Do you suffer from erectile dysfunction?
Look for a natural approach without the use of pharmaceutical drugs?
You’re in the right place.
Today we’re going to be covering erectile dysfunction exercises, and delve into what science has to say about what works and what doesn’t.
There are proven natural ways to treat ED, and you don’t have to rely on drugs for the rest of your life.
Millions of men around the world see great improvements by performing certain penis exercises, adding other forms of exercise to their life, and fixing their diet.
These activities can completely transform your body, hormones, blood flow, and other elements that play into why ED might be occurring.
With that being said, follow along if you’d like to learn
Does exercising help erectile dysfunction?
Yes, exercising can improve the symptoms through a variety of different means. However, let’s first break down the two different categories of exercises that you can perform:
- Penis exercises: These are exercises that involve stretching and massaging the penis to promote blood flow, elasticity , and relaxation. As a result, more blood is able to enter the penis and help you become erect.
- General exercise: Performing exercise like weightlifting, cardio, and yoga improves testosterone levels, energy, blood flow, and a multitude of other functions of the body. As a result, it is easier for men to get and keep erections when they exercise on a regular basis.
For the best results, it’s recommended that you perform both penis-specific and general exercises. Let’s talk about exercises you can for your penis first.
Kegel for erectile dysfunction
Kegel exercises are ones that involve strengthening the muscles of the pelvic floor. While kegels have been mostly geared towards women, men can use similar pelvic floor exercises to improve their erectile dysfunction.
A study from 2005 confirmed the effectiveness of these exercises, as well. They took 55 men aged 20 years or older whom has been experiencing ED for six months or more. The patients were treated with pelvic floor exercises taught by a trained physiotherapist. Researchers used the International Index of Erectile Function to measure results.
What they found was after three months, 40% of men had normal erectile function again and 35.5% saw noticeable improvements. How amazing is that?
You can perform safe pelvic floor movements from the comfort of your home, allowing you take your time and not feel embarrassed doing them in a place like the gym. Here’s how:
- When you are urinating, stop and hold your bladder several times to improve control of your pelvic region. You can do this many times per day depending on how often you pee.
- Contract and tighten the anus muscles for several repetition and sets.
- Breath out all of the air from your abdomen and try pulling your belly button to your spine. This will work your core, inner abdominal muscles, and pelvic region at the same time.
Jelqing for erectile dysfunction
Jelqing is a common technique men use to grow their penises, but it’s also effective for treating erectile dysfunction. Jelqing works by stretching out the penis in different directions, and only takes a few minutes of your time to complete per day. Follow these steps to jelq effectively:
- Make your index finger and thumb form a circular shape.
- Put your penis through the hole of the index finger and thumb.
- Slightly squeeze while going up and down the penis.
- Squeeze harder as you go up, and loosen up as you go down.
- Repeat as many times feels comfortable.
Aerobic exercise and it’s positive effect on ED
Exercising in general has been shown to improve erectile function, show it’s wise to begin adding more aerobic exercise into your weekly schedule.
One study collected randomized controlled trials and reference lists from six databases between 1990 and 2016. They looked at patients whom were diagnosed with erectile dysfunction specifically.
Seven studies involving 478 total patients involving aerobic, pelvic, or other exercise methods were analyzed. Followup time ranged from eight weeks to two years, as well. The total data concluded that there was a significant improvement in erectile function for men that pursed both short and long term physical activity intervention to treat their ED.
Here are some forms of aerobic exercise you should try, and tips for maximizing results.
Lifting weights is a surefire way to build your physique, strength, improve one’s lifespan, and get your blood moving. You can lift weights from the comfort of your home or invest into a gym membership to get unlimited barbells, dumbbells, machines, and stations to use. This form of physical activity is also one of the best erectile dysfunction exercise methods.
The best exercises to perform in terms of weightlifting are:
- Squats: Excellent at building mass and strength in the legs and core. Try doing body weight, dumbbell, or barbell squats. Focus on keeping your chest up and going as deep as possible to use your hips and maximize gains.
- Deadlifts: Another amazing exercise that can increase testosterone, growth hormone, and give you much more stamina. Don’t let your upper back round by keeping your chest up, and drive into the ground with your heels to get the bar up.
- Bench press: Build up your chest, triceps, and shoulders with this exercise. Alternatively you can try pushups and dips.
- Rows: Barbell, dumbbell, and machine rows are excellent at building mass in the back and biceps.
- Crunches: Crunches, sit ups, leg raises, Russian twists, and other ab movements will strength the core and pelvic floor to help with ED.
What do all of these movements have in common? They are compound exercises. This means that they use multiple muscle groups at once, making them more efficient and forces the body to grow faster.
Don’t neglect diet
Exercise is important, but diet is just as important. You want to put foods into your body that increase nitric oxide, energy levels, testosterone, and create other effects that boost libido.
What foods do these things you ask? Here are some of the main ones:
- Spinach: Try adding this to salads or smoothies. It contains a high amount of magnesium which helps the body absorb nutrients and promote more nitric oxide which opens up blood vessels.
- Ginger: Proven to increase libido and testosterone levels, and used for centuries by ancient cultures to treat sexual ailments.
- Ginseng: Another proven herb to boost libido and stamina. Try making a ginseng tea or taking it in supplement form.
- Walnuts: Capable of lowering cholesterol which helps blood move more freely throughout the body. This means more blood can enter the penis, helping you attain and keep erections for longer periods.
- Avocado: Packed with healthy fats and nutrients that keep your hormones in balance.
- Coffee: Do you love your cup of coffee in the morning? Good. The caffeine opens up blood vessels and stimulates the body which can help you get erections. Try drinking coffee, espresso, or another caffeinated beverage before sex.
- Chili peppers: Men who love spicy food will be happy to hear that hot chili peppers contain the compound capsaicin, which increases heart rate, releases endorphins, and stimulates sexual arousal.
- Fig: A well known fruit for improving fertility and boosting sperm count.