Erectile dysfunction or ED is an inability to keep an erection. Men have it for many reasons. Sometimes, physical issues like heart disease, blood flow problems, or low testosterone may be the cause. Other times, men experience ED because of psychological issues.
Prescription medication isn’t the only option in this case. One study found that pelvic exercises can help treat ED. In fact, the exercises helped 40% of the men regain normal erectile function.
How to Prevent ED
ED can be damaging to your personal relationships and self-esteem. But before you reach for medications, try the following exercises:
1. Kegel Exercises
You may know pelvic floor exercises by another name – Kegel exercises. These exercises are commonly performed by women, but men can also benefit from them.
When men do Kegel exercises, it can help strengthen the bulbocavernosus muscle. This muscle has a major role in male sexual and urinary health. Its roles include:
- Allowing the penis to fill with blood during an erection
- Pumping during ejaculation
- Emptying the urethra during urination
Kegel exercises are relatively simple to perform. But first, you need to locate the muscles in your lower pelvis. The easiest way to do this is to stop your urination stream repeatedly. The muscles you activate when you clench are the ones you’ll focus on in your pelvic floor exercises.
Start your rep of Kegel exercises by squeezing those same muscles. Hold the position for 5 seconds and then relax. Repeat this action 10 to 20 times per workout. Make sure to repeat Kegel exercises 2 to 3 times a day.
You can also try different positions when doing this exercise. For example, you can:
- Lying down, knees up
- Sitting in a chair
Try not to hold your breath when you do Kegels. Also, don’t push with your thigh muscles, stomach, or buttocks. You may not be able to complete a series of 10 at first but you can slowly work your way up to it.
2. Aerobic Exercises
Can regular aerobic activity help with ED? Absolutely. Blood flow problems are among the leading causes of ED. If you’re wondering how to prevent erectile dysfunction, don’t skip out on these workouts.
According to experts, 40 minutes of moderate to vigorous activity can decrease ED. Even brisk walks can help if you repeat them at least 4 times a week.
3. Pilates Exercises
There are also a handful of Pilates exercises that can help with ED. Knee fallouts are a great beginners’ exercise to try.
Start by lying down on the floor with your knees bent and your feet flat on the ground. Keep your arms to your sides. Make sure to keep your spine in a neutral position. As you exhale, slowly lower your knee to the ground.
Keep the pelvic muscles activated. Make sure that you only go as far as you can comfortably go. As you inhale, release your muscles and bend the knee back into the starting position. Repeat for the other leg.
Do 4 to 5 reps per side at first. Slowly work your way up to 10 per side.
The Takeaway On Exercises to Prevent ED
Prescription medications may be the first thing you think of if you experience ED. However, it isn’t your only option. Kegel, Pilates, and aerobic activity are the best ED exercises to prevent erectile dysfunction. These workouts are also great for your general health.