Erectile dysfunction (ED) happens when you have trouble getting or keeping an erection. While it’s normal to have problems now and then, frequent ED could mean there’s a bigger issue.
One thing that can cause ED is not getting enough exercise. When you’re not active, your blood flow and overall health can suffer. This poor circulation can make it harder to get or keep an erection. Plus, sitting around too much can lead to other health problems, like obesity and diabetes, which are also linked to ED.
The good news is that exercise can help. Being active improves blood flow, supports heart health, and keeps you fit, all of which can improve erectile function. Kegel exercises, in particular, are helpful. They work on the pelvic floor muscles, which can boost blood flow and help with erections.
How to do Kegel exercises
Kegel exercises are simple but effective exercises that strengthen the pelvic floor muscles. These muscles support the bladder, intestines, and, importantly, the penis. Strengthening these muscles can help with erectile function and overall sexual health. Here’s a step-by-step guide on how to do Kegel exercises:
Step 1: Find the right muscles
Before you start, you need to locate your pelvic floor muscles. One way to find them is to try stopping the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles. Another method is to imagine you’re trying to avoid passing gas.
Step 2: Get comfy
You can do Kegel exercises while sitting, lying down, or standing. Choose a position that feels most comfortable for you. If you’re just starting, lying down might be easiest.
Step 3: Do the exercise
- Contract: Tighten your pelvic floor muscles. Hold the contraction for about 3 to 5 seconds. Focus on just the pelvic floor muscles, avoiding tensing your abdomen, thighs, or buttocks.
- Relax: Release the muscles and relax for about 3 to 5 seconds. Make sure you fully relax the muscles after each contraction.
- Repeat: Aim for 10 to 15 repetitions in a set. Try to do at least three sets of these exercises each day.
Step 4: Do them regularly
Consistency is key. Try to incorporate Kegel exercises into your daily routine. You can do them at any time of the day, whether you’re watching TV, working at your desk, or lying in bed.
Step 5: Be patient
It can take a few weeks to notice improvements. Keep up with your routine, and over time, you should see benefits in your erectile function and overall pelvic health.
Frequently asked questions about erectile dysfunction
What are Kegel exercises?
Kegel exercises strengthen pelvic floor muscles, improving erectile function and bladder control. They involve tightening and relaxing the muscles used to stop urine flow.
How many Kegel exercises per day?
Aim for 10-15 Kegel exercises per set, doing 3 sets daily. Gradually increase reps and duration as you get more comfortable.
Do Kegels fix erectile dysfunction?
Kegels can improve erectile function by strengthening pelvic floor muscles, but they are most effective when combined with other treatments and lifestyle changes.
