Erectile Dysfunction Physical Exercise

Erectile dysfunction or impotence issues in males can be managed with some physical exercises. The erection difficulties may not be cured altogether, but the symptoms of the condition can be managed to some extent by performing certain exercises on a regular basis. Let us explore some exercises that might be helpful in reversing ED naturally.

Pelvic floor exercises for Erectile dysfunction

Pelvic floor exercises, also known as Kegels, target the pelvic floor muscles. Such exercises strengthen the pelvic floor muscles specifically and the core of the body. By doing these exercises regularly, the health of your reproductive organs and the functions of your urinary system improves. All this happens due to the increase in the blood flow to the pelvic region.  

Kegels involves the contraction of muscles of the core and pelvic floor, which boosts the flow of blood in the pelvic region. As a result, the blood flow to the pelvic organs increases, and therefore, their health and function improves. Those experiencing erection difficulties will see an improvement in their erection function. This happens because of increased blood circulation to the penile blood vessels.

The erection difficulties arise due to a lack of blood flow to the penile blood vessels. Inadequate blood supply to the penile affects the ability to attain erections, however, performing Kegels on a consistent basis will activate the muscles of your pelvic area and reduce the erection difficulties.

In addition, Kegel exercises help to have better control over the bladder and bowels. These exercises can be performed in standing, sitting, and lying positions. Let us see them one by one.

Kegels in standing position

While performing these exercises, you should not feel any pain in your pelvic region. In case you feel the pain, do not force yourself, stop doing the exercise and try doing it in a sitting or lying position instead. To do the exercise in the standing position, follow the steps that are given below:   

• Stand with your feet kept hip-length apart, with your arms relaxed on both sides. 
• Now squeeze your pelvic region and feel the muscle contraction.
• Hold that position up to a few counts and release, and repeat this exercise around 5 to 10 times.  
• You can practice this exercise thrice a day.
• With repetitions and time, your counts will increase and you will get good results.

Kegels in the sitting position

• You can sit on the floor or on a chair, whichever feels comfortable to you.  
• Begin by squeezing the muscles of your pelvis.
• To make it easy, imagine you are trying to resist urination or holding your pee.
• Tighten and hold the muscle contraction for up to 5 seconds, and then release. 
• Repeat this exercise around 10 to 20 times more. You can perform this exercise thrice a day or you can also increase the repetitions once you become used to this exercise.   

Kegels in the Lying position  

• Comfortably lie on your back on the floor.
• Now bend your knees and your feet must be on the floor with your arms relaxing on either side.
• Locate your pelvic floor muscles first and then take a deep breath. While exhaling, squeeze your pelvic floor muscles by applying pressure. Continue squeezing and applying pressure in the region for a count of 3.  
• Inhale and release the contractions for a count of 3.  
• You should focus on the pelvic floor muscles only. Do not squeeze muscles other than the pelvic floor.   
• Continue repeating the same exercise 10 times more. You can do it twice daily, one set in the morning and another set in the evening.  
• Maintaining consistency will be beneficial in training the muscles and boosting the blood flow to the reproductive organs.   

Pilates for Erectile dysfunction

Pilate exercises can be helpful in restoring a healthy erection function. Some exercises you can do include:

• Knee fallouts – Lie on your back with your knees bent and feet lying flat on the floor. Take a deep breath and while exhaling, squeeze your pelvic floor muscles and slowly lower one of your knees on the floor. Inhale, and bring the knee back to a bent position. Repeat the same with another knee. Perform up to 10 sets per day.
• Supine foot raise – Lie on your back with knees bent and feet resting flat on the floor. Inhale deeply and while exhaling, raise your one foot in the air slowly by keeping your spine and pelvis still. Inhale and bring your foot back on the floor. Repeat with the other foot. Perform this exercise up to 8 counts.  
• Pelvic curl – Start by lying on your back, with your knees bent and feet flat on the floor. Slowly raise your buttocks from the floor while engaging your pelvic floor muscles. The weight should be felt around your shoulders. Hold this position for a few seconds and then release. Get back to the original position. Repeat this exercise up to 5 times in 10 sets.   

Aerobic exercises for Erectile dysfunction

Aerobic exercises like running, brisk walking, and cycling can boost blood circulation in the pelvic region. Doing aerobic exercises on a regular basis decreases the risk of developing chronic health conditions. Since the major contributor to erectile dysfunction is chronic health conditions.  

Individuals who do aerobics daily, have lesser chances of experiencing erectile dysfunction. At least 30 minutes of these exercises daily will be very beneficial in improving physiological health and psychological health. Those experiencing erectile dysfunction because of any of these two will certainly see great improvement.