As mentioned earlier, there are specific pelvic floor exercises that can help deal with erectile dysfunction. However, recent research shows that even simple run of the mill exercises can help. Just walking for half an hour, a few times a week can actually help with erectile dysfunction, as it increases circulation, and this is important, because in order to get and maintain an erection, you need good blood flow to the penis. Anything that helps with general circulation in the body will help with that too.
Here’s the science bit. What helps the penis become and remain erect is the health of the endothelium. This is the inner lining of the blood vessels, and it is a huge aid to helping blood flow smoothly and efficiently through the body. Regular exercise is known to maintain the health of the endothelium and thus keep circulation at a healthy level. This means that if you exercise regularly, not only will you keep your heart healthy, you could solve your erection problems at the same time.
There's good news here for older men too. Although erectile dysfunction can be a common problem of old age, regular exercise can hold back the ageing process by combating the natural effects of ageing on the blood vessels, and with it, the risk of problems in the bedroom in later life. This doesn't mean pounding the roads or sweating it out at the gym - walking and swimming are aerobic exercises that can help keep the endothelium healthy and thus improve circulation and increase blood flow to the penis. Studies show that walking for 30 minutes a day can reduce the risk of developing erectile dysfunction by around 41%, so it's worth a try. It's also important to get something in the way of exercise, because that way, you're more likely to stick with it. Almost said put it in there, but maybe that's too far!
Experts advise against cycling if you have potency problems, as it can damage the nerves responsible for erections. However, using an exercise cycle at home or in the gym is fine, as the seat is likely to be wider and more comfortable than a traditional cycle saddle. The risk of nerve damage is therefore significantly reduced.
Exercise releases 'feel good' endorphins in the body, and this helps to combat stress and depression. Stress is very often a cause or a contributing factor in erectile dysfunction, and so is depression, and regular exercise can help to combat this. Also, if you need to lose a little weight and build muscle definition to boost your self-esteem, exercise can do that too. This is not to say that exercise is the answer to all your problems, but it can certainly help with them, and when you remember that exercise helps to lower blood pressure and stabilise blood sugar levels, you are taking a giant step towards good health, by preventing or treating high blood pressure and diabetes.
Another benefit of exercise is that it helps you sleep well, so your body has time to do all the repairs it needs to keep you healthy. Lack of sleep can lead to fatigue during the day, and this can interfere with your ability to get and keep an erection. And of course, lack of sleep can lead to stress and even heart disease, so as well as helping with your potency problems, exercise can also help you stay generally healthy.
Exercise helps you get slim and stay slim, and as well as helping to improve your self-esteem and confidence, it can help you avoid or overcome erectile dysfunction. Research shows that a man with a 32” waist is 50% less likely to have problems with sexual performance than a man with a 42” waist, so there really is something to this exercise.
Kegel Exercises: As mentioned earlier, there are certain pelvic floor exercises that can help overcome male erectile dysfunction. Also known as pelvic floor exercises, they are simple to perform, and can also help guard against other men’s health problems such as urinary incontinence and prostate problems.
One really effective trick is to stop the flow of urine midstream several times. This identifies the muscles that need to be used in Kegel exercises, because unless you identify and locate the correct set of muscles, you get no benefit from the exercises. To do the exercise, squeeze the muscles, hold the pose for a count of 5, then release. Repeat this 10 – 20 times, three times a day. The exercise can be done in any position, but it’s a good idea to ring in variations and do them standing, sitting or lying down. This ensures that all the muscles are used.
Another good Kegel is to clench the anal muscles, as if you’re trying to stop yourself from going to the toilet. Hold this for between 5 and 10 seconds, then release. Repeat 10 times. When you’re doing Kegels, remember to keep breathing naturally. Don’t hold your breath, as this will deprive the muscles of the oxygen they need to work properly. And just use the muscles you’ve isolated and identified – resist the temptation to use muscles in your stomach, buttocks or thighs – which you’d better not do anyway.
