Erectile dysfunction (ED) is commonly known as the incapability of getting or maintaining an erection. It is prevalent in men due to underlying medical or psychological problems. As a matter of fact, it affects more than hundreds of thousands of men worldwide every year.

Although erectile dysfunction is often caused by physical conditions like heart disease, diabetes, obesity, or low testosterone – it can be easily treated and prevented. Most men treat the condition with Viagra (sildenafil), but you can use several other methods to help your problem.

It is vital to mention that erectile dysfunction is directly linked with poor mental health. In fact, experts at health2delivery have reported that people who struggle with depression are more likely to experience erectile dysfunction.

Causes of Erectile Dysfunction

As mentioned above, there are several documented causes of erectile dysfunction. But, it is the most common disease among older men; however, almost any man can experience the impact of erectile dysfunction. Following are just some of the causes and risk factors of erectile dysfunction:

• Obesity
• Excessive alcohol consumption
• Cardiovascular disease (disease related to the heart)
• Prostate cancer
• Stroke or paralysis
• Dangerously low or lowered levels of activity
• Smoking

Best exercises to eliminate Erectile Dysfunction

There are plenty of ways to manage and eliminate erectile dysfunction, but it all depends on the underlying cause. However, besides the popular remedy known as Viagra, you can do a few other things. Doctors stress this one aspect that guarantees a significant decrease in the effects of ED; exercise. Such exercises include Kegels, Aerobics, and Pilates. These exercises can increase the quality of life while providing treatment for your problem.

It is crucial to note that if you suffer from erectile dysfunction, a proper diet with reduced sodium, alcohol, sugar, and fat in general could also increase the chances of improving erectile dysfunction quickly.

1. Kegel exercises

Kegel exercises are one of the most common and popular methods of eliminating erectile dysfunction. They are practical since Kegels help strengthen the muscles in your pelvic floor, and that is precisely what you need to combat the effects of ED.

Simply put, in men, Kegels exercises strengthen the muscle in your pelvic floor called bulbocavernosus muscle. This muscle is responsible for filling blood in a penis during an erection. Furthermore, the muscle is directly responsible for pumping during ejaculation and emptying the urethra after urination. So, by working on this muscle, you should be able to see longer-lasting and pleasurable erections.

Additionally, if you practice Kegels multiple times every day, you are definitely bound to observe progress. Another benefit of Kegels is that they are also known to improve other problems like urinary incontinence and other typical urinary issues.

How to perform Kegel exercises

First and foremost, locate the bulbocavernosus muscle. The easiest way to find it is by stopping the stream of urine multiple times when you are peeing. See, the muscle you use to control the urine stream is the one you need to perform Kegels with.

Make sure you are either lying down, sitting down, or standing up to perform Kegels. Proceed to clench the bulbocavernosus muscle and try to hold for nearly three seconds. Then, release, and keep repeating till you reach the count of 3. Do this every day. As your tolerance increases along with the strength, increase the time to five seconds from three. You should be able to clench it for ten seconds, tops.

2. Pilates exercises

Another form of exercise that significantly improves your sexual performance is Pilates. This is because Pilates forces you to use all of your pelvic strength while moving. Furthermore, prostate experts strongly advise men to take advantage of the art of Pilates for a variety of benefits. For example, with the help of Pilates, you can improve the condition of erectile dysfunction while attaining a healthier lifestyle.

3. Aerobic exercises

According to a recent study on physical activity’s connection with erectile dysfunction, aerobic exercises can help combat the effects of erectile dysfunction – only if practised more than four times a week. In addition to the 4 sessions, each session must clock around 40 to 45 minutes. Once you maintain a regular and healthy routine, you are bound to see results in the span of 6 months.

Following are just some aerobic exercises that you must try:

• Boxing
• Rowing
• Cycling
• Running

The result of these exercises will be fruitful in nature. Not only can these exercises help potentially eradicate ED, but they yield the chances of lessening the risk factors related to erectile dysfunction. Moreover, aerobics proves to improve cardiovascular health and counter problems like obesity due to the increase in levels of activity – this helps decrease the risk of ED, too.

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