Erectile dysfunction (ED) as most of us already know it, is a condition where a man is unable to maintain an erection. There are many causes to this condition, be it physical or psychological. Physical causes may include heart diseases, diabetes, obesity, and even hormonal problems such as having low testosterone level. Psychological cause is also common where ED occurs in some men with mental issues.
All these causes of course have their own specific treatments which consist of medications or even tools to maintain an erection. As the common saying always prevention is better than cure but discuss the things or ask a sexologist regarding your illness for better results. We, or especially men need to start thinking of ways to avoid this problem rather than to think about the treatment later if contracted, which obviously nobody wants. One of the suggestions it prevention through exercises. Does it really help?
The answer is, yes it does! In United Kingdom, one study has been conducted by the University of West regarding a type of exercise that can help prevent erectile dysfunction. Not only prevent, it also partially cure or improve 40 percent of men with erectile dysfunction. This exercise is known as Kegel exercise. Most of us might start wondering now, how and why does this particular exercise benefits men when it is usually advised to women?
As we know it, Kegel exercise is a routine that is proposed to and practiced by women after giving birth, simply to improve the strength of pelvic floor muscles and to regain their tones.In reality, this exercise does help not only women but men as well. A particular muscle that is present in the pelvic floor of men, which functions to maintain an erection; bulbocavernosus muscle, gains many benefits from this exercise as it helps in the toning and strengthening process.
Not only the bulbocavernosus muscle helps in maintaining an erection by allowing the penis to be engorged with blood, it also contributes to urethral emptying after urination. As if killing two birds with one stone, Kegel exercise can improve ED and other pelvic floor diseases or urinary problems as well. Now that we acknowledge the advantage of Kegel exercise, next, how do we perform it?
First, we need to locate the location of these pelvic floor muscles. It can be done by stopping several times during urinating. The muscles that feel tense are the targeted muscles. Next, squeeze or tense the muscles for a few seconds, several reps in different positions such as when lying down with knees flexed, sitting, or standing. Repeat around 10 to 20 times in each cycle, with multiple cycles around 2 to 3 daily to get a good result. Always try to relax in each round and breath normally.
Next question that we would ask is, are there any other exercises besides Kegel? Again, the answer is yes. Besides this routine, we can also perform another type of exercise which is aerobic. Aerobic exercise improves the strength not only muscles of the pelvic floor but other parts of the body as well such as the legs and torso. Aerobic also indirectly improves ED, as it dilates the blood vessels, thus increases blood flow to the affected part.
One example of aerobic that can be done includes doing a brisk walk frequently per week, around 30 minutes to 1 hour for every session. This routine is helpful enough to improve the cardiovascular functions as well as the blood circulation. If you are more capable, do consider doing a jog. Last but not least, any exercises that helps the cardiovascular system is preferable in order to prevent or even treating ED such as swimming, yoga, dancing, and weight training.
If you need more advices on how to tackle erectile dysfunction, do not hesitate to consult our doctors at doctoroncall.com.my for further explanations.