Men are always advised that for them to achieve optimal sexual performance, they have to get regular exercise. This includes aerobic exercises like swimming, running or brisk walking and resistance training such as bench presses, squats, and deadlifts.
Although these exercises work to target certain muscle groups, they can collectively help achieve a healthier heart which can certainly do wonders to preventing the negative effects of erectile dysfunction.
For those of you who do not know, erectile dysfunction is a condition that is characterized by a man’s inability to maintain a solid erection. In other words, a man’s penis can get limp even when engaging in penetrative sex.
So, how can one treat erectile dysfunction? Aside from doing the above-mentioned exercises, eating healthy and taking male enhancement pills can also be good for a man who suffers from ED.
However, there are some exercises that were made specifically to help men with this particular condition. But, do they really work? Let’s find out together by looking at actual scientific evidence.
What Science Says
In a 2005 study of 55 male participants, there were two groups of men. One group was told to do only lifestyle changes and the other group was instructed to do some Kegelexercises in conjunction with a change in their lifestyle.
After three months, the group that was told to do some Kegels along with some lifestyle changes showed significant improvements in their condition. Keep in mind that in this group, a physiotherapist was there to monitor and teach them how to properly perform some Kegel exercises.
In another study that was done back in 2011, aerobic exercise has been found to show remarkable effects on men who suffer from ED.
So, what can we learn from these studies? It means that exercise, in general, can help fight the negative effects of erectile dysfunction. Sure, aging may come into play and might affect your penis’ ability to maintain an erection, but for the most part, men who engage in active lifestyles have better overall sexual health than those who don’t.
How Do Kegels Work?
Kegel exercises were designed to help strengthen your pelvic floor muscles. These muscles are responsible for controlling your urination, as well as men’s ejaculation response.
This muscle is located in the area just below the balls and right before you reach the anus. Now, when you put a finger there without peeing, you will not be able to feel it since it is not working in the said state.
However, once you start urinating, you will feel that there will be a slight bulge or movement during the process and that is where your PC muscles reside.
To perform the Kegels, you must first identify where your PC muscles are actually located. Once that is done, you can squeeze those muscles by flexing them (keeping the mind-muscle connection) and hold them for a couple of seconds. Ideally, you want to hold it for 10 seconds and release it for 5, but you may have to work your way up to achieve the same number of times.