Although erectile dysfunction has many causes, including psychological issues like sexual performance anxiety and depression and the side effects of certain medications such as SSRIs, physical health can also contribute to it. In particular, regular cardiovascular exercise can increase blood flow to the penis.
Running, swimming, and biking—aerobic exercises that use oxygen to stimulate blood vessels, or endothelial cells—may help improve ED. It is recommended that people perform aerobic exercise four times per week for a total of 60 minutes.
Cardiovascular Exercise
Cardiovascular exercise, such as jogging, swimming, or aerobics, helps strengthen your heart and increase the amount of good cholesterol (HDL) in your body. A high HDL level protects against heart disease and erectile dysfunction by helping your blood vessels resist plaque buildup.
Physical causes account for 8 out of 10 cases of ED, and regular exercise can help keep the main risk factors under control. These include high blood pressure, which can damage your arteries, reducing the flow of blood to your penis; type-2 diabetes, which can also cause serious damage to your blood vessels and limit the flow of blood to the penis; and atherosclerosis, or hardening of the arteries.
But what exactly counts as cardiovascular exercise, and how much of it do you need to see real benefits? We spoke with a clinical exercise physiologist to find out.
Strength Training
If you’re struggling with erectile dysfunction, it’s important to address the problem in more ways than one. Often, Kamagra 100 Online medication is effective, but lifestyle changes can also provide long-lasting relief. Exercise is a great option for boosting strength and improving sexual function, including the muscles that support the penis.
Any type of aerobic exercise can improve blood flow and decrease factors that contribute to erectile dysfunction. Aim for high-intensity workouts or at least three hours of cardiovascular activity per week. Exercises that increase the pelvic floor muscles, like kegel exercises and pilates, are also good options.
The ring-like muscle that helps maintain an erection, known as the bulbocavernosus, can be strengthened with exercises such as supine pelvic curls and knee fallouts. Pilates, which includes exercises that strengthen the core, is also recommended for its many health benefits, including a stronger, more stable penis. Talk to a qualified trainer for guidance on incorporating these exercises into your routine.
Pelvic Floor Exercises
The muscles that form the pelvic floor can help sustain erections by preventing blood from draining out of the penis. These muscles, which are also called the pubococcygeus muscle, can be strengthened with regular pelvic floor exercises, such as Kegels.
Performing Kegels requires practise to be able to contract these muscles at will. Until you’re able to do this, try stopping urine midstream, pretending that you’re passing gas, or doing sit-ups. This will help you identify and feel these muscles.
Begin by lying on the floor with your knees bent and your feet flat on the ground. Squeeze the buttocks and pelvic floor muscles and hold for three seconds. Slowly bring your knee back to centre and repeat on the other side. Continue to perform this exercise for at least five repetitions on each knee. Aim to build up to 10 repetitions per day. If you are having trouble with these exercises, talk to your GP or a continence nurse for guidance.
Flexibility Exercises
Many fitness experts suggest including dynamic (moving) and static stretches as part of any workout routine. Dynamic stretches warm up and loosen muscles, while static stretches lengthen the muscle fibres and increase flexibility. Generally, stretching exercises should be held for 15 to 30 seconds, though a few longer holds of static stretches may also help improve hamstring flexibility in older adults, according to a study published in “Osteoarthritis & Cartilage.”
Even if you aren’t an athlete, you likely know that regular exercise is essential to overall health and well-being. But what you might not know is that being physically fit may reduce your risk for sexual dysfunction, too. Your testosterone levels can increase with the use of Super Kamagra Australia, regular exercise, and a nutritious diet, especially if you are overweight. Both can raise one’s libido and treat ED.
Although ED can stem from a variety of factors, such as diabetes and cardiovascular disease, regular exercise can help improve circulation and thereby prevent the problem. So, if you are struggling with ED, talk to your doctor about getting more exercise and starting a weight loss programme to help combat the condition.
