Exercises to manage erectile dysfunction

Erectile dysfunction (ED) or impotence issues in males can be eliminated to some extent with some exercises. The symptoms cannot be completely cured, however, some physical exercises are specifically known to improve the erection function.

They target the pelvic area and increase blood flow to the pelvic organs. Exercising might as well be beneficial for reversing the symptoms of ED naturally.

Given below are some exercises that can be helpful for erectile dysfunction:

Aerobic exercises: Aerobic exercises increase your heart rate and boost the levels of oxygen in the body. Some simple yet effective aerobic exercises include running, brisk walking, jogging, swimming, and cycling.

These can boost blood circulation in the pelvic area. When you do these exercises regularly, it will decrease the risk of developing chronic health conditions.

Such exercises improve heart health and minimize the risk of heart problems. Since heart disease is the major contributor to erectile dysfunction, the chances of developing impotence become very low.

Pelvic floor exercises: Pelvic floor exercises, also known as Kegels, are exercises that specifically target the pelvic floor muscles. Such exercises help train and strengthen the pelvic floor muscles and the core muscles of the body.  

Performing them regularly increases reproductive health. It also improves the health and function of the urinary system. This boosts the blood circulation in the reproductive organs, the erection function gets restored as a result.  

These exercises involve the pelvic floor muscles and core. While performing them, the muscles of the pelvic floor and the core get contracted. Due to these repetitive contractions, more blood starts to flow in the area.

The blood flow in the penile blood vessels increases. The erection problems arise because of a lack of blood flow to the penile blood vessels. Poor blood supply to the penile affects the ability to get stronger erections. However, Kegel exercises activate the pelvic floor muscles and lower erection difficulties.

How to do Kegels?

Kegel exercises can be performed in sitting, standing, and lying positions. Let us have a look at how these are performed in each position.

Kegels in the sitting position

To begin with, you can either sit on the floor or chair. Just make sure you are comfortable wherever you sit. Start by squeezing and contracting your pelvic muscles. You just have to imagine that you are trying to hold urination.

Feel the tightening of the muscles and continue to hold this contraction for up to a few seconds and release. You can continue to repeat this exercise up to 20 times and even more. The best thing about this exercise is, it can be performed anytime when you sit. 

Kegels in standing position

To perform this exercise in the standing position, just stand with your feet hip-length apart. Keep your arms relaxed on both sides. Begin by squeezing your pelvis and feel the contraction in your pelvic muscles.

You have to hold this contraction for a few seconds and release it. It can be repeated for up to 10 counts. It can be practiced at any time. Begin by practicing it thrice a day.

Kegels in the lying Position

Begin by comfortably lying on your back, either on the floor or on the bed. Now just bend your knees so that your feet are on the floor with your arms relaxing on either side.

Feel your pelvic floor muscles and then take a deep breath. When exhaling, contract and squeeze your pelvic floor muscles and apply some pressure. Hold the contraction up to a count of 3. Release it after the count of 3.

You have to focus on the pelvic floor muscles only. Avoid squeezing the wrong muscles other than the pelvic floor. Repeat the same exercise 10 times more. It can be performed twice daily, one set in the morning and another set in the evening.

If you do this exercise consistently daily, then this will keep the blood circulating adequately in the pelvic region. It trains the pelvic floor muscles and strengthens them, which will improve the erection function and eliminate fertility issues in males.

When doing these exercises, make sure that you do not feel any pain in your pelvic region. If you begin to feel some pain and discomfort, do not force yourself, stop doing the exercise. You can try performing it in some other position instead.  

Alternative solution for ED

Although Kegels can be an effective natural treatment for erectile dysfunction, some effective treatment options like ED medicines such as Megalis 10 can boost the blood flow to the penile and revive erection function.