The right choice of exercise to treat erectile dysfunction

Erectile dysfunction (ED) aka impotence is a common sexual function disorder in men. This condition causes the inability to achieve or maintain an erection. Apart from medication, patients need to adopt a healthy lifestyle, such as exercise. So, what sports are good for dealing with erectile dysfunction?

Why do patients with erectile dysfunction (impotence) need exercise?

Erection is the hardening and enlargement of the penis when it gets sexual stimulation. For men with erectile dysfunction, it is this ability to get an erection that is impaired. Usually this condition is prone to occur in men with heart disease, diabetes, obesity, or have low testosterone levels.

Not only the quality of sex life, if left untreated, this condition can reduce the patient's quality of life. Even impotence can also cause anxiety and depression. That is why, patients with erectile disorders need to undergo treatment.

Apart from doctor's medication, studies in journals Sexual Medicine shows that exercise is very good for the health of erectile dysfunction patients. Exercise is known to strengthen the pelvic floor muscles, thereby increasing blood flow to the penis.

Smooth blood circulation and the presence of pressure on the veins in the penis allow an impotent man to achieve an erection or maintain it for longer.

Exercise recommendations to treat erectile dysfunction

If you have erectile dysfunction and want to try exercise as one way to overcome it, try to consult your doctor first. If the doctor gives the green light, you can choose the type of exercise below.

1. Kegel exercises

Kegel exercises are one of the sports options to treat erectile dysfunction. This exercise helps strengthen the muscles in the lower part of the pelvis, in particular the pubococcygeus muscles. This muscle controls the occurrence of orgasm in men.

When this muscle is weakened, blood flow to the penis is obstructed so that an erection fails to occur. By doing Kegel regularly for 4 to 6 weeks, your erection ability will generally be better. Do it 3 times a day followed by other types of exercise.

Activates the pelvic floor muscles

SUmber: Very Well

This type of Kegel exercise to treat erectile dysfunction is very important to follow. The goal is that the weakened pelvic floor muscles become more active. The steps to activate the pelvic floor muscles include:

Lie on your back with your knees bent. Place your feet on the floor and arms at your sides.
Exhale for a count of three and "pull up" your pelvic floor muscles for a count of 3.
Then, inhale for a count of three and exhale again.

To find the correct pelvic floor muscles, you can do this by practicing while holding your pee. Try to feel which muscles around you are causing the "pulling" sensation. If you have trouble, ask your doctor or physiotherapist to help you locate your pelvic floor muscles.

2. Pilates exercise

Apart from Kegel exercises, Pilates can also be an option for sports to treat erectile dysfunction. This exercise can help activate and strengthen the pelvic floor muscles as they move. Some of the movements of this exercise that you can follow at home include:

Knee fallout

This exercise can be done to overcome erectile dysfunction, some simple movements that you can follow, namely:

Lie down with your knees bent, feet touching the floor, and arms by the floor.
Keep your spine straight by lifting the ribs up slightly.
Slowly exhale and pull up your pelvic floor muscles (same as the pelvic floor activating exercise image).
However, lower one right leg to the right side and then straighten back up. Do it alternately on the left leg for 4 to 5 repetitions.

Pelvic curl

Source: Very Well Fit

Besides knee falloutAnother type of exercise from Pilates to treat erectile dysfunction is pelvic curl. This exercise movement at a glance similar to the previous movement. Follow the steps below:

Lie down with your knees bent, feet touching the floor, and arms at your sides.
Keep the spine in an upright position so that there is a small space behind the ribs.
Exhale slowly and tighten your pelvic floor muscles.
Gently push up your pelvis upward, holding the weight on your shoulders.
Hold for a count of three then slowly lower your hips back down.
Repeat the movement 3 to 4 times and increase it up to 10 times.

Apart from exercise, you may also need to consult a doctor to treat erectile dysfunction. The doctor will help provide a more appropriate treatment for your problem.

Photo Source: Life Line Screening.