It’s not surprising that sedentary lifestyle is associated with deterioration of general health. In particular, the so-called sedentarism may detrimentally affect erectile function in men. But if your erectile function has worsened, don’t despair. There is a good chance to improve it with physical exercises. For instance, researchers at Men’s Health Center (Atlanta, Georgia), clearly demonstrated that increased physical activity is associated with better sexual function (The Journal of Sexual Medicine, 2012).
Benefits of Physical Exercises
Benefits of physical activity are pretty wide and multidirectional. According to hundreds of studies and clinical observations, advantages of regular exercising include:
- reducing risk of heart attacks and other detrimental cardiovascular events
- managing bodyweight in a better way (maintaining acceptable muscle-fat ratio in the organism)
- improving blood cholesterol and triglyceride levels
- lowering the risk of diabetes mellitus (of the 2nd type) and some types of cancer
- influencing blood pressure levels (positively)
- improving strength of joints, musculature, and bones
- decreasing risk of osteoporosis development
- lowering the possibility of fails (and, consequently, injuries)
- better recovering after hospitalization
- feeling better (increased energy levels, good mood, high-quality sleep)
- improving erection and reproductive function
- boosting endogenous testosterone levels and thereby enhancing libidinal characteristics
- better handling with stress
Some General Exercise Regimes Allowing to Fight Erectile Dysfunction
Cardio exercises are a good way to burn calories and get toned. If it’s been a while since you’ve done long-lasting cardio or you have a minor injury, it would be a good idea to start off slow while building up your performance indicators. Plan out a 30-minute walk (or Nordic Walking) without too much in the way of hillsides or inclines and attempt to do this at a brisk pace 3-4 times per week. According to recommendations of the American Heart Association (AHA), get at least 150 min per week of moderate-intensity aerobic activity. You should walk pretty quickly enough to increase your heart rate without being out of breath. Make sure you don well fitted and good quality sneakers (with thick and springy soles), because slips or falls could lead to trauma.
If your performance level is relatively good already, then you may practice cardio sessions more frequently. This is also a perfect countermeasure for those suffering from psychoemotional stress or depressive disorder (major causative factors contributing to ED development). In addition, you can switch to harder workouts in gym or outdoors. According to the AHA, 75 minutes per week of vigorous aerobic activity would be enough, but we would recommend not to forget ordinary mild to moderate cardio workouts (additionally to hard training).
Specialized Exercises for Males
There are also dozens of specialized exercises you can do to target specific areas which can improve your ED symptoms. Kegel exercises focus on the musculature surrounding the base of the penis which regulates the blood flow in this area. If performed properly, these exercises may definitely contribute to the quality and duration of erections.
How do you get into practice? First and foremost, you need to reveal the muscle group responsible for erections. When visiting the WC, try to stop your urination. Avoid contracting your glut or abdominal muscles. When you find the right muscles, contract them for a few seconds. Release it and repeat the action. Perform a series of about 10 contractions. You can perform them in lying position and then switch to standing one. If performed correctly, Kegel exercises are safe and provide noticeable results.
Read more here: Exercises for Better Sex: How to Engage Right Muscles
Being fit and healthy is a great factor of treating and even curing of almost any disorder. Therefore, do not be lazy and start playing sports right now! Your body will be grateful to you (and erection too).