You don’t have to accept erectile dysfunction (ED) as your fate and refrain from doing anything about it. ED is a completely treatable condition that so many men are struggling with.
Even if you don’t want to take pharmaceuticals, there are still things that you can do about it.
Exercises are one of the most effective options for long-term sexual improvement. There are several routines that you can focus on. Clinical research proves the effectiveness and the safety of all these exercises.
The link between erectile dysfunction and obesity is very strong. Before doing anything else, you may want to start doing aerobic exercises at least two to three times per week. Even a small decrease in your weight can produce serious improvements when it comes to the quality of your sex life.
Many people believe mistakenly that cardio is all about going to the gym and running on the treadmill. If you don’t like the gym, you can choose among a vast range of alternative possibilities.
Some of the most effective forms of aerobic exercise include biking with your kids, having a jog in the park, climbing the stairs, swimming, rowing (one of the most effective fat burning aerobic exercises), skiing and even walking.
The intensity matters. Even the simplest activity can be aerobic if you’re putting enough effort in it and burning calories.
Kegel exercises are strictly focused on sexual improvement because they strengthen the pelvic floor muscles (the ones responsible for stopping the flow of urine when you squeeze them).
In addition, kegel exercises strengthen the bulbocavernosus muscle. This is the one that allows blood to enter the penis and produce an erection.
Doing kegel exercises is incredibly easy. All that you have to do is squeeze the pelvic floor muscles and hold the contraction. Try to hold it for five to 10 seconds, relax and repeat.
Do sets of 10 to 20 repetitions in the beginning. As your pelvic floor muscles grow stronger, you can increase the number of repetitions or the amount of time you’re holding each of the contractions for.
When doing kegels, it’s important to keep your stomach muscles relax. They aren’t the ones that should be doing the work. The same applies to holding your breath – you’ll be causing the contraction of the wrong muscle group.
Practicing yoga is great for the men that can’t do aerobic exercises for one reason in another. Being a yoga practitioner and doing kegel exercises at the same time can lead to serious improvements in your erectile response.
Yoga is an exercise variety that strengthens the mind-body connection. It gives you a better idea about your health and the signals that your body is trying to send your way. By being more conscious, it’s possible to improve physiological processes like getting an erection.
Stretching and breathing exercises will also help you relax. Fatigue and chronic stress are two common ED contributors. Through yoga, you’ll be addressing those in a productive way and preventing them from interfering with sexual processes.
Penile stretching is another sexual exercise. Just like kegel exercises, it helps improve the flow of blood to the penile tissue.
There are several different penis stretching techniques. In all of them, you’ll have to stretch the flaccid penis gently away from the body. This stretch causes tissue breakdown in the corpus cavernosum and its replacement with new cells.
As a result, men that practice stretching in the long run begin enjoying bigger and harder erections.
If you want to try stretching, you may want to go through a diagram or an explanatory video. Getting the technique right is essential for preventing injuries and boosting the effectiveness of the exercise.
To boost the effectiveness, you can also consider trying natural male enhancement supplements alongside the routine.