Erectile dysfunction occurs when a person is not able to achieve or maintain an erection for a longer duration. There are many causes for erectile dysfunction. Physical conditions include heart disease, diabetes, hypertension, obesity, and low testosterone.
Whereas psychological conditions include stress, depression, anxiety, and hormonal fluctuations. Erectile dysfunction can be treated by exercising regularly, taking breaks, and eating a healthy diet.
A study from the University of the West in the UK found that pelvic exercises helped 40 percent of men with ED regain normal erectile function.
What types of exercise can help?
Many exercises are proven to be beneficial for erectile dysfunction. These can include Kegel or pelvic floor exercises, Pilates, and more.
Kegel exercises to strengthen pelvic floor muscles
Pelvic floor exercises improve the strength of the pelvic floor muscles, they are more commonly known as Kegel exercises.
Kegel exercise is commonly performed by women to regain muscle tone after childbirth. It also promotes urinary urinary continence and intimate health.
Men can also perform kegel exercises to strengthen the bulbocavernosus muscle. It helps in three things:
- It allows the penile region to overindulge with blood during erection
- It pumps during ejaculation
- Helps empty the urethra after urination
Pelvic floor exercises help in targeting the muscles at the bottom of the pelvis and improve tone in the pubococcygeus. This loops from the pubic bone to the tailbone and supports the pelvic organs.
For pelvic floor exercises to work, you have to give it 4-6 weeks of consistent practice before noticing changes in the erections.
Pilates exercises for pelvic floor strength
More and more people have started becoming aware of Pilates exercises. These are beneficial in erectile dysfunction as they activate the right muscle group and force a person to maintain pelvic floor strength while moving. Let's explore a few pilates exercises you can try.
Knee Drops
It's a beginner-friendly exercise involving controlled movements that engage the pelvic floor. To do it correctly, lie on your back with your knees bent, your feet flat, and your arms by your sides while keeping a neutral spine. Exhale, then activate the pelvic floor and slowly drop one knee to the side while keeping the pelvis stable. Inhale to return to the starting position. Repeat the same exercise on the other side.
For the starters, do 4–5 reps per side, then increase it to 10 over time.
Supine Leg Lifts
This exercise strengthens the core stability by building on knee drops. Start with lying on your back with your knees bent and feet flat. Exhale and engage the pelvic floor, then lift one foot slightly off the ground without shifting your pelvis. Now, lower it back down while inhaling. Now, try this with another leg and maintain control throughout.
Pelvic Curl
This is a classic pilates move for core and glute activation. Start with lying on your back, then bending your knees and keeping your feet flat. Exhale and engage your pelvic floor, then tilt your pelvis. Press through heels to lift your hips until your weight rests on your shoulders. Take three breaths and squeeze the buttocks and pelvic floor muscles. Slowly lower the buttocks and back, vertebra by vertebra, to the floor. Initially, repeat three to four times, then build up to 10 repetitions.
Aerobic Exercise for ED
Aerobic exercise also helps people with ED symptoms. Try these workouts and engage in exercise four times weekly for better response. For most benefits, each workout should reach moderate to high-intensity levels. Give at least 40 min for each exercise.
Some aerobic exercise options include cycling, running, boxing, skipping, and rowing.
Maintain a healthy diet
Exercising will do its job when combined with a healthy diet. Having a nutrition-filled diet and maintaining weight will help greatly in managing erectile dysfunction, as sedentary individuals with excess weight are more prone to ED.
Adhering to nutritional habits and abiding by the consumption of alcohol, added sodium, sugars, and fats can help in reducing ED risk factors.
These healthy lifestyle modifications also lower the chances of developing stroke, metabolic disorders, and heart disease.
Other Treatment Options To Consider
Erectile dysfunction stems from numerous potential causes, and exercise-focused interventions won't be effective in every case.
You must consult your doctor for treatment options, specifically for your condition. Medications like Vilitra Vardenafil Tablets 10mg have proven to be effective for erectile dysfunction.
This medicine has vardenafil 10 mg as the active component, which helps enhance blood circulation to the penile region. It results in achieving and maintaining erection for a longer period.
It is essential to consult your doctor before taking any medication. If you consider buying Vilitra online, purchase it from a reliable source.
