There’s almost nothing worse than not being able to perform when the moment is right. Nobody wants to have to deal with ED, but if you’re struggling with it, don’t worry. There are plenty of things you can do about it, including getting some exercise. Regular workouts have a whole host of health benefits and have been shown to be particularly helpful at combatting the effects of ED.
What is the best exercise for erectile dysfunction?
1.Kegels are the most common and beneficial exercises.
You can combat the effects of ED by strengthening the muscles in your pelvic floor. Kegels are a great exercise for doing just that. The key is to do them the right way. Focus on tightening only your pelvic floor muscles. Squeeze them for 5 seconds, and then release for 10 seconds. Repeat the exercise 10 times, and try to do them 3-4 times a day
2. Try going for a daily 30-minute walk.
One Harvard study found that a simple 30-minute daily walk may be linked to a 41% drop in the risk for ED. While it’s not a guarantee, getting outside and getting your blood pumping for half an hour each day certainly can’t hurt. Other studies suggest that moderate exercise can help improve sexual performance, and a 30-minute walk fits the bill of “moderate exercise.
3.Pilates can also help strengthen your pelvic floor muscles.
Try exercises such as knee fallouts. Lie on the floor with your knees bent and feet flat on the ground. Flex your pelvic floor muscles and slowly lower one knee sideways towards the ground, then bring your knee back. Repeat the motion with your other knee. Aim for 10 reps on each side to really build up your pelvic floor. Join a local Pilates studio to take classes or look online for video classes you can try.
Another Pilates movement that can help is the supine foot raise. Start by lying on the floor with both knees bent and your feet flat on the ground. Squeeze your pelvic floor muscles and lift 1 foot straight into the air to create a 45-degree angle. Hold it for a few seconds, then gently place it back on the ground. Repeat the motion with your other leg and shoot for about 10 reps on each side.
Try the classic bridge exercise, too. In Pilates, it’s known as the pelvic curl. Lie on your back with your knees bent and your feet on the ground. Flex your pelvic floor muscles and lift your butt into the air so the weight of your body is on your shoulders. Hold it for a few seconds then slowly lie back down on the ground. Repeat the exercise up to 10 times.
4.Try to get 40 minutes of aerobic exercise 4 times a week.
Aerobic exercise improves your blood flow and can help you lose weight. It’s also been shown to help improve your ED. There are lots of forms of aerobic activities, like walking, hiking, gardening, biking, running, boxing, swimming, rowing, basketball, and even dancing. Pick your favorite and make it a regular habit that you can stick to.
Other exercises that work your glutes, hamstrings, and quads can also help strengthen muscles that can help with ED.