Do you know that if your erectile dysfunction is mild or moderate, you can overcome it by erectile dysfunction exercise
While my journey of dealing with erectile dysfunction, I did learn that one of the main reasons that caused ED is the loosening of muscles and their strength and also unhealthy cardiovascular system.
Hence, to keep them tightened, you must keep doing certain exercises. Doing exercise regularly along with taking medicines will help you to gain control over penile muscles. This will, in turn, help in curing erectile dysfunction.
Check this Out: Managing and living with erectile dysfunction
I will get you acquainted with the best erectile dysfunction exercise based on my experiences, which can be of great benefit for you.
Kegel Exercise – Best erectile dysfunction exercise
Whenever talking about treating erectile dysfunction, the most common exercise you will come across is the Kegel exercise. To counteract the impact of ED, you must activate the muscles that lie on your pelvic floor.
Kegels, when performed right, is an outstanding way to do this. In the case of men, the Kegels help to activate the bulbocavernosus muscle. This muscle causes the penis to rush with blood for erection and pump during the ejaculation.
Must Read: Click here to know the steps to Kegel exercise properly
You will be able to achieve longer-lasting and more enjoyable erections by hitting this muscle.
I started practicing this exercise very late when my ED problem fell to severe status. Kegel works well when you have mild to moderate ED and for severe ED, it may not work. So ultimately, Kegel didn’t help me. But I recommend you try it and check yourself.
The best thing is that you can do Kegels everywhere! Kegel exercises may be done while lying down, standing, or sitting.
- Floor Laying on Your Back Squeezes
- Sitting in a Chair Squeezes
- Floor Laying on Your Side Squeezes
Aerobic Exercise
The next effective and result-oriented erectile dysfunction exercise after the Kegel has to be the aerobic ones.
It is a kind of exercise that people associate with getting fit. The goal of these workouts is to raise the heart rate and breathing to a level that where a person can maintain throughout the workout.
Aerobic exercise with moderate-to-high intensity can help increase erectile function while also reducing other factors that can lead to ED, such as elevated blood pressure and obesity.
Also, a daily routine of jogging and brisk walking will help with good sexual health.
It is called cardio exercise and cardio is good for improving cardiovascular health, which in turn helps you in getting proper hardness.
I do cardio and aerobic at least twice a week at the gym. You should also add it up to your workout routine.
- Skipping
- Cycling
- Boxing
- Rowing
- Running
- Dancing
- Walking
Anaerobic Exercise
Anaerobic exercises are any kind of exercise that starves the body of oxygen. Without oxygen, our muscles burn glycogen into fuel that they need to keep going. In a nutshell, anaerobic is a high-intensity exercise done for a short duration.
Even though this one is not as effective as aerobic exercise, but, still it has been shown to increase sexual health by reducing the causative factors of ED.
Anaerobic activities and movements are those that involve brief bursts of high-intensity energy.
I have included this exercise recently in my routine and believe me, this is very tiring but worth including in the workout routine. So, basically for overall health benefits, include both aerobic and anaerobic.
- High-intensity interval training
- Sprinting
- heavy weight lifting
- jumping rope
Pilates Exercise
Pilates focuses on improving core strength and muscular imbalances, which in turn has a positive impact on our overall health and well-being. It focuses on improving flexibility, posture, and balance.
It is all about control, concentration, breathing, precision, and flow.
Pilates is yet another excellent form of erectile dysfunction exercise. This is because it requires you to use your pelvic floor muscle when exercising.
The professionals suggest that men participate in pilates workouts for several reasons, and one of them is to treat erectile dysfunction.
In pilates, where one’s heart and equilibrium are continually challenged, stability is essential. This also helps you to be stable and static during sexual activity.
- Knee Fallouts
- Pelvic Curl
- Supine Foot Raises
- Isometric Wall Squat
Strength Training – My favourite erectile dysfunction exercise
Strength training makes your muscles contract against external resistance. It basically increases your strength, mass, and endurance. Resistance can come from any machine like dumbbells, weight machines, your body’s own weight, or any other object that makes your muscles contract.
It takes time for the result to show up but with constant practice, definitely, you will pump up your muscles
The strength training exercises that reinforce the pelvic floor muscles may help people with ED.
The pelvic floor muscles play an important role in maintaining blood supply to the penis and erections. You can perform these strength training exercises and learn to grasp control over your body. Also, these will help you strengthen the pelvic muscles.
I have been doing strength training for many years now and believe me, finally, I have got a muscular body. Now people notice me in the crowd. Include strength training at least 4 days a week in the workout routine. Target each body part for the perfect result.
- Squats
- Lunges
- Reverse Lunges
- Pushups
- Planks
- Weight machines
- Dumbbells
Static Stretching
A static stretch means putting a certain muscle or group of muscles in a position where it can be extended for a certain amount of time. You need to stretch and hold the position for about 10 – 15 seconds and then relax.
The high pelvic floor muscle spasms can prevent sufficient blood flow required for a longer erection. Hence, strengthening the pelvic floor muscles and relaxation techniques have been proven to be successful treatments.
By regular stretching exercises, these muscle groups can be activated.
- Hamstring stretch
- Side stretch
- Seated butterfly stretch
- Head-to-knee forward bend
Yoga
Yoga is certainly the best way to calm your body and mind. It seems to help with ED, according to several studies.
Completing a full yoga routine every day, regardless of the poses, on a daily basis will help with relaxation, stability, and balance.
- Uttanasana
- Baddha Konasana
- Dhanurasana
- Paschimottanasana
Takeaways:
From my experiences, I can say that exercise along with medicines really improves sexual dysfunction. Exercise keeps you healthy and improves cardiovascular health. The cardiovascular system is very important for the proper flow of blood.
Erectile dysfunction is a very complex disease and finding the root cause is also not an easy task. We can do our bit by keeping ourselves healthy and prevent erectile dysfunction from taking over our lives.
Many people who were having mild ED, benefitted from exercise alone. So, exercise is a natural Viagra.
Always remember that you ought to be regular with the erectile dysfunction exercise. It is only then that you will be able to get good and effective results.
I am here to guide you always and can give you more information about certain exercises. We can talk and learn a lot more about erectile dysfunction and its treatment. I will be happy to be of any help to you. You may contact me here or WhatsApp me over +918420350569
Hi, I’m Abhay Singh. The creator of this blog edbyebye and howtocuremyed.
I suffered from erectile dysfunction in my mid-20s. I could not believe my misery and bad luck.
EDbyebye reflects my experiences and knowledge I acquired during my suffering period. It explains how I tried various remedies and treatments and how I finally found a permanent solution.
EDbyebye is my way of sharing my experiences and guiding you to find your treatment.
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