Look, we all want to feel in control of our masculinity, right? And nothing makes us feel less manly than losing control of our junk. But did you know that erectile dysfunction (ED) affects around 18 million American men?
Whether it’s the challenge to maintain an erection or struggle with premature ejaculation, it’s expected that one in three of us will experience some form of ED in our lives.
Thankfully, we have some control here, guys, and we don’t have to just suffer in silence. Doctors are increasingly convinced that our sexual health is related to our overall health. A recent study revealed that 44% of men who suffer from an ED experience this problem due to health complications like diabetes.
However, as with many health conditions, exercise can alleviate some symptoms. And there are several exercises, particularly Kegels, that can strengthen your core and pelvic area. This is because strengthening the muscles that support the genital area can help to maintain an erection as well as address issues that lead to premature ejaculation.
So, if you want to get physical in the bedroom, it’s time to get physical!
Want to know more? Read on to find out the best exercises to beat ED.
Creating your exercise routine
Experts recommend that men who want to prevent ED make a long-term commitment to exercise. Here are some tips to remember:
- Make sure to choose an exercise that you enjoy
- Mix it up with a combination of cardio and weight training.
- Don’t let your age stop you.
- Check-in with your doctor if you haven’t been physically active in a while.
Often, when we think of Kegels, we think of women. But Kegels are one of the best exercises to regain control over your sexual health because they target the pelvic muscles. By practicing Kegels, the pelvic muscles contract around the base of the penis and testes, contributing to the ‘hardness’ of your erection.
Kegels can help strengthen two key muscles: the pubococcygeus (PC), which is the muscle that stops the flow of urine, and the perineal muscles, which is the muscle that supports erectile rigidity and ejaculation.
Three ways to do Kegels:
On the floor, lying on your back
- Start by lying on your back, with your hands flat on the floor, your knees bent pointing upwards.
- Try to draw your penis inwards towards your body. Hold this position for five seconds, and then release.
- Next, squeeze your anus muscles as if you are trying to stop a bowel movement, hold for five seconds, then release.
- Repeat 8-10 times and do 3-5 sets.
On the floor, lying on your side
- Lie down on the floor on your side.
- Place a pillow between your knees, and make sure it’s large enough to separate your legs.
- Squeeze your legs together, hold for five seconds, then release.
- Repeat 8-10 times and do 3-5 sets.
Sitting in a Chair
- Sit comfortably in a chair.
- Squeeze your penis with just its muscles, almost as if you are trying to stop urine from coming out. Hold this position for five seconds and then release.
- Repeat 8-10 times, and do 3-5 sets.
Most men will start to see results after about a month of doing Kegels every day. The great thing about Kegels is that you can do them anywhere at any time. You can do them while on the floor, in bed, during a commercial break, or even sitting at your desk at work.
Studies have shown that aerobic exercise can help to improve ED by boosting your blood flow. This is because when you work out, your heart is pumping faster and clears out your veins from build-up caused by diabetes, high cholesterol and heart disease.
In addition, research has also shown that taking part in an aerobic exercise of 5-7 sessions a week for 12 weeks increased nitric oxide levels by 32%. It’s nitric oxide that pushes blood flow into the penis to create an erection.
Also Read: Why is it easier for men to achieve orgasm?
So, what types of aerobic exercise should you be doing? Well, anything that gets your heart rate up! Whether that’s walking, running, the elliptical, swimming or dancing.
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Don’t skip weight training
Whilst aerobic exercise can help burn fat and improve ED; you shouldn’t neglect weight training. Low T levels could also be contributing to your ED symptoms, so opt for a HIIT workout to boost your testosterone levels.
Higher T levels improve your workout performance, burn fat, build muscle, and increase your libido.
A study of a 12-week yoga program showed significant improvement in the sexual scores of men with an average age of 40. They improved erections, satisfaction, performance, confidence, desire, ejaculation control and orgasm.
Relaxation is essential here; it helps improve blood flow and oxygen circulation in the blood, improving organ function.
Our four favourite yoga positions:
– Paschimottanasana (seated forward bend)
– Uttanasana (standing forward bend)
– Baddha Konasana (Butterfly pose)
– Janu Sirsana (head-to-knee pose)
Why not work out with your partner?
Did you know that getting your heart rate up together can help bring you closer to one another? Partners who work out together often find that they have an improved sex life.
Not only will you benefit from improved self-confidence, regulated hormones, endorphin release, and all those great benefits from working out. But one study even found that practicing yoga as a couple may help couples who are struggling with ED.
Get physical to get physical
Concerned about your performance in the bedroom? The truth is, there are various factors that may be affecting your ability to get hard, stay hard and perform in the sack. But these exercises could help you to boost your sexual performance naturally.
Whether it’s health-related – such as your weight – or performance anxiety, you’re not alone when it comes to ED. Thankfully, you CAN increase your drive and fight back against erectile dysfunction – without the need for prescriptions or dangerous measures. Enter Viasil.
Our 100% natural male performance enhancer is fast-acting, with zero side effects. Get ready for longer-lasting sex with confidence.