Around 18 million men in our country have erectile dysfunction. The condition can be caused due to various reasons, such as a decline in overall health and increasing age. Doctors often recommend medications and therapy to treat the problem. But exercises can also help. This article lists six simple exercises to manage erectile dysfunction.
- Pelvic curl
This is a common pilates exercise that helps strengthen the pelvic floor muscles. To try the exercise, lie on your back with your knees bent. Your feet should be flat on the floor and your arms on the sides. Then with your spine straight and back flat against the floor, move your pelvis region upwards. Now with your heels on the floor, gently lift your lower back. Hold this position and tighten the muscles of your lower back and pelvis. Gently lower back down.
- Knee fallouts
This is one of the most straightforward exercises that even beginners can do. Just lie down on the floor with your knees bent, feet flat, and arms on the side. Gently tighten your pelvic muscles while lowering one knee sideways towards the floor. With the pelvis stable, lower your knee as far as possible. Release the muscles and bring your knee back to its original position. Repeat on the other side.
- Supine foot raises
This exercise involves small and simple movements and is an extension of the knee fallout routine. To do this exercise, lie down on the floor with your feet flat, arms on the side, and knees bent. Now gently raise one foot so that your toes face the ceiling. Hold the spine and pelvis still. Slowly bring the foot down back to the floor. Repeat for the other side.
- Pelvic floor muscle activation
This is one of the most basic exercises that strengthen the pelvic floor muscles and help treat erectile dysfunction. Like the previous exercises, lie on your back with your arms on the side and knees bent. Then tighten the pelvic muscles while exhaling. Hold onto this position for three seconds. Release while inhaling.
- Sitting pelvic floor exercise
This is another simple exercise that you can include in your daily routine. Sit on a chair with your back erect. Keep your arms on the side and feet flat on the floor. This position activates the pelvic muscles, just like the previous routine.
- Aerobic exercises
Besides kegel exercises that involve the pelvis, several aerobic exercises effectively deal with the symptoms of erectile dysfunction. It is recommended to do aerobic exercise routines at least three to four times a week for the best results. Some exercises you could try include spin classes, cycling, running, rowing, skipping, or even boxing. Depending on your overall health, strength, and stamina, you can select aerobic exercises of light-to-high intensity.