What is erectile dysfunction? Well, this condition is defined as a man’s inability to sustain an erection and it can be caused by a number of different factors including lower testosterone levels, blockage in the arteries, a weak heart, psychological stress, among others.
It is believed that ED is a precursor to other medical conditions such as cardiovascular disease, obesity, prostate cancer, metabolic syndrome, and even stroke.
Although libido boosters have been known to help, some doctors advocate men do certain exercises that may help fix their condition. But, do exercises really help in dealing with ED? Yes, but they only help up to a certain extent.
One of the most effective exercises that may help in reducing the risk of erectile dysfunction is Kegel exercise. This exercise can help strengthen your pelvic floor muscles which are responsible for controlling urination, as well as ejaculatory responses in men.
That being said, if you are interested to know how it is performed, here are some steps:
Locate Your PC Muscles
The pubococcygeus muscle is the one that you want to target as it is part of your pelvic floor muscles. To perform the Kegel exercise, you must locate the said muscle first.
To do that, you want to wait until you have the urge to urinate. Whilst urinating, put a finger or two in the area between your balls but just right before the anus. This is where you will find your PC muscle.
There are two ways of performing Kegel exercises: Sitting and Standing orientations. If you want to do the sitting method, you want to put your arms at the sides while you are sitting down comfortably on a chair. You want to plant your feet flat on the group just hip-width apart.
Next, you want to flex the PC muscle by putting considerable force on the muscle. You do this by thinking about the muscle and then trying to squeeze it. For maximum effect, squeeze only the said muscle and not your glutes or abdomen.
To do the standing version of the Kegel exercise, you want to stand up straight with your arms tucked to the sides with feet planted on the floor just hip-width apart.
The same procedure also applies here in that you’d want to flex your PC muscle by holding it for 10 seconds and releasing it for five (do this 3 times).
Again, ensure that you are not flexing your glutes, leg muscles, nor your stomach.
Aside from doing Kegels, aerobic exercise can really help people who suffer from erectile dysfunction. That is because aerobic exercise can make your heart healthy, allowing it to pump more blood in the process.
Some of the best aerobic exercises you can do include boxing, spin classes, cycling, running, rowing, and skipping.
Aim to include a 30-minute aerobic workout session at least 4-5 times a week to get the maximum benefit.