Best Exercises to Combat Erectile Dysfunction
Erectile dysfunction (ED) can be frustrating and impact your quality of life, but certain exercises may help improve or even prevent this condition. Here are some of the most effective exercises to boost your sexual health:
Kegel Exercises
Kegel exercises strengthen the pelvic floor muscles, which play a crucial role in erectile function. To perform Kegels:
- Identify your pelvic floor muscles by stopping urination midstream
- Tighten these muscles for 5 seconds, then relax for 5 second
- Repeat 10-15 times, 3 times daily
Kegels improve blood flow to the genital area and enhance erectile strength and control.
Aerobic Exercise
Regular cardiovascular exercise like brisk walking, jogging, cycling, or swimming can significantly improve erectile function. Aim for:
- 40 minutes of moderate to vigorous aerobic activity
- 4 times per week
- For at least 6 months
Aerobic exercise enhances cardiovascular health, increases blood flow, and boosts testosterone levels, all of which contribute to better erections.
Pilates
Pilates exercises focus on core strength and can help improve erectile function. Try these moves:
- Knee fallouts
- Supine foot raises
- Pelvic curls
Pilates strengthens the pelvic floor and improves overall body awareness, which can translate to better sexual performance.
Yoga
Yoga combines physical postures with breathing techniques and meditation, offering multiple benefits for erectile health:
- Reduces stress and anxiety
- Improves blood flow
- Increases flexibility and stamina
Poses like Cobra, Bow, and Seated Forward Bend can be particularly helpful for ED.
Strength Training
Resistance exercises that target major muscle groups can boost testosterone levels and improve erectile function. Include exercises like:
- Squats
- Deadlifts
- Bench presses
- Rows
Aim for 2-3 strength training sessions per week, focusing on compound movements that engage multiple muscle groups.
How Long Does It Take To See Improvement?
By incorporating these exercises into your routine, you may see improvements in your erectile function and overall sexual health. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have underlying health conditions.
And The Research Says…
Based on the research, it typically takes several months of consistent exercise to see significant improvements in erectile function. Here are the key points about the timeframe:
- Most studies found improvements after 3-6 months of regular exercise.
- One systematic review recommended 160 minutes of exercise per week for 6 months to decrease erectile dysfunction.
- Another study found improvements after 8 weeks of training for 135-180 minutes per week.
- Pelvic floor exercises (Kegels) usually take 6-12 weeks of consistent training to show improvements.
- For aerobic exercise, aim for at least 150 minutes of moderate-intensity activity per week.
- One review found that 40 minutes of aerobic exercise, 4 times per week for 6 months resulted in improvement or normalization of erectile function.
Factors Affecting Timing
The exact timeframe can vary depending on factors like:
- Type and intensity of exercise
- Frequency and consistency of exercise
- Severity of erectile dysfunction
- Underlying health conditions
- Age and overall fitness level
While some men may notice improvements sooner, it’s generally recommended to maintain an exercise program for at least 3-6 months to see optimal benefits for erectile function. Consistency is key – regular, ongoing exercise is needed to maintain the improvements over time. It’s also important to combine exercise with other healthy lifestyle changes for best results.
The Takeaway
There are steps that you can take to combat ED. Work with your doctors to assess the best approach for you, but know that you can get better, with the right medical guidance.
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READ: The Secret To Beating Erectile Dysfunction: Don’t Let ED Ruin Your Sex Life
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