Top 4 Best Exercises for Erectile Dysfunction (Don't Miss!)

Erectile dysfunction (ED) is a condition affecting millions of men worldwide, impacting their physical health, emotional well-being, and confidence. While many believe that treatments are the only solution, regular exercise can significantly improve erectile function and overall health.

If you’re ready to experience life without ED, keep reading to learn about four types of exercises that can help you manage and potentially eliminate erectile dysfunction.

What Causes Erectile Dysfunction?

Erectile Dysfunction is most common in older men with low activity levels but can affect men of all ages. Key causes and risk factors include:

• Obesity
• Alcohol use
• Cardiovascular disease
• Prostate cancer
• Stroke
• Low activity levels
• Smoking

A proper diet and regular exercise are essential in improving this condition.

If you’re ready to experience life without ED, keep reading to learn about four types of exercises that can help you manage and potentially eliminate erectile dysfunction.

Best Exercises to Improve Erectile Function

Including regular exercise in your routine is crucial for improving erectile function. Here are four types of exercises that you should consider:

1. Kegel Exercises:

Exercise can address some of the root causes of erectile dysfunction (ED). Among various exercises, pelvic floor exercises, or Kegels, are particularly beneficial for managing ED. These exercises target the muscles at the bottom of the pelvis, especially the pubococcygeus muscle. This muscle loops from the pubic bone to the tailbone and supports the pelvic organs. A weakened pubococcygeus muscle may fail to prevent blood from flowing out of the erect penis, leading to ED. Strengthening this muscle through pelvic floor exercises can improve its tone and functionality, with noticeable improvements in erections typically seen within 4–6 weeks.

i) Activating Pelvic Floor Muscles

This foundational exercise helps you learn to engage your pelvic floor muscles correctly.

• Lie down with knees bent, feet flat on the floor, and arms by your sides.
• Exhale and squeeze the pelvic floor muscles for a count of three, then inhale and release for a count of three.

Note: Focus on contracting the muscles at the bottom of the pelvis without engaging the stomach, buttocks, or legs.

ii) Sitting Pelvic Floor Activation

This exercise is performed while seated and follows the same principles as the previous exercise.

• Sit with arms by your sides and feet flat on the floor, hip-width apart.
• Activate the pelvic floor muscles for a count of three, then release for a count of three.

Note: Ensure that only the pelvic floor muscles are contracting, keeping the stomach, buttocks, and leg muscles relaxed.

iii) Standing Pelvic Floor Activation

Perform this exercise while standing to engage your pelvic floor muscles in a different position.

• Stand straight with arms by your sides and feet hip-width apart.
• Action: Using the same technique, activate the pelvic floor muscles for a count of three, then release for a count of three.

Note: Avoid contracting the stomach, buttocks, and leg muscles.

iv) Progressing Your Kegel Exercises

Once you are comfortable performing these exercises three times a day, you can incorporate more dynamic movements to further strengthen your pelvic floor muscles. Remember, consistent practice is key to seeing results.

By regularly performing these Kegel exercises, you can enhance the strength and tone of your pelvic floor muscles, potentially alleviating symptoms of ED and improving your overall sexual health.

2. Pilates Exercises

Pilates enhances core strength, flexibility, and body awareness, which can help combat ED.

Recommended Pilates Exercises:

i) Knee Fallouts:

Lie on the floor, engage your pelvic muscles, and slowly lower one knee sideways. Return to the center and repeat with the other knee. Perform 5-10 reps on each side.

ii) Supine Foot Raises:

Lie on the floor, lift one foot to a 45-degree angle, hold, then lower. Perform 5-10 reps on each side.

3. Aerobic Exercises

A 2018 study found that aerobic exercises practised at least four times a week for 40 minutes can improve ED. Aim for consistency over six months for the best results.

Suggested Aerobic Exercises:

• Boxing
• Rowing
• Cycling
• Running

These exercises also reduce risk factors associated with ED, such as obesity and cardiovascular disease.

4. Yoga

Yoga provides a complete approach to treating erectile dysfunction (ED) by addressing both physical and psychological aspects. While certain yoga positions strengthen the pelvic floor muscles, the practice has various other advantages that can promote sexual health.

Following are some of the important benefits of Yoga.

i) Stress Reduction

One of the most important benefits of yoga is its ability to relieve stress. Chronic stress and worry cause the release of cortisol, a hormone that can impair sexual performance. Yoga involves deep breathing, meditation, and relaxation practices to help reduce cortisol levels. This promotes a calm mental state, which is ideal for good sexual responses.

ii) Improved Circulation

Many yoga positions include stretching and contracting different muscle groups, which improves circulation throughout the body, including the pelvis. Improved blood flow ensures that tissues receive adequate oxygenation, which helps in the relaxation and dilatation of blood vessels. This procedure is necessary for obtaining and sustaining erections.

iii) Holistic Benefits

By including yoga in your fitness routine, you can address multiple aspects of ED. The physical benefits of improved muscle tone and circulation, combined with the mental benefits of reduced stress and anxiety, make yoga a powerful tool for enhancing sexual health and overall well-being.

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Including regular exercise in your routine can significantly improve erectile function and overall health. Focusing on pelvic floor exercises, Pilates, aerobic activities, and yoga can help manage and potentially eliminate erectile dysfunction. If exercise and a proper diet don't yield immediate results, consider complementary options like Pleasure Maxi Tablets (www.formen.health) for an extra boost. Take the first step towards a healthier, more confident you by including these exercises into your lifestyle today!

Also Read the Articles:

• How to Cure Erectile Dysfunction (ED) and Premature Ejaculation (PE) Naturally?
• How to Increase Your Sexual Stamina and Performance in Men Naturally?
• 13 Best Exercises for Men to Last Longer in Bed Naturally
• 10 Best Cardio Exercises for Weight Loss for Men
• Top 10 Exercises to Reduce Thigh Fat

*** This Article is Written by Swetha Ramala.