Exercise class doing a pelvic lift

Erectile Dysfunction Exercises – Natural Ways to Overcome ED

If a man suffers from erectile dysfunction (ED) it means he struggles to keep an erection for a longer period of time or, worst case scenario, he is unable to get an erection at all.

In America alone, over 20 million men suffer from this condition, making it a much more common condition than most people often realize. Luckily, there are ways to treat this condition, from synthetic drugs to natural supplements to erectile dysfunction exercises.

Today, we’ll have a closer look at erectile dysfunction exercises and how they can help you and your erections. Recently, numerous clinical studies have come to the fore that suggest healthy lifestyle adjustments, specific exercises, and all natural supplements are more effective in curing erectile dysfunction than prescription ED drugs.

In this post, we’ll give you an all-encompassing overview of all-natural erectile dysfunction treatments, including healthy lifestyle adjustments, herbal supplements, and exercises which can help with ED.

What are the causes of erectile dysfunction?
Can exercises treat erectile dysfunction?
Scientific studies for erectile dysfunction exercises
Effective erectile dysfunction exercises
Ways to improve erectile dysfunction naturally

mad doing pilates excercises on a white background

What Are the Causes of Erectile Dysfunction?

Male sexual arousal is a complicated process. Your brain, nerves, muscles, blood vessels and hormones each play an intricate part in the development of erections. A problem with any one of these critical functions can cause or contribute to erectile dysfunction.

Furthermore, ED can be caused by general health issues, psychological disorders, or a combination of both. Here are some health conditions that have been associated with ED:

  • Hypertension
  • Nerve damage
  • Peyronie’s disease
  • Cardiovascular disease
  • Multiple sclerosis
  • Low testosterone production
  • Hormonal imbalances

Aside from the physical causes of erectile dysfunction, there are also several possible psychological causes. For example, your ED can also stem from low self-esteem, depression, or anxiety.

Man with sleep problem in his bed at home

Can Exercises Treat Erectile Dysfunction?

As we’ve mentioned above, your muscles play a crucial role in your ability to develop and maintain an erection, particularly the pelvic floor muscles.

Located in the lower part of your abdomen, these muscles sustain blood flow to the penis by exerting pressure on penile veins. Pelvic floor exercises also referred to as “kegel exercise”, can improve erectile dysfunction and sexual response significantly.

Moreover, unlike prescription drugs like Viagra, which only alleviate ED symptoms temporarily, exercise is a more holistic, long-term approach to curing erectile dysfunction.

Scientific Studies for Erectile Dysfunction Exercises

There is plenty of scientific evidence and data that supports the efficacy of exercises for erectile dysfunction. For example, a bunch of researchers at the University of the West in England tested the effectiveness of pelvic exercises and the results were great.

They reported in their study that the exercises managed to help 40% of the men who were tested to actually regain their normal erectile functioning. For another 33%, it didn’t fully fix the problem but still helped improve the men gain better erections.

And that’s not all. Training other muscles than just the one in the pelvic floor can actually help your erectile dysfunction as well. For example, this American study looked at the effect of aerobic exercises.

Turns out, they too can help improve your erectile function. They keep you healthy and are especially effective for your cardiac health and blood flow through your entire body, including to your penis.

Effective Erectile Dysfunction Exercises

Pelvic muscles are muscles that surround the base of the scrotum and the penis. While Kegel exercises are mostly associated with women, men can also benefit from them as proved by the scientific evidence above.

Kegel Exercises

Here is a video of kegel exercises that can help strengthen pelvic floor muscles, and improve erectile dysfunction:

Activating Pelvic Floor Muscles

  • Very simple to perform, this exercise will help you activate and achieve better control on your pelvic floor muscles.
  • Lie down with your arms by your side, feet flat on the floor and knees bent.
  • Contract your pelvic floor muscles for three seconds as you exhale.
  • Release the muscles for three seconds while inhaling.
  • Take your time in identifying the right group of muscles. It’s easy to confuse pelvic floor muscles with other muscles in the leg, buttocks, and groin.

Sitting Pelvic Floor Activation

  • Sit straight with your arms by your side, knees bent and feet flat on the floor.
  • Use the same technique as mentioned above and contract and release your pelvic muscles for three seconds each.
  • Make sure that you’re squeezing only the pelvic floor muscles, and not stomach, leg or buttock muscles.

Standing Pelvic Floor Activation
The technique used in standing pelvic floor activation is similar to the one mentioned above, except that you’re standing straight with your arms by your side and feet hip-width apart.

Once you’re able to comfortably perform kegel exercises 3 times a day, you can move onto pelvic floor exercises that involve more movement.

Pilates Exercises

While they’re a bit more challenging than simple pelvic floor exercise, Pilates can help you maintain pelvic floor muscle strength while moving.

Knee Fallouts

  • Knee fallouts are good exercises to start with if you’re just beginning with Pilates.
  • Lie down with your arms by your side, feet flat on the floor and knees bent.
  • Keep your spine in a natural position, with little space between the floor and the middle of your back.
  • Contract the pelvic floor muscles while exhaling and slowly straighten out one knee. Only lower the knee as far as you can, keep the pelvis stable and maintain contraction of the pelvic floor muscles.
  • Release the muscles as you inhale and bend the knee again.
  • Repeat with your right knee.
  • Begin with 4 to 5 repetitions and work your way up to 10.

