Nothing can quite dim your lights like a failed erection. Erectile Dysfunction (ED) can be a frustrating condition. Thankfully, there are solutions that can counter the effects of this disease. And, you don’t have to stick to the conventional route.
Before you choose to gulp down that pill or go under the knife, it’s best to try out natural alternatives first. People suffering from ED should maintain an active lifestyle. This means that you should incorporate exercises into your daily routine.
So what are the best exercises for ED you may ask? Worry not. We’ve got your back.
This article highlights the top recommended workouts for managing and treating ED. These solutions will have you flexing your manhood once more in the bedroom and help you gain your mojo back.
ED manifests more commonly in older men, but young men experience ED more often nowadays than you’d expect. However, this isn’t true for everyone. This disease can creep up on you even at a younger age and leave damning effects.
You may experience the following when suffering from ED:
Great sex is one of the best ways to build a healthy romantic relationship. But to achieve this, you have to be at optimum health. Incorporating a workout regimen into your daily routine can help you manage symptoms of ED.
Statistics show that at least 79% of men suffering from this condition are overweight. It’s time to make a change. You can do this.
ED is caused by limited blood flow to your penis. Kegel exercises are designed to strengthen pelvic floor muscles – the ischiocarvenosus and bulbocarvenosus.
You can do these exercises when lying down, sitting, standing, or even on your knees. And, they’re also recommended for people suffering from premature ejaculation.
The pelvic muscles work together to squeeze the penile veins increasing blood flow to the penis. The resultant effect is a full hard-on – a perfect recipe for fireworks in the bedroom.
Here’s how you can activate your pelvic floor muscles:
Most men report improved sexual experiences after a month of consistently doing kegel exercises.
Pro Tip!
To do Kegels correctly, ensure that your muscles are taut and not pushed down. It should feel like you’re trying to pull up something using your butt muscles. Also, try and keep your stomach muscles relaxed during the exercise and increase the duration and sets as you go.
This workout involves activities like running, cycling, and boxing. These exercises are known to reduce the risk of suffering from chronic illnesses like high blood pressure and heart disease which trigger ED.
Studies show that a moderate – high intensity workout routine of at least 40 minutes a day if done consistently can help to counter the effects of ED. You’re likely to see results within the first six months of training.
If you’re not up for intense activities, you can add brisk walking to your routine. A thirty-minute walk done at least 4 days a week can also prove effective in combating ED.
Granted, this workout routine is less effective compared to aerobic exercises and will take a bit longer to actualize results. However, it can improve your sexual health and reduce the chances of suffering from ED. Anaerobic workout routines involve exercises like bodybuilding and sprinting.
Similar to kegel exercises, pilates also help to strengthen pelvic floor muscles. Even better, they teach you how to maintain the energy even while moving.
Great examples of pilates exercises include knee fallouts, pelvic curls, and supine foot raises.
Ideal exercise to start with when beginning pilates. It requires less movement helping you build endurance and stamina as you keep advancing.
The steps below will guide you through this workout routine:
Pro Tip!
When starting your knee fallout exercises, sets of four to five on each side are ideal. However, to avoid plateauing, you should increase the number of sets as you go.
This exercise is relatively more complex compared to knee fallouts. Here’s how to do it correctly:
You’ve probably heard of pelvic curls. It’s a popular exercise that features in almost all pilates routines. Here’s how to do it:
As mentioned earlier, erectile dysfunction can be a result of poor mental wellness. Issues like depression, anxiety, and stress can be causative agents.
Apart from yoga helping you to improve your physical form and strengthen your pelvic floor muscles, this calming exercise also quiets your mind. It helps you to relax and ease away stress and tension from your body.
Poor mental wellness triggers the release of hormones like cortisol and adrenaline which can negatively impact your sexual prowess. Granted, you may need a dash of adrenaline to get away from a bear. But, not when you’re trying to spice up things in the bedroom.
Yoga is a mindful practice. It involves deep meditation and breathing which helps to significantly lower your cortisol levels. The slow yet deep stretches also help to improve blood circulation and lower blood pressure which is an underlying condition for ED.
Remember, dilated blood vessels are crucial for achieving and maintaining an erection. So, if your main cause of ED is stress, anxiety, or depression, yoga is your go-to solution. In no time, you’ll be able to get things rolling once more and show off your might in the bedroom kingdom.
This exercise involves bending one or both of your knees, holding your posture for at least ten seconds, and standing back up again. You can place your elbows outstretched above your knees or position them in your inner thighs for ease of movement during the workout. Complete at least three sets as you begin and scale repetitions as your stamina and endurance grow.
Squats are known to improve your libido and increase testosterone levels in the body. This exercise also enhances blood circulation within the pelvis which results in heightened sexual desire and stronger orgasms.
Also, the more blood flow to your pelvic region, the stronger your erection. Quite the bedroom delight if you ask me.
The movements also strengthen your pelvic floor muscles which means more flexibility in the bedroom. Want to go on top? Perfect. Looking to switch positions and move to the side or bottom? No qualms. Consistently doing your squats is a definite game changer for your bedroom experience.
This exercise is especially effective for men who suffer from hypertonicity. The condition causes your blood vessels to constrict especially around your pelvic region which limits blood supply to the penis.
Side lunge stretches help to relax your muscles and simultaneously strengthen them for a better sexual experience. Here’s how to do it correctly:
ED can easily steal away your joy and diminish your sense of self-worth. However, it doesn’t have to stay that way.
Lifestyle changes can help counter the effects of ED. And, one of the most effective ways is embracing exercises. By adopting a consistent workout routine, you can greatly improve your physical health. And the impact trickles down to your sex life helping you maintain an erection.
To properly combat the effects of ED, it’s necessary that you first identify the underlying condition or cause. This way, you get to choose the most effective treatment plan for yourself. And most often than not, you simply need to move your body more.
If there are no positive changes even after adopting a consistent workout routine, it’s best to consult a healthcare practitioner. They can accurately guide you on the best treatment plan to pursue and hold your hand through the journey.
You can even include your partner in your workout routine. It’s a great way to build intimacy outside of the bedroom. And, great connections make for even better sexual experiences. One thing’s for sure, it’ll all work out in the end.