Men with erectile dysfunction can benefit from exercise that improves both mental and physical health. While medication such as phosphodiesterase type 5 inhibitors (Viagra) can help, exercise is one of the most effective long-term solutions to ED.
Kegel exercises, a regular cardio workout, and resistance training are all effective. Research shows that 160 minutes of weekly exercise at moderate to high intensity can significantly improve ED symptoms.
Strengthening the Pelvic Floor
Performing exercises that strengthen the muscles that surround and support your genitals can help you get a harder erection. The main muscle involved is called the bulbocavernosus, which helps to sustain a hard erection by putting pressure on your penile veins and stopping blood from leaving the area once you have an erection. It can be strengthened through regular Kegel exercises, which are performed by squeezing your pelvic floor muscles (also known as the pubococcygeus) as if you were trying to stop yourself from peeing.
This type of exercise can help men with erectile dysfunction, but it also benefits men who do not have the condition and may prevent it from developing in the first place. It can take between four and six weeks before you start to see a difference, though. Exercise is one of the most efficient long-term treatments for ED, even though medications such as phosphodiesterase type 5 inhibitors Kamagra Jelly Australia can be helpful.
Aerobic exercise is good for you in general, lowering your risk of heart and cardiovascular disease, managing your weight, decreasing your blood pressure, and improving circulation. However, it has also been shown to benefit your erectile function by improving blood flow to your penis.
Increasing blood flow
Men with erectile dysfunction are often told to eat more vegetables and take dietary supplements, but exercise is also important. Getting enough cardiovascular exercise is linked to healthier blood flow. A good rule of thumb is to aim for 30 minutes of vigorous aerobic activity most days of the week. This could include walking, swimming, tennis, or jogging.
Physical activity can also help improve your sexual life by strengthening the muscles that allow your penis to engorge with blood during an erection. In a recent study, a series of three months of twice-daily sets of Kegel exercises (strengthening these pelvic floor muscles) was found to significantly improve ED symptoms.
Exercise is also associated with healthy weight management, which can help reduce the pressure on your penis during an erection. Studies show that people with a healthy weight are 41% less likely to have erectile dysfunction. In addition, being more physically active may also reduce your risk of diabetes and heart disease, which are associated with erectile dysfunction as well.
Arousal is what triggers the erection muscles to contract. When you exercise, your body sends arousal hormones to your pelvic area and stimulates the nerves that deliver sensations to your penis. This boost in arousal can increase your sexual drive and improve your performance in the bedroom. Cenforce 100 might boost general libido and reduce stress.
You can also practise Kegel exercises, where you squeeze and release the muscles in your pelvic region, to strengthen these muscles and increase sensations and stiffness during an erection. This exercise is a great way to build stamina for longer stretches of time in the bedroom.
In addition to exercise, a healthy diet and limiting alcohol can help reduce your risk of erectile dysfunction. If you still have erectile dysfunction after trying the above strategies, talk to your doctor. They can perform a number of tests to help you determine the cause and recommend a treatment plan that is right for you. They can also connect you with a specialist if necessary.
Medications are often used to treat the symptoms of erectile dysfunction, but exercise is a more permanent solution. Regular exercise improves overall health and increases blood flow to the penis, which in turn may help cure ED.
Kegel exercises (squeezing the muscles of the anus like you are holding a bowel movement for 5 to 10 seconds while breathing, then relaxing all muscles) and swimming are two good examples of aerobic exercise that can help improve ED. Aerobic exercise also increases circulation, which helps your blood vessels stay healthy.
In addition, weight management and cardiovascular health are both important factors in reducing your risk of ED. Even just walking 30 minutes a day a few times a week can decrease your chances of developing ED. Regular exercise is also a great stress reliever, which can be helpful to those with ED.