Television commercials for popular pharmaceuticals like Viagra has taken erectile dysfunction out of the shadows and have thrust it into the limelight. The truth is that it is a problem that many men deal with. There are physical reasons why men battle with erectile dysfunction, including diabetes, heart disease, low testosterone, and obesity.
There are also a number of psychological issues that impact a man’s ability to gain and maintain an erection. Nerve damage, problems with blood flow, and hormonal fluctuations also come into play.
If the commercials that are seen during most sporting events are to be believed, the only way to reverse erectile dysfunction is by using medications that have sildenafil. However, this is not true. There are a number of exercises that men can do that can improve their chances of achieving and maintaining an erection.
There was a study that was performed in the University of the West. The study showed that 40 percent of men in the study who engaged in pelvic exercises regained healthy and normal erectile function. These exercises also led to 33.5 percent of men who participated in the study to experience improved erectile function. There is a body of evidence pointing to pelvic muscle training as a way to help treat erectile dysfunction and a number of pelvic health issues.
Pelvic floor exercises are designed to make the muscles of your pelvic floor stronger. You have likely heard these exercises referred to as a Kegel exercises. Women will do these exercises to improve muscle tone after giving birth. However, Kegels are also a great way to minimize urinary incontinence and to improve sexual health.
Kegels can work well for men. Like every other exercise, Kegels are designed to strengthen muscles. In this case, we are talking about the bulbocavernosus muscle. This muscle serves three functions, including:
• Allowing blood to engorge the penis during erection
• Pumps during ejaculation
• Empties the urethra after urination
Learning the Basics of Kegel Exercises
If you are just starting to do Kegel exercises, you can find the muscles of the pelvic floor that you are trying to build up by stopping your stream multiple times during urination. The muscles that you are clinching to accomplish this are the same ones that you are looking to exercise.
To perform basic Kegel exercises, you want to squeeze the muscles as if you were stopping your urination stream, hold them for five seconds, and then relax. You should do between ten and twenty reps for two or three sets every day. You should practice the exercise in different positions. You should practice while sitting in a chair, while you stand, while you are on your knees, and while you are lying down.
Moving on to Advanced Kegel Exercises
Don’t worry if you are not able to get through that first series of ten. It’s okay. With time, you will be able to work yourself up to twenty reps three times a day. As you do the exercises, form is important.
You don’t want to push with your stomach, your thighs, or your buttocks. And, remember, its five seconds of muscle contraction, a few seconds of relaxation, and then repeat. Once you get the basics down, you can alternate between short and longer periods of muscle contraction. Challenge yourself as you would if you were at the gym.
Another way to think about these exercises is squeezing the muscles of your anus. Think about the muscles you squeeze when you need to hold a bowel movement. Squeeze these muscles tight for up to ten seconds and then relax. Remember to keep breathing throughout the exercises.
In addition to helping with erectile dysfunction, pelvic floor exercises can help you:
• Improve your sexual experience
• Stop dribbling after urination
• Minimize urinary or bowel incontinence
Other Options to Help Improve Erectile Dysfunction
Exercise in general, especially aerobic exercise, has been shown to combat erectile dysfunction based on information published by The American Journal of Cardiology.
Erectile dysfunction is often an issue of blood not flowing to the penis. Cardiovascular diseases, diabetes, and high cholesterol can all lead to erectile dysfunction. Introducing aerobic exercise into your daily routine can improve your health, thereby improving the condition. Something as simple as going on a brisk walk for thirty minutes a day three or four times each week may be enough.
Avoid Scam Products Offered on the Internet
The Internet is full of websites offering magical herbal mixes to eliminate erectile dysfunction for good. These are scams, so stay away from them.
Pelvic floor exercises are a good first step. You will likely see some improvement, even if you don’t take medication. Pills like Viagra may prevent you from addressing the underlying condition that is causing erectile dysfunction. You may have a condition that makes erectile dysfunction medications unsafe for you. This is why you need to consult a medical professional.
Erectile dysfunction does not have to define who you are. Remember, you can perform Kegel exercises at anytime and in anyplace. Put a note on your calendar, or use your electronic speaker to remind you.
You want to fix the underlying cause of your ED. This will improve your sexual health and the quality of your life. Talk to your doctor to find out what treatments are right for you.