Erectile Dysfunction Exercises
Introduction
Erectile dysfunction (ED) is a complex condition with many possible causes. A man's physical and emotional health directly impacts the quality of his erections. Many of the underlying causes of ED can also alter a man’s testosterone levels and exacerbate each other.
Fortunately, doctors can easily diagnose and treat this condition. Typically, one of their first recommendations with regard to treatment is lifestyle modification. In general, anything that is good for your cardiovascular health and overall wellness can alleviate or even eliminate your ED. Other treatment methods, such as improving your diet, exercising, and/or cultivating your emotional well-being can be beneficial as well.
This article covers the signs of ED, possible treatments, and exercises that can help treat and prevent the condition.
Signs of Erectile Dysfunction
The telltale sign of ED is erections that are not hard or long-lasting enough for sex. The extent and severity of the condition’s symptoms can vary based on the individual because everyone has a different baseline. Altered erections can be constant or occasional, depending on the underlying cause of ED.
It's essential to consider the nature of erections over an extended timeline. Some men have softer than usual erections. For others, ED prevents them from getting hard at all.
Disinterest in sex is a secondary sign of ED. Libido naturally ebbs and flows throughout life, but a consistent disinterest in sex inhibits arousal, contributing to ED, and may be a sign of other underlying health problems.
ED can also cause a loss of confidence and withdrawal from relationships. These factors can compromise a man’s emotional well-being, exacerbate his ED, and strain his relationship with his partner.
Erectile Dysfunction Treatment Options
Doctors can prescribe many viable treatments to manage ED. The appropriate intervention usually depends on its underlying cause. Doctors typically tell men with ED to lose weight and perform routine cardiovascular exercises.
Obesity is a leading cause of ED. Strengthening the heart improves blood flow, and reducing body fat increases testosterone levels. Doctors also tend to instruct patients to moderate their alcohol consumption, quit smoking, and eat a heart-healthy diet.
For ED resulting from vascular dysfunction, doctors often prescribe oral medications. These treatments help with blood vessel dilation, an essential component for getting hard. There are a variety of options that doctors prescribe based on the specifics of your ED.
If doctors determine that a man’s ED is stemming from an emotional cause like depression or unmanaged stress, they often recommend talk therapy. Treating the underlying psychological cause can often resolve problems with erections.
In serious cases, especially ones involving injury or nerve damage, doctors may recommend surgery or direct patients to use a vacuum device. These interventions are effective and well-established.
Kegel Exercises for ED
In addition to lifestyle modifications or to complement the effects of other treatments, doctors often recommend men perform Kegel or pelvic floor exercises. Men can also do them proactively to strengthen erections and prevent ED.
Kegels exercise the ischiocavernosus and bulbocavernosus muscles, which surround the penis and engage during erections. Strengthening these structures can improve erection quality and longevity, thereby combating ED. They may also help prevent premature ejaculation.
You can identify the muscles to target with Kegels by contracting your pelvic floor while urinating. Proper contraction stops the stream. The best way to strengthen your lower pelvis is by sitting in a chair, squeezing the muscles, and holding for five seconds. Experts recommend doing two or three sets of 10-20 Kegels daily. You can build up your endurance until you can keep the contraction for 10 seconds.
As with other strength training exercises, building muscle endurance and varying the exercises leads to the best results. You can progress from seated Kegels to lying on your back with your knees raised or standing.
Beyond helping to prevent and treat ED, Kegels can improve sex and promote healthy aging by preventing urinary incontinence.
Other Exercises for ED
Before starting a new exercise regime, it's critical to consult your doctor to rule out potential complications. It's important to remember while exercise should be challenging and may cause soreness, it should never hurt. You should stop and reassess your exercise plan if you experience pain during a workout.
Beyond strengthening your pelvic floor with Kegels, routine exercise can improve ED. The firmness and longevity of erections depend on healthy blood flow to the penis. Activities like jogging, cycling, and jumping rope that strengthen the heart can combat ED.
Consistent exercise can help you lose weight and maintain your body composition. Beyond contributing to ED by depressing hormones and restricting blood flow, obesity can also place excessive pressure on the pelvic floor muscles. This stress can weaken the structures over time, thereby exacerbating ED.
Strength training in the form of lifting weights or high-intensity interval training can help a man add muscle, which can naturally raise his testosterone. That increase in testosterone can then elevate his libido and alleviate his ED symptoms.
Doctors also tend to recommend pilates-style exercises that strengthen the pelvic muscles. Knee fallouts, for example, involve lying on your back with your knees bent and feet flat on the floor while engaging your pelvic floor muscles. When doing them, you alternate lowering each knee toward the floor while keeping your feet planted and your pelvis stable. You can try doing ten repetitions with each knee.
You can also perform supine straight leg raises. While lying on your back with one leg bent and the other extended, engage your pelvis and tilt it toward your belly button. Then raise the straight leg while stabilizing your pelvis. Lift each leg ten times, alternating as you go.
See results on your first visit.
90% of the time ED can be treated and treated effectively.
April 17, 2023
Written By
Jake Peter
Fact-checked By
Dr. Avidon Appel
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