Pelvic Curls
Pelvic curls are a commonly practiced exercise in Pilates.

  • Lie down with your arms by your side, feet flat on the floor and knees bent.
  • Keep your spine in a natural position, with little space between the floor and the middle of your back.
  • Contract the pelvic floor muscles while exhaling.
  • Tilt up your pelvis towards your navel, while keeping your back flat to the floor.
  • Lift your buttocks and back slowly while pushing your heels into the floor.
  • Your body’s weight should now be resting on your shoulders.
  • While in this position, take 3 breaths and contract your pelvic floor muscles.
  • Lower your buttocks and back slowly back down to the floor.
  • Start with 3 to 4 reps and work your way up to 10.

Supine Foot Raises
This exercise is a bit more advanced than knee fallouts as it involves minor movements.

  • Lie down with your arms by your side, feet flat on the floor and knees bent.
  • Activate the pelvis muscles while exhaling and slowly raise one foot off the floor, while keeping the spine and pelvis stable.
  • Release your muscles while inhaling, and slowly lower your foot back down to the floor.
  • Switch sides and repeat.

You may also want to learn about prostate massage therapy for erectile dysfunction  >>

Ways to Improve Erectile Dysfunction Naturally

Now that we’ve gone through the exercises that can help with erectile dysfunction, let’s explore some other all-natural ways of improving sexual drive and performance.

Happy mature man sitting near a lake

Lifestyle Changes

Aside from specific exercises you can start just trying to get in better shape and live a more generally healthy lifestyle. Cut down on the drinking and smoking, don’t do drugs, make sure you get enough sleep. All these kind of lifestyle changes can already improve your erectile functioning dramatically.

Don’t be too stressed

Like we mentioned earlier in this article, it’s not just about physical causes, but also about psychological causes. Stress is one of the biggest psychological causes of erectile dysfunction.

If you are too anxious and stressed, you impair the communicating between your brain and your penis, not allowing the additional blood flow to your penis.

Improve your sleep pattern

Sleep is essential for your wellbeing. Without enough sleep you’re not “just tired”; it will also bring about many other problems, both physical and psychological. Erectile dysfunction can be one of these problems caused by a lack of sleep.

Drink Less Alcohol

This is a no-brainer really. Excessive alcohol is bad for your body and your brain in many different ways. Drinking too much alcohol will harm your body, and your erectile functioning is just one of the things it will harm.

man drinking a beer sitting in the sofa

Maintain a Healthy Diet

Eliminating highly processed, high-carb foods from your diets and switching to nutrient-rich, balanced ones can go a long way towards restoring normal erectile function.

While certain foods can help with erectile dysfunction, the scientific evidence available to support the effectiveness of these foods is anecdotal at best. However, there are countless individuals who swear by their effects. Foods that have been found to increase sexual drive include:

  • Coffee: According to an American study, the caffeine contained in coffee can act as a relaxant to certain muscles and arteries in the penis, enhancing blood flow and helping to develop and maintain an erection.
  • Dark Chocolate: Dark chocolate increases dopamine levels in your body.
  • Red Wine: Red wine is a muscle relaxant and it increases blood flow to your downstairs department as well. Of course, bear in mind that the alcohol in red wine is not so great for your ED, so drink in moderation!
  • Cayenne Pepper: Releases endorphins and gets your heart (and blood) pumping.
  • Oysters: A great source of zinc that helps improve sperm mobility.

Moreover, obesity and weight issues are also known contributors to sexual dysfunction in men, which adds an extra incentive to maintain a healthy diet.

obesity

Natural Herbal Supplements

Before the advent of synthetic erectile dysfunction drugs like Sildenafil, Avanafil, and Tadalafil, men generally relied on natural remedies for ED.

The great thing is that many of the things used in traditional medicine actually were effective and can still be used today, without giving you the same side-effects that synthetic drugs will give you! Some examples are:

    • Gingko Biloba

A powerful herb stimulating blood flow to your penis, thus helping your erections.

    • L-arginine

An amino acid found in food which boosts your NO production and stimulates blood flow.

    • Ginseng

Korean red ginseng doesn’t only stimulate your sexual performance, it simultaneously also prevents cell damage in your body!

    • Dehydroepiandrosterone (DHEA)

This stuff is converted into testosterone in your body, and we all know what testosterone does for your manhood.

    • Viasil

Viasil is an all-natural supplement that combines these erectile dysfunction treating ingredients, plus many more. The best thing? It’s 100% natural and there are no adverse side effects to worry about!

Conclusion

Men who have erectile dysfunction often experience improvements after making healthy lifestyle adjustments. In addition to reducing the reliance on prescription drugs, exercising and switching to natural ED supplements can be beneficial for overall health in the long-term.

However, the symptoms and severity of ED can vary from one individual to another. Therefore, it’s important to consult with your general practitioner before deciding on any treatment course.

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