By Dr. David Samadi
Erectile dysfunction (ED) has a profound impact on millions of men, affecting not only their physical health but also their confidence and emotional well-being. Exploring the potential benefits of exercise as a natural approach, rather than exclusively considering medical treatments, could be worthwhile.
Medical treatments are indeed available; however, remaining physically active throughout your life plays a pivotal role in managing erectile dysfunction and concurrently enhancing overall health. For individuals seeking to assume control and witness natural enhancements in erectile function, this comprehensive guide is tailored to meet your needs. Keep reading to learn about four types of exercises that can help combat erectile dysfunction.
What Causes Erectile Dysfunction?
ED can affect men of any age, with common causes and risk factors.
- Prostate cancer
- Alcohol abuse
- Cardiovascular disease
- Carrying excess body weight
- Stroke
- Minimal physical activity
- Smoking
Staying active and following a healthy diet are essential to improving ED and preventing further issues.
3 Exercises to Boost Erectile Function
Incorporating exercise into your lifestyle can significantly impact erectile function. Let’s explore the top exercises you can add to your fitness routine.
- Pelvic Floor Exercises (Kegels)
Kegel exercises are often recommended for ED. The reason? They specifically target and strengthen the pelvic floor muscles. Specifically, they work the bulbocavernosus muscle, which plays a crucial role in erections, ejaculation, and urination. Men with strong pelvic floor muscles have more success at achieving sustained and satisfying erections.
The great part? Kegels are quick, easy, and can be done anywhere. Consistency is critical, so try incorporating them into your day-to-day routine for the best results.
How to Do Kegel Exercises: Before starting Kegels, you need to locate the right muscle—the bulbocavernosus muscle. You can find this by stopping your stream of urine mid-flow. The muscle you use to do that is the one to focus on during Kegels.
Once familiar with the muscle, sit, lie down, or stand, tighten it for about three seconds, then relax. Repeat this process three to five times. Aim to do this at least three times a day. As the muscle strengthens, increase the hold from three seconds to five, and work your way up to ten-second holds for even more significant improvement.
- Aerobic Exercise
A 2023 meta-analysis found that regular aerobic exercise can improve the erectile functioning of men and healthcare providers should consider recommending and encouraging men to engage in regular aerobic exercise as a low-risk nonpharmacologic therapy for men experiencing erectile difficulties. To notice significant changes, try to get in at least 30 minutes of exercise per session or ideally, 60 minutes per day total.
Some aerobic exercises to consider include:
- Running
- Cycling
- Rowing
- Boxing
- Hiking
- Tennis
- Pickleball
- Fast walking
- Jumping rope
These activities will not only help with ED but also tackle other risk factors, like cardiovascular health and weight management, that contribute to the condition.
- Yoga
Yoga can be an incredible tool for managing erectile dysfunction. While some poses directly target the pelvic floor muscles, the more significant benefit comes from practicing yoga’s is for reducing stress and anxiety, which are substantial contributors to ED. High-stress levels lead to increased cortisol, a hormone that can interfere with sexual function. Yoga’s emphasis on deep breathing, relaxation, and mindfulness helps lower cortisol levels, promoting better sexual health.
Additionally, many yoga poses help improve blood circulation, including the pelvic area. This improved circulation is crucial for getting and maintaining an erection. So, besides physical benefits, yoga can improve your mental and emotional outlook, contributing to a healthier sex life.
Conclusion
Exercise is a powerful, natural way to tackle erectile dysfunction. Whether you focus on pelvic floor exercises, break a sweat with aerobics, or unwind through yoga, adding these movements to your routine can help improve your ED and overall well-being. Why not give it a shot? You’ve got nothing to lose—and a lot to gain.
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery, and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.