Can exercise improve my erectile dysfunction? The answer is yes. Exercises not only keep erectile function in the longer term but also help to improve erectile dysfunction. Several exercises can help you improve erectile dysfunction. Learn how exercise affects erectile function and what exercises can help to improve erectile dysfunction in this article. If you want to know more about erectile dysfunction, visit us at Doral Health and Wellness Urology Center and consult with the best nephrologists and urologists in East New York.
How exercise affects erectile function
Exercise offers many physical benefits to your health including erectile function. Exercise increases blood flow, which is crucial to get or maintain an erection. Whereas, if you don’t exercise or lead a sedentary lifestyle it decreases blood flow, which can lead to erectile dysfunction. A 2018 review found that there’s compelling evidence that physical inactivity can cause ED. Another review from 2012 showed that physical inactivity can cause many chronic diseases including ED. A 2017 review reveals that regular weekly aerobic exercise of moderate to vigorous intensity can improve ED.
Researchers believe exercise improves ED through different mechanisms in the body including improved cardiovascular fitness, decreased oxidative stress, and increased glucose and lipid metabolism.
Exercises to improve erectile dysfunction
Several exercises can improve erectile dysfunction, including Kegel exercises that can lower erectile dysfunction by strengthening the perineal muscle and increasing blood flow to the penis. Additionally, Pilates can activate the right group of muscles and challenge the person to maintain pelvic floor strength while moving. Here are some exercises that improve erectile dysfunction:
- Activating pelvic floor muscles:
This exercise is simple and important because people can learn to activate their pelvic floor muscles. To perform this exercise, follow these steps:
- Lie down with your knee bent and feet flat on the floor and keep your arms on the sides.
- Exhale and squeeze your pelvic floor muscles for a count of three.
- Inhale and release the muscles on a count of three.
- Take time to identify the right group of muscles, particularly the bottom/pelvis muscles. It is easy to contract other muscles instead of those (like stomach, buttocks, or leg muscles).
- Sitting pelvic floor activation:
You can perform this exercise by following these steps:
- Sit with both arms at the sides and feet flat on the ground, hip-width apart.
- Use the same techniques as above to activate pelvic floor muscles for a count of 3 and release on the same.
- Ensure your stomach, buttocks, and leg muscles are not contracting.
- Standing pelvic floor activation:
You can perform this exercise by following these steps:
- Stand straight with your arms to the sides and keep your feet hip-width apart.
- Use the same techniques (as mentioned above) to activate the pelvic floor muscles on the count of 3.
- Ensure your stomach, buttocks, and leg muscles aren’t contracting.
- Knee fallouts:
This is a beginner’s exercise that involves small movements to activate pelvic floor muscles and make them stable. You can perform this exercise by following these steps:
- With your knees bent with feet flat on the floor, keep your arms on the sides.
- Keep your spine in a normal position with a small space between the middle back and the floor. Squeeze the pelvic floor muscles and slowly lower your knee to the floor as much as you can while maintaining activation of the pelvic floor muscles. Keep your pelvis stable at that time.
- Release the muscles, bend the knee again, and repeat it to the other side.
- Start with 4 to 5 repetitions on each side and over time take up to 10.
- Supine foot raises:
This exercise works on knee fallouts and involves small movements. To perform this exercise, these are the steps you should perform:
- Lie down with your knees bent and feet flat on the floor. Keep your arms on the sides.
- Exhale and engage your pelvic floor muscles by slowly raising one foot off the floor while keeping the pelvis and spine still.
- Inhale and lower your foot back on the floor. Now change sides.
- Pelvic curl:
This exercise is quite common in Pilates. You can perform this exercise by following these steps:
- Keep your knees bent along with your feet flat on the ground and your arms on the sides.
- Keep your spine in a neutral position with a small space between your middle back and the ground.
- Exhale and engage your pelvic floor muscles. Tilt your pelvis upward near the belly button while pressing the back against the ground.
- Squeeze your buttocks while lifting them and lowering your middle back.
- The body’s weight should be on your shoulders and take 3 breaths and squeeze the buttocks and pelvic floor muscles.
- Slowly lower your buttocks and back to the floor. Repeat these steps 3 to 4 times until you can reach 10 repetitions over time.
Other than these exercises, aerobic exercise is also beneficial for ED. People who practice aerobic exercise 4 times a week get good outcomes. Each session should have moderate to high intensity of at least 40 minutes. Some common aerobic exercises are:
- Cycling
- Spin classes
- Boxing
- Rowing
- Running
- Skipping
Exercise plays a crucial role in maintaining good erectile health in the long term by keeping good blood flow throughout the body including your penis. If you’re an inactive person or lead a sedentary lifestyle, then you are more prone to erectile dysfunction. However, the above-mentioned exercises can help you improve erectile dysfunction and bring back the old you in bed.
Need help with erectile dysfunction, visit our men’s health expert in Brooklyn clinic to get professional medical help. Call us to book your appointment now!!!! At Doral Health and Wellness Urology Center, our team of urologists will work with you in managing your disease and your quality of life. We also offer services, such as renal and bladder ultrasound. To schedule an appointment, please visit us at 1797 Pitkin Avenue, Brooklyn, New York 11212 or call +1-718-367-2555. You can also visit our website at https://www.urologistbrooklyn.com/.
