Overcome Erectile Dysfunction By Practicing These 7 Exercises

by Cheryl Powers

Erectile Dysfunction Exercises

Erectile dysfunction is characterized by a consistent inability in gaining the erection and keeping it up for a necessary period of time in order to get satisfaction during intercourse. ED is a global problem as it has affected a lot of people all over the world.

Dysfunction may appear due to different reasons: psychogenic, neurogenic, hormonal and vascular or their combination. The major factor of the ED appearance amongst nonorganic factors is a psychic factor.

Physically a man can perform all necessary actions to get satisfaction from sexual intercourse, but his moral state or psychic trauma prevents him from doing it and leads to erectile dysfunction.

Before consulting a specialist or making any actions to get rid of man’s weakness, it is very important to be sure that that’s exactly Erectile Dysfunction you are suffering from. The majority of middle-aged men suffer from ED in various manifestations.

People over 65 years are more prone to erectile dysfunction. One should know that if you succeed in 60% of cases getting a strong and continuous erection than everything is all right. If 50% or less of cases are successful, then it is time to consult a doctor.

Also, if you have problems with an erection when you are under stress, physically tired or are affected by alcohol and other drugs, there is no need to worry as it is not an impotency. But it is still recommended to visit one’s physician and take his advice.

The most important thing that should be kept an eye on is that ED usually appears due to stress, but it may be an early warning sign of heart diseases that need medical investigation. There are also many drugs, which cause ED as a side effect.

Natural remedies are considered to be helpful in dealing with erectile dysfunction, such as penis exercise, which could be done, in the privacy of one’s own.

However, if all therapies and natural remedies don’t work one can always start taking drugs like Viagra keeping in mind possible side effects. One must also remember that if he is already taking medication for lowering the blood pressure, then he should not take Viagra.

It’s a well-known fact that penis exercises are quite safe and lead to positive results. Those who are interested in quality and fruitfulness of penis exercises may take exercise programs which include penis with a penis extender.
It is much easier for a person with ED to have his own devices and DVD’s with practical guidance rather than browsing the internet in search of necessary information.

Having a satisfying sex life generally goes along with having a healthy lifestyle. Controlling stress, having a healthy diet, and getting enough sleep create a good foundation for sexual satisfaction.

Satisfying Sex Life

But sometimes the basics aren’t quite enough. Millions of men experience erectile dysfunction (ED), but ED can usually be successfully treated with prescription medications like Viagra, Levitra, Staxyn, and Cialis.

These drugs have helped men understand that ED isn’t all in their mind, have opened up the topic to more honest discussion, and have transformed many men’s sex lives.

However, for most men who experience erectile dysfunction, their overall experience can be improved even further through regular exercise. There are many reasons why exercise improves sexual satisfaction.

For one thing, regular, sustained exercise can lead to the release of chemicals called endorphins that are responsible for the so-called runner’s high, and which stimulate the release of sex hormones.

Exercise also generally improves mood and imparts a sense of calm afterward, with lower heart rate, lower blood pressure, better digestion, and lower levels of stress hormones.

Exercise And Erectile Dysfunction

One Harvard study linked 30 minutes of walking per day with a 41% reduction in risk for erectile dysfunction, while a 2004 randomized clinical study reported that moderate exercise helped restore sexual function in middle-aged, overweight men with ED.

A study from 1990 (eight years before Viagra was introduced) found that sedentary but otherwise healthy middle-aged men who started an intense aerobic exercise program reported higher levels of sexual intimacy and more reliable sexual function.

Men in the study who started a walking program also experienced improvements, though not as dramatic. But the bottom line is, improved physical fitness often improves sexual functioning and satisfaction.

Can Exercise Help With Erectile Dysfunction (ED)?

Yes. In addition to other health benefits, regular exercise can help men with their erections. Exercise is good for the circulatory system. It keeps blood flowing smoothly throughout the body.