Because these exercises strengthen the pelvic floor muscles and increase the blood supply to the penis, they also allow you to enjoy even better orgasms, as performing Kegels regularly enhances sexual sensation. This is partly because you become more in tune with your body as a result of isolating and working the pelvic floor muscles. A goal for this is well-earned effort.
Exercise can help with erectile dysfunction in a number of ways. As well as helping you lose weight and generally feel better about yourself, exercise improves blood flow throughout the body, and especially to the penis. It's also a great mood lifter, and can ease any stress or depression you may be experiencing as a result of your condition.
And if you do specific pelvic floor exercises, as well as exercise in general, you increase your chances of enjoying a normal sex life once again. Perhaps the best benefit of exercise is that, unlike Viagra, or other drugs that can be used to treat erectile dysfunction, it has no side effects, other than helping you lose weight and feel fitter and healthier than ever. If you don't exercise enough, perhaps you should try to be more active for the sake of both your health and your sex life.
Regular cardio vascular exercise: Along with increasing energy levels, improving muscle tone and lowering blood pressure, doing regular cardio vascular exercise on a regular basis can help reduce the risk for erectile dysfunction or address it if a man is already suffering from it. In addition to allowing a man to achieve and maintain a healthy weight (remember obesity and its connection to erectile dysfunction?), doing so can help a man get adequate sleep, manage stress well, feel better about himself and improve heart health – all of which can help address erectile dysfunction issues. Such exercises include: -brick walking; -dancing; -exercising on an elliptical trainer; -running; -swimming; and -tae bo. To maximize the health benefits of regular cardio vascular exercise, the ideal duration and frequency is 20 to 30 minutes and 4 to 5 times per week, respectively. As mentioned in an earlier chapter, don't overdo it or take it too easy. If this is your first time doing cardio, consult a doctor first to assess the optimal duration, intensity and frequency for you.
Lifting weights: One of the best ways to improve blood flow to the penis is to improve the health of the inner lining of the blood vessels called the endothelium. According to Dr. Wayne Hellstrom, M.D., professor of urology at Tulane University School of Medicine, a healthy endothelium helps improve a man's erection. Weight lifting or resistance training exercises can also help improve a man's endothelium health and, as a result, blood flow to the penis. In more ways than one, weight lifting can also help address psychological erectile dysfunction. How? Lifting weights makes a man physically stronger and look better (more muscular) ala Ryan Gosling or Ryan Reynolds. Getting better and stronger can greatly improve a man's confidence and the way he views himself as a sex object, both of which can stoke the fire of sexuality and improve his ability to feel sexually aroused. And when a man is sexually aroused, you know what happens next.
Yoga: Erectile dysfunction, especially psychological, is brought on by excess stress and fatigue. One of the best ways to manage and control both is to foster a much stronger connection between the body and mind, which can be done through practices like yoga. Yoga has been shown in numerous studies to be effective in terms of reducing body tension and general stress, as well as improving one's breathing. This is generally helpful in improving a person's sense of well being, which is also important for sexual arousal. Yoga doesn't just help address psychological erectile dysfunction - it also helps address the physical ones. This is because some forms of yoga practice can help improve the blood circulation of the pelvic region. Since erections are primarily about blood flow to that area, this can help men's penises "stand up and stand at attention."
Salsa: Let’s face it, many people want to have their cake and eat it too by combining exercise and fun in one session. It’s also worth noting that not everyone finds weight lifting and cardio fun. The answer? Try something like dancing – especially salsa! The beautiful thing about salsa dancing, apart from being a good cardiovascular exercise, is that it’s something a couple can enjoy together. Not only does it burn a lot of calories, it can be a lot of fun with the music and the opportunity to develop more intimacy between both partners, which can translate into much better sex. Improved blood flow and emotional wellbeing – what more could you ask for in an exercise, eh?
