Other types of pelvic floor exercises include- quick flicks, elevator kegels, and super kegels.

Quick flicks:

• Start by quickly contracting and releasing the pelvic muscles.
• You can continue this in a rapid succession for 10-15 times.

Elevator Kegels:

Start this by imagining your pelvic floor muscle as an elevator. You can contract the muscles (as an elevator going up) and slowly release it ( as an elevator going down).

Super Kegels:

• You can do it by contracting the pelvic muscles and holding it for as long as possible (try to keep it for 10 seconds or longer) . Relax for the same amount of time and repeat the process for 10-15 minutes.
• Other proven exercises that are effective for treating the symptoms of ED are:

Bridge Exercise:

• You can lie on your back with your knees bent and feet flat on the floor.
• Lift your hips towards the ceiling, engaging your pelvic floor muscles as you do so.
• Hold this for a few seconds, and lower your hips back down.
• Aim this for 10-15 repetitions.

Inner Thigh Squeeze:

• You can sit or lie down with your knees bent and keep your feet flat on the floor.
• You can place a small ball or pillow between your thighs.
• Squeeze your thighs together by using your pelvic floor muscles.
• You can hold this for a few seconds and then release it.
• Repeat the process for 10 to 15 times.

Diaphragmatic breathing:

• You should always practice deep breathing, focusing on relaxing your diaphragm and engaging your pelvic floor muscles while exhaling.
• This helps coordinate the diaphragm and pelvic floor muscles, promoting better overall pelvic health.

Pilates Exercises:

• It is a low-impact exercise method renowned for emphasizing core strength, flexibility, and overall body awareness.
• You should practice regular pilate exercises as it is a great way to fight erectile dysfunction. Some of the pilate exercises are given below:

Knee fallouts:

Kegel exercises can be supplemented with knee fallouts. You can start lying on the floor with your knees bent and feet on the ground. Engage your pelvic floor muscles and slowly lower one knee sideways towards the ground. You can keep both feet on the floor and only lower your knee as far as it can go while engaging pelvic muscles.

Supine Foot Raises:

Similar to the knee fallouts, you can begin this by lying on the floor with both knees and feet on the ground. You can engage the pelvic floor muscles and lift one foot straight out into the air, creating a 45-degree angle. You can hold the position for a few seconds, slowly place your foot back on the ground and repeat.

Aerobic Exercises:

In a 2018 study, “Impact of Physical Activity on ED”  it was proven that aerobic exercises fight the effects of the condition if practiced at least four times a week. The exercises should be at 40 minutes, and maintain a steady routine of exercise for at least 6 months to notice the improvements. The list of aerobic exercises that you might want to try are:

• Boxing.
• Rowing.
• Running.
• Cycling.

Yoga:

Yoga provides a quick solution to combat the effects of erectile dysfunction. The specific yoga techniques focus on the pelvic floor muscles. There are also other benefits to incorporating yoga into one’s fitness routine. Some of the benefits are listed below:

• Stress reduction.
• Lowers the cortisol levels, creating a tranquil mental environment conducive to healthy sexual responses.
• The yoga postures also involve stretching and contracting various muscle groups that promote better circulation throughout the body including the pelvic area.

NOTE:  The exercises do not potentially help to mitigate Erectile dysfunction rather improve the risk factors associated with the condition.

Safety Considerations And Precautions

The basic safety considerations and warnings that are to be followed are:

• For a beginner initially, it is only possible to perform the exercises a limited number of times and it can be time-consuming for building targeted muscles.
• Practicing the workouts regularly and slowly increasing the count improves muscle strength in a measured and safe way.
• While experiencing any pain while performing the exercises for ED, you should completely stop the exercise and immediately seek medical help.

Alternative Ways To Treat ED

Exercises alone might not be effective in improving the symptoms of ED. Therefore, in such cases, it is important to consult a doctor immediately.

There are certain medications that are available at Pharmabridge International and are proven to be effective in treating Erectile dysfunction. Some of the medications are listed below-

Generic Viagra, Cialis or Levitra.

Natural Remedies For ED

Some of the natural remedies that are effective in treating the symptoms of ED are:

• Implement more of the fruits in your diet: Fruits such as figs, bananas, and avocados are considered for libido-boosting. These are also rich in vitamins and minerals that increase blood flow to the genitals and promote a healthy sex life. However, to learn more about the diet for ED you can visit our blog Foods for ED.

• Eating chocolates not because of their delicacy but also because of their power to improve sexual pleasure and performance. Chocolates also promote the release of chemicals such as serotonin, which can produce some aphrodisiac and mood-lifting effects. Serotonin also regulates the blood flow to the genital tissues.

• You should take time to meditate and relieve stress. Stress affects your libido levels.  You can also practice:
  • Participating in sports activities
  • Practicing tai chi
  • Or joining a yoga class

• Improve your sleep routine. Taking naps and eating healthy helps you boost energy and libido.

Conclusion

Incorporation of daily exercises can help in improving the symptoms of ED or impotence. However, consultation with a qualified doctor is essential before adding any new form of physical exercise to your routine, especially if you are dealing with pre-existing health conditions.