This is especially important for erections. When a man is sexually stimulated, his penis fills with blood. This blood gives him the firmness he needs for sexual activity. Once he ejaculates, the blood flows out of the penis and back into the rest of his body.

Without adequate blood flow, erection problems can occur. In some cases, the erection is weak. In others, the man is unable to have an erection at all.

Sometimes, blood flow problems develop because of damage to the endothelium or penile smooth muscle – tissues in the penis that are important for normal erections.

This damage may be the result of high blood pressure or smoking. It can also happen if a man has high cholesterol, triglyceride, or blood sugar levels.

Once the endothelium or smooth muscle becomes damaged, the penis may not function normally, even with adequate blood flow.

Atherosclerosis (hardening of the arteries) is also more likely to develop. Plaque builds up on the artery walls, which can slow down or completely block blood flow.

Since the arteries in the penis are very small, often ED is one of the first signs of damage resulting from other medical conditions like diabetes and heart disease.

Exercise does more than improving penile blood flow, however. Staying fit keeps a man’s weight under control, may increase his testosterone levels, and boosts his confidence.

It can also reduce depression and anxiety. These factors can affect erections as well as other aspects of sexual health.

Here Are 7 exercises That Can Help With Erectile Dysfunction:

Kegels Orgasms Info

1. Pelvic Floor Exercises

Long prescribed for women who want to restore muscle tone after childbirth, pelvic floor exercises, also known as Kegel exercises, can benefit men significantly too.

Pelvic floor exercises can help men with erectile dysfunction and premature ejaculation. Furthermore, experts think these exercises can make orgasms stronger. Once learned, pelvic floor exercises can be done anytime, even while doing other things.

To locate the muscles these exercises engage, try to stop and restart the flow of urine mid-stream. Just do this once, because if you do it too much it can affect the passage of urine. Once you’ve located these muscles, you can tighten and draw the muscles in, feeling them lift upward.

Hold for a count of five, then release. It’s recommended that men do 8 to 10 repetitions, resting in between.

Ideally, each series of 8 to 10 should be followed by 5 to 10 quick squeezes and releases, and men should work up to doing the whole process four or five times per day for best results.

2. Regular Cardio

Regular cardiovascular exercise can not only improve erectile function, it can boost energy levels, lower blood pressure, and improve muscle tone. Furthermore, by reducing body fat and stress, regular cardio can improve a person’s self-image, improve sleep, and result in a more rested overall feeling.

For maximum benefit, 20 to 30 minutes of cardiovascular exercise four or five times a week is ideal, and it may take time to work up to this. It’s smart to discuss this with your doctor if you have been living a sedentary lifestyle or haven’t had a physical in a while.

The key to sticking with cardio is choosing an activity you enjoy, so it won’t feel like a chore.

Great choices in The cardiovascular exercise Include:

  • Running
  • Using an elliptical trainer
  • Rowing
  • Cross-country skiing
  • Speed walking
  • Swimming

Biking is great too, but you should be aware that narrow bike seats can shift weight onto the part of the pelvis supplying blood and nerves to your sex organs. Cycling for more than three hours a week can increase the risk of erectile problems unless you invest in a wider seat that distributes weight so blood supply to the penis isn’t compromised.

3. Aerobic Exercises

Aerobic Exercises
A study published in The American Journal of Cardiology confirmed that aerobic exercises will help you to cure your erectile dysfunction.

Erectile dysfunction is most commonly caused by obesity, hypertension, and diabetes, which decreases the blood flow in the penis. Aerobic exercises can and will help you to improve your health in general, improve your blood flow, and ultimately treat your condition.

It is also essential to mention that aerobic exercises facilitate the weight loss process. Thus, when one engages in regular aerobic workouts, weight loss will occur and the risk of obesity will be reduced. This is essential, as numerous studies have confirmed the connection between obesity and erectile dysfunction. Moreover, aerobic exercises can reduce the risk factors associated with cardiovascular health and stress – both factors are known to facilitate the appearance of such problems.

