In most cases, a normal erection is the result of adequate blood flow through the penis. A recent study in Sexual Medicine like Vidalista 20mg, Vidalista 60mg found that engaging in physical activity, which improves blood flow, can decrease ED.
The research recommended supervised PA consisting of 40 minutes of aerobic conditioning with moderate-to-vigorous intensity, four times a week. Aerobic exercises include walking, jogging and active yoga.
If you have a health condition like obesity or hypertension, or suffer from erectile dysfunction, physical activity can significantly improve your condition. Aerobic exercise is any type of movement that gets your heart and breathing rate up to the point where you break into a sweat, and can include walking, jogging and doing active yoga. Performing these activities several times a week, or as directed by your doctor, can significantly improve your health.
Aerobic exercises can strengthen the muscles in your chest and abdomen, as well as the pelvic floor. These muscles can also help increase blood flow to the penis and other areas that may be affected by ED.
Studies have shown that high-intensity aerobic training can reduce plaque build-up in the arteries. This can lower your risk for erectile dysfunction and coronary artery disease, which are both common causes of ED.
Pelvic Floor Exercises
The pelvic floor muscles are a critical foundation for the normal function of peeing, passing number twos and achieving and maintaining an erection. However, like any muscle group they can be injured or weakened by many factors including vaginal childbirth, certain types of surgery, constipation, long-term coughing and normal aging1.
Performing Kegel exercises strengthens these important muscles that have been shown to improve erectile dysfunction. These exercises, when performed correctly, can also help prevent urinary incontinence, accidental passing of stool and improve orgasms.
To perform a Kegel exercise lie on your back with your hands on the side of your body and knees comfortably bent. Squeeze your pelvic floor muscles upward as if you are trying to stop a urine flow mid-stream and hold for five seconds. Then release. Repeat ten times. It is important to practice these muscles daily. It can take some time to learn how to engage these muscles at will. This technique is a good complement to other sex therapy or mental / psychotherapy approaches to ED.
Strengthening the Muscles
It’s no secret that exercise releases endorphins – those feel-good chemicals in the brain. But it does a lot more than that, including boosting circulation and improving heart health. It also helps improve blood flow to the penis, making it easier to get an erection.
Getting an erection isn’t just about your penis, it requires the blood vessels that support it to become hardened and firm. That’s why coronary artery disease, atherosclerosis and other cardiovascular issues that lead to clogged arteries can cause ED.
Fortunately, exercises that strengthen the pelvic floor muscles, such as Kegels and bridge poses, can help to address erectile dysfunction by improving blood flow to the penis. That’s why these exercises can be more effective than ED tablets, which only temporarily promote blood flow. Besides, the best way to tackle ED is often to combine multiple treatment approaches.
Exercise impacts mental as well as physical health, and although it does not directly treat ED, it can help reduce symptoms such as ejaculation or pre-ejaculation. Aerobic exercises, such as walking, swimming and jogging, get the heart pumping and the blood flowing and can help maintain a healthy blood pressure. Eating a diet low in saturated fat and trans fats, high in fibre, vegetables, soy milk and tofu can also improve vascular health and raise good (HDL) cholesterol levels.
A recent systematic review in Sexual Medicine showed that regular cardiovascular exercise is a protective factor against erectile dysfunction. It can improve the function of the vascular lining of the penis, called endothelium, and also increase nitric oxide (NO) production. This helps blood vessels dilate and widen, which in turn is important for erections. It is recommended to combine aerobic exercises with resistance training to provide the best benefits for erectile function. Regular exercise can also help reduce sedentary lifestyles, which are a leading risk factor for cardiovascular disease.