Erectile dysfunction is a common romantic well-being problem that can affect men of all ages. It’s a chronic condition that can be caused by diabetes, heart disease, or other health issues.
Fortunately, there are a variety of ED treatments that help reduce erectile dysfunction and improve physical quality. Some of them are medications, like sildenafil (the active ingredient in Viagra). Others include exercise.
Kegels
Kegels, or pelvic floor exercises, are an effective way to improve erection problems. They can also be used to prevent urinary tract infections and improve bladder control.
Women can do Keels while lying down, sitting down or standing. They are most effective when done three times a day for the best results.
The pelvic floor muscles surround the penis and help to engorge blood with fluid during erection, pump during ejaculation, and empty the bladder after urination. These muscles can become weak or stiff, which can cause erection problems and make it more difficult for men to maintain a strong erection.The best dosage of Fildena 150 is the one that helps reduce erectile dysfunction.
However, this can be tricky and it is not a good idea to do it on a regular basis. If you do this regularly, your bladder may not be able to empty completely, which can increase your risk of a urinary tract infection.
If you can’t find the right muscles, ask a gynecologist for advice or try biofeedback training. Your doctor may insert a small probe into your vagina or put adhesive electrodes on your anus and monitor your contractions.
Once you know which muscles you need to target, do the Kegels, lying down or sitting, with your knees comfortably bent and your hands flat on the ground. You should be able to feel the pelvic floor muscles lift and draw in as you tighten them. Hold for five seconds and then relax.
After you can do a Kegel several times a day, lengthen the time that you hold them. Instead of just ten seconds, work up to 20 seconds. This is called a super Kegel and it can be very painful, so be sure to rest after each one.
Many women don’t get the results they want from Kegels because they don’t do them correctly. The most common mistake is tightening the muscles too hard. This can lead to pain or injury in the long run. If you are unsure how to do Kegels correctly, see your gynecologist or pelvic floor physical therapist for help.
Aerobic Exercise
Aerobic exercises, like running, are a good way to improve blood flow and circulation to the penis. Moreover, they can help with stress management and testosterone production. Researchers found that men who performed aerobic exercise for 40 minutes at moderate-to-vigorous intensity four times a week for six months experienced a significant improvement in their erection.
According to the American Heart Association, it’s important to do aerobic exercise regularly to prevent or decrease the risk of cardiovascular disease. That’s because a sedentary lifestyle increases the likelihood of heart disease and stroke.
Cardiovascular exercise is also beneficial for improving erectile function in men who have problems with their blood flow to the penis. Research has shown that aerobic exercise reduces the level of nitric oxide in the blood and helps to increase the amount of oxygen in the blood. It also improves the production of the hormone testosterone, which can improve a man’s erection.
In addition, it can help prevent or treat high blood pressure and insulin resistance, which are also common causes of ED in men. And it can help lower the levels of cortisol, a stress hormone that can interfere with erections.
Ultimately, the best type of exercise for erectile dysfunction is the one that is right for you. Your physician will recommend a regimen that’s tailored to your specific needs.
For example, if you have a history of heart disease, your doctor may prescribe more vigorous aerobic exercises, like running or cycling. You should also incorporate strength training, which can improve a man’s overall physical condition.
For many people, a good combination of aerobic exercise and other forms of exercise is the key to maintaining their erectile health. In fact, the Surgeon General recommends that adults engage in at least 150 minutes of aerobic activity per week or 75 minutes of moderate-intensity exercise per week.
Strengthening the Pelvic Floor
Strengthening the pelvic floor is a key step in erectile dysfunction treatment. Often, this is done alongside lifestyle changes and medication.
These exercises, which are referred to as Kegels, strengthen the muscles of the pelvic floor. They can help prevent incontinence, reduce the risk of accidentally passing gas or stool, and enhance physical contact.
One study found that men with ED who performed Kegels for six months showed significant improvement in their erections. This was especially true for the pubococcygeus muscle, which is responsible for preventing blood from leaving the penis.
However, strengthening the pelvic floor can take time.
The activation of these muscles can be difficult for many people, so it is best to seek out a specialist continence adviser or physiotherapist who will guide you through the process and provide you with advice on the most effective exercises for your situation.
Some physiotherapists also offer biofeedback devices that monitor the muscles and show you how to contract them properly. This can also be combined with electrical stimulation that sends a small electrical current to the pelvic floor muscles.
Another way to strengthen the pelvic floor is to do deep squats. Squats are a great way to strengthen the core, glutes, and quads but they can also give the pelvic floor an extra boost when performed with kegels and specific breathing techniques.
To perform a deep squat, start with your feet a little wider than hip-width apart and toes pointing forward or slightly outward. Bend your knees and lower to the floor, as if you were trying to tap your butt to a chair. Inhale on your way down, then exhale and contract your pelvic floor for a kegel on the way up.
The pelvic floor muscles play an important role in a woman’s reproductive health and are essential for healthy menstruation, physical contact , and erectile function. It is a good idea to keep the muscles strong as you age and to be aware of any signs or symptoms of a weak pelvic floor, like frequent urinary tract infections or urge incontinence.
Yoga
Yoga has proven to be a safe and effective treatment for many health conditions, including erectile dysfunction. It helps ward off stress, anxiety, and even depression which can affect your ability to have an erection during physical contact . It also increases bodily awareness, reduces feelings of fear and stress, and improves core strength.
According to a study published in Andrologies
, yoga helps men who are diagnosed with erectile dysfunction improve their physical contact . After practicing yoga for 12 weeks, the men in the study reported better physical desire, performance, confidence, erection, orgasm, and ejaculation control.
Another study published in Andrologia compared the effectiveness of yoga with the medication tadalafil (Cialis) and found that participants who did both reported increased erections and fewer negative side effects. Moreover, they also had lower levels of cortisol, the main stress hormone.
The key to a successful erection is the ability to relax and focus on the task at hand. Yoga promotes a calm mind and encourages you to be present in the moment. It also strengthens your body and promotes blood flow to the pelvic region.
Practicing certain yoga poses will increase blood flow to the groin area and stimulate your erections. For example, the bow pose or dhanurasana is one of the most beneficial yoga poses for erectile dysfunction. This position targets the groin muscles, spine, and hip muscles to increase blood flow.
Other yoga poses that will help you with erectile dysfunction are the seated forward bend or supta padangustasana and the kumbhakasana or plank pose. These positions will improve your core strength, concentration power, and endurance, which are all necessary for a solid erection.
Yoga is an excellent treatment for erectile dysfunction because it is a holistic practice that will target the root cause of your ED problems. It will not only alleviate your symptoms but also prevent them from happening in the future.