It has also been confirmed that aerobic exercise can decrease the risk for erectile dysfunction, acting as a prophylactic factor. Men who engage in such physical activity are less likely to suffer from erectile dysfunction and its associated problems. By comparison, erectile dysfunction is much more common in men who lead a sedentary lifestyle. The most important thing is that one engages in aerobic exercises on a regular basis – maintaining a moderate pace is alright, especially at the beginning.

4. Weight Training

One of the keys to addressing erectile dysfunction is improving the functioning of the endothelium, which is the inner lining of blood vessels. Wayne Hellstrom, MD, urology professor at Tulane University School of Medicine says keeping endothelium healthy can help you improve erectile functioning.

Cardio training helps with this, as does resistance training. Adding weight training to cardio training increases muscle mass and bone strength helps your balance and stability (which can help prevent injuries) and can help lower blood pressure as well. Improved muscle definition can also be great for self-esteem, and that can’t hurt.

5. Swimming

Swimming is one of the types of physical activities you can resort to, in order to keep erectile dysfunction at a safe distance. This is mainly because swimming offers a complete workout, stimulating the blood circulation and bringing more blood to the genital area. It also works to improve the general level of fitness and escape obesity, one of the main factors associated with erectile dysfunction (the higher the BMI, the higher the risk for such problems).

When you practice swimming on a regular basis, you improve cardiovascular health, your mood and forget all about being stressed or anxious. These are all factors that can increase the risk for erectile dysfunction – by swimming, you can eliminate such problems and enjoy a satisfying sexual life once again. Swimming is a pleasurable physical activity, stimulating the release of neurotransmitters or happiness hormones at the level of the brain; thus, it works to stimulate the sex drive and make one feel better overall.

6. Yoga

The mind and body are intricately connected, and exploring this connection can help you combat stress and fatigue, both of which can contribute to erectile dysfunction. Adding mind-body exercise to your life helps lower stress, improve breathing, and reduce general tension.

Yoga can also be terrific for improving your sense of well-being, and it’s great for helping keep you limber so you reduce the risk of sports-related injuries.

Partnered yoga classes and routines let men engage in relaxing and beneficial exercise with their partners, and there are even specific yoga postures designed to improve blood circulation to the pelvic region.

7. Salsa Dancing

Salsa Dancing
If other options sound boring, maybe you should consider a fun, revved-up option like salsa dancing. You and your partner can lose yourself in the music, and it’s intense exercise that engages the senses, combining cardio, balance, and coordination.

Plus salsa dancing is great for keeping weight under control because it burns a lot of calories. Furthermore, it’s an activity that can build self-confidence, and if you’re single, the classes can be terrific for meeting new people.

Regular exercise doesn’t have to be drudgery, and there are many types of dance classes that can seriously improve fitness and help you address erectile dysfunction.

Read More: Erectile Dysfunction Natural Treatment – What Is It?

Conclusion

Overcoming erectile dysfunction is much more straightforward than it was in the pre-Viagra era. You can help ensure the best possible results in treating ED if you take good care of your body. Regular exercise improves just about every aspect of life, including your sex life.

Being as of a common condition as it is, there is no reason why you should be ashamed of asking for help to treat erectile dysfunction. It seems as men are still unaware of how common but how easily treatable this condition is.

You can choose from the variety of natural remedies, such as changing your diet, routine, habits, exercising or you can choose from the variety of products available on the market to treat this condition.

The point of this article is to raise awareness on the topic of erectile dysfunction and the importance and beneficial effects of exercising as a way to treat erectile dysfunction.

We understand how overwhelmed you could feel from hearing all those people’s opinions on the topic and sharing their stories. That is why we choose some of the best exercises you can perform in order to improve your health.

Do not hesitate to ask for help. A few changes in your diet and routine is all that is separating you from an improving your health in general.

Image Credits
Feature Image: Shutterstock.com
In-Post Image: Shutterstock.com & ohackers.com