While there’s no perfect cure for erectile dysfunction (often known as impotence) yet, and most medical treatments or ED drugs only combat the symptoms of it, there are lifestyle changes you can make in order to alleviate its symptoms and reduce the effects. Like most health conditions, remedies like a healthy diet and exercise can improve your condition greatly.

Most erectile dysfunction is caused by some combination of poor circulation, blood problems, high cholesterol, or high sugar levels. All of these conditions can be remedied or at least improved through a healthier diet and exercise.

So, when taking medication to combat the symptoms of erectile dysfunction you should also think about taking the steps to combat the causes in the long term. This will not only prevent symptoms from worsening but possibly make them much less pronounced in the future. Medication and lifestyle changes together can greatly improve the effects of erectile dysfunction.

Oppositely, dropping bad habits can also improve your condition. Smoking, alcohol and poor eating habits can contribute to the main causes of erectile dysfunction, making your condition worse. A combination of adding new good habits, dropping bad ones, and taking medication as prescribed can work together to greatly improve sexual health and performance in men who suffer from erectile dysfunction.

	Prevent ED	Alleviate Symptoms	Help Long-Term
Good diet	✓	✓	✓
Cardio	✓	✓
Pelvic exercise	✓	✓
Drop bad habits	✓	✓

Which Sports Help Men with Erectile Problems?

Exercise and taking part in sports is a natural way to combat erectile dysfunction. Any exercise or sport that incorporates pelvic floor exercises will help with erectile dysfunction. Working out the pelvic floor will strengthen ischiocavernosus and bulbocavernosus muscles, which are key muscles to helping the penis maintain blood flow and thus remain engorged.

Aside from pelvic floor exercises, any cardio exercise can also aid in improving symptoms of erectile dysfunction in the long term. Because sexual arousal depends on blood flow, which is mainly driven been the heart, exercises which improve heart health are ideal. Popular cardio exercises that will improve heart health without putting too much strain on muscles and bones include swimming, cycling, rowing, and yoga. Sports like tennis, which tend to be short bursts of motion and then stopping, are also great for your heart because they keep your heart rate up over a longer period of time without tiring you out. More than anything, it’s important to do sports and physical activity you enjoy, so it is easier to incorporate working out into your regular schedule easily.

Ideally, you should focus on doing daily pelvic floor exercises – like Kegels – while incorporating more intense exercises or sports into your schedule a few days per week.

Yoga for ED

Yoga has countless health benefits, and especially for those who suffer from erectile dysfunction. Yoga can increase overall body blood flow and relieve tension in muscles. Many yoga positions also directly focus on the pelvic area, increasing blood flow in the penis and increasing flexibility in those areas, which is vital to improving sexual performance.

Yoga can also help with the more mental aspects of erectile dysfunction. Some symptoms of erectile dysfunction can occur as a result of stress, anxiety, and nervousness. Regular yoga can help with many of these issues. When done with a partner, yoga can also bring couples closer together, allow them to relax and meditate with one another, which can help improve openness and pleasure in the bedroom.

There are a number of poses that target areas directly associated with erectile dysfunction, and that will help with its overall symptoms:

 

1. Boat Pose: This pose is done by laying on your back on the floor, then bringing your legs (keeping them straight) upwards and your head and upper body up to meet them, making a “V” shape. This move focuses on exercising the buttocks, thighs, and pelvic muscles.
2. Bow Pose: This pose is a sort of inversion of the boat pose. It is done by laying on your stomach and grabbing your feet from behind, making your body into a “U” shape. Like the boat pose, this exercise stimulates the area of your body where most sexual activity happens. By improving muscles in this area, you will help to alleviate some of the severity of erectile dysfunction’s symptoms.
3. Half-Moon Pose: This pose focuses on many different parts of the body, but will help with erectile dysfunction in that it increases overall stamina. Increasing your overall stamina and tolerance to exhaustion while exercising will help men last longer in bed, thus alleviating one of the symptoms of erectile dysfunction. This pose is done by standing straight, leaning over to place one hand on the floor, while sticking the other hand straight up into the air. Then, the leg opposite of the hand that is on the floor rises to be aligned with the rest of the body.
4. Leg Raised Pose: This pose focuses on the abdominal muscles, but can have great benefits to sexual performance. It increases blood flow, especially to the pelvic area. This pose is done by laying on your back and lifting your legs up. Hold your legs in the air and focus on tightening abdominal muscles to keep them there.
5. Upward Ankle Twist Pose: This pose works most of the lower body, which means it targets almost every area that can contribute to erectile dysfunction. This is also a more difficult pose, but doing a simplified version of it can still work much of the lower body and have a positive effect. To do it, sit with the bottoms of your feet touching one another so that your knees are facing away from your body. Pull your feet in until you feel a stretch in your inner thighs. The true Upward Ankle Twist Pose would mean you pull your ankles up so that they are facing the ceiling, while your knees and legs remain parallel to the floor. But simply stretching the inner muscles in this way is enough to gain the benefits of the pose.

These yoga poses can be immensely helpful in increasing overall body stamina, blood flow, and mental health, which are key contributors to erectile dysfunction. There are also a number of other exercises you can do to target your pelvic muscles and the area that is directly affected by erectile dysfunction.

Do Pelvic Floor Exercises Help?

The pelvic floor area houses two key muscles that contribute to erectile dysfunction: ischiocavernosus and bulbocavernosus muscles. These muscles contribute to many different actions in this area of the body, but most importantly allow the lining of the penis to fill with blood when aroused and to help to pump during ejaculation. By working these muscles, and the pelvic floor as a whole, you can combat many of the symptoms of erectile dysfunction. The stronger these muscles are, they better they will function, and the more control you will gain over them. In various studies, slightly less than half of the men surveyed found that doing pelvic floor exercises reduced symptoms of erectile dysfunction.

Kegel Exercises to Cure Erectile Dysfunction

The most common and effective pelvic floor exercise is Kegel exercises. Kegel exercises are often heard of in regards to women before and after childbirth. Just as women use Kegel exercises to strengthen this area of their body, so can men (if not for the same reason). Having a weak pelvic floor means little control over the area that contributes to sexual performance.

To get an idea of where the muscles that need to be exercised are, try to stop urinating a couple of times while in the bathroom. The muscles you clench to stop this flow are the ones that Kegel exercises target. When you do Kegel exercises, you should focus on clenching these same muscles for about 5-10 seconds at a time. Repeating this 10-20 times, about three times a day, and you will begin to notice improved strength in your pelvic floor muscles.

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