Exercise- The Best Way To Overcome Erectile Dysfunction. Erectile dysfunction or male impotence is a very serious sexual issue that ruins the whole sex life of a person/ couple. In this issue, a person notices two major problems: premature ejaculation and softer erections. In this first issue, a person ejaculates soon when they are having intercourse and in the second issue, a person notices very softer erections. Due to both these issues happening in a male’s body, they cannot have satisfactory intercourse with their partner. In a few days, the male and their partner even start noticing issues of lower libido and sexual dissatisfaction.
But one should know that the problem is curable. According to the reason why erectile dysfunction has happened in your body, you can also cure the problem easily. Now, if we commonly notice the reason behind erectile dysfunction, then it is the sedentary lifestyle that people are living. Most people do not have any physical activity throughout their day. Above that people are even consuming junk food on a regular basis. When erectile dysfunction happens in your body because of these reasons then exercise is the best way to get over those issues. It is going to help you get rid of the issue permanently. If you have this issue in your body and want to get rid of it then you must perform the exercises discussed below.
Kegel exercises are one of the best for erectile dysfunction problems. People commonly notice erectile dysfunction and premature ejaculation because they have very weak lower muscles. To improve the strength of the lower pelvic muscles, a person can participate in kegel exercises. To perform those exercises, you must follow the below steps-
- First of all, you have to activate your pelvic floor muscles. You first need to lie on the floor and bend your knees to do it. Keep your arms on the side, and now you have to inhale. With inhaling, you should squeeze the muscles of your pelvic floor. You have to do it for 4-5 seconds and then exhale the air. With that, you must relax your muscles. You should not involve your stomach and buttocks in this exercise. Perform 10 reps of an exercise at once and repeat it 3-4 times daily.
- You can also try the sitting pelvic floor activation exercise for erectile dysfunction. In this exercise, you have to sit on the floor with your arms at your side and ensure that your feet are flat. Now you should start squeezing your pelvic muscles and inhale. After three seconds you should relax your body. You have to do it 3-4 times a day, and with time you should increase the intensity of the exercise.
- You can also perform the same exercise by standing. In this exercise, people commonly make the mistake of engaging the buttocks, things or abdomen, which you should not do.
Cardio & Aerobic Exercise
Cardio and aerobic exercise is also recommended for people who have erectile dysfunction. This category of exercise is great for the overall health of people. When doing cardio, you involve all the muscles inside your body. The reason why cardio is suggested to you is people are getting obese due to zero physical activity and junk eating, and cardio can help in removing that obesity from the body of fat people. Besides that, cardio also improves the endurance and stamina of the person. This is a plus point for people who want better sexual performance. Following are the exercises you can perform in the form of cardio inside your body-
- You can add running into your schedule as it is considered one of the best cardio exercises. You should start running a small distance and keep increasing it with time.
- Cycling is also a great cardio exercise.
- If you are interested in sports then boxing, football and basketball are great options. It will help you lose weight and build stamina and is not boring like the other exercises.
- Swimming is also a great form of cardio, but it requires skills and practice to perform properly.
You can pick up any cardio exercises and ensure that you perform them consistently. You will notice a great improvement in your situation within a few days.
Pilates are also a group of exercises that helps provide strength to your pelvic floor muscles. There are three different exercises in this category-
- The first one is knee fallout. In this, you have to lie down on the ground with your legs bent and start inhaling. Involve your pelvic muscles in this activity, and lower one of your knees as much as possible. After a few seconds, you must relax your body and repeat this cycle a couple of times.
- The next exercise is supine foot raises. In this exercise, you have to be in the same position as knee fallouts. When your pelvic muscles are squeezed, you should raise your knee. In this process, you should ensure that your spine is stable. After a few seconds, you must lower your foot and relax. Repeat this exercise 10 times and do it thrice a day.
- The next exercise is pelvic curl. In this exercise, the base position is the same as the other two pilates exercises. Now you should keep your spine neutral and start lifting your glutes. When doing this, ensure that your foot presses against the floor. You have to hold at the top position for 5 seconds and then relax. When you become habitual to the exercise, increase the intensity of performing the exercise.
Other ways to overcome erectile dysfunction
As discussed above, exercise is the best cure to overcome erectile dysfunction, but exercise alone will not work. You have to change your other sedentary activities, make a change in the food you consume and let the stress and anxiety go away. All of these steps are very helpful, but it is a time-consuming process, and people might need some temporary solutions also on the way. Such people should go through the solutions that they can take up while exercising to gain sexual satisfaction instantly-
- You can take the help of the medicine’s PDE type 5 inhibitor class action. These medicines inhibit PDE and suppress the symptoms of erectile dysfunction occurring in your body. Due to this, you will get harder erections which last longer for a few hours. Regular medicine consumption until your situation is improved permanently can help you maintain healthy libido levels and sexual satisfaction. The medicine salts which fall under this category are Sildenafil citrate(Cenforce 100, Fildena 100), Tadalafil (Tadalista 20), Avanafil and Vardenafil. All of these are FDA-approved salts and require a prescription to buy. If you have the required prescription, you must choose the Zmedx website to buy the medicine.
- You can also use a penile pump and friction ring to produce a harder erection and maintain it. It is a cylindrical holder tube which you need to place on your penis and start the pump. The pump will suck the blood inside your penis, which causes an erection. After that, you should place a friction ring at the roots of your penis to make that erection last.
- You can also get implants at the side of your penis, inflating and deflating as per your requirement. But you should know that it is a complex process which is costly.