IASH India: Institute of Andrology & Sexual Health India
Aerobic, Pilates & Kegel Erectile Dysfunction Exercises: How They Work?

Erectile Dysfunction नपुसंकता is a mainly low erection. It is caused due to hormonal imbalances, deficiency, improper blood flow or venous leakage in the pelvic