Exercises You Can Do to Help Erectile Dysfunction
Urology Of Greater Atlanta
Erectile dysfunction (ED) is the inability to get or maintain an erection firm enough for intercourse. It is extremely common — approximately one out of every 10 men experience it at some point in their lives. This can make it difficult or impossible to have intercourse, this can make some people ask if ED causes infertility.
In most instances, ED is a symptom of another underlying condition, such as vascular disease or a neurological disorder. Sustained ED at any age isn’t normal and should be evaluated by a board-certified urologist, such as one of the experts at Urology of Greater Atlanta, located in Metro Atlanta. Call or book an ED consultation online.
How Exercise Improves Erectile Function
Exercises that target the pelvic floor muscles can help those with erectile dysfunction. These muscles are essential in maintaining the correct blood flow to the penis and sustaining erections.
The bulbocavernosus muscle is one such muscle that does this by putting pressure on the penile veins. The pressure prevents blood from leaving the area, making an erection possible. Performing pelvic floor exercises will also strengthen and improve tone in the pubococcygeus. Pelvic floor muscle training will also help delay ejaculation time and improve overall sexual function. You may need to persevere for 4–6 weeks before you notice a difference in your erections.
Exercises that target the pelvic floor muscles can help those with erectile dysfunction.
Erectile Dysfunction Exercises
Let's Target Those Pelvic Floor Muscles!
Pelvic floor muscle exercises, also known as Kegel exercises, are the most beneficial for ED.
Activating pelvic floor muscles
To start with Pelvic floor exercises, you need to identify the location of these muscles.
This first exercise is essential in identifying your pelvic floor muscles and will help you perform the other exercises.
- This exercise can be done lying down, standing up, or sitting down
- Identify the pelvic muscles (the ones you might use to stop the stream of urine)
- Exhale and squeeze the pelvic floor muscles for a count of three.
- Inhale and release for a count of three.
- Repeat this a few times, 3 times a day
- Try building endurance by increasing the length and number of contractions.
Once a person is comfortable performing Kegel exercises three times a day, it can help to do these with more movement.
Pelvic floor activation with movement
- Lay down with your arms at the sides and the feet flat on the floor, hip-width apart.
- Using the same technique as above, activate the pelvic floor muscles.
- Move your knee outwards far as it can go while keeping the pelvic floor engaged
- Bring the knee back to the original position and do the same on the other side.
Physical activity for erectile dysfunction
Moderate to high-intensity endurance training can also help improve erectile function.
According to studies such as the 2018 study on physical activity’s impact on ED, aerobic exercises are proven to combat the effects of ED if performed for at least 40 minutes, four times a week. Men with ED will see improvements in six months when making these lifestyle changes.
Some aerobic exercises you may want to try are:
- Running
- Cycling
- Rowing
- Boxing
Aerobic exercise will not only help your sexual health, but it will also improve the risk factors associated with erectile dysfunction such as cardiovascular disease, high blood pressure, and obesity.
If you have problems with ED then come and get evaluated by the expert board-certified urologists at Urology of Greater Atlanta, located in Metro Atlanta. Call or book an ED consultation online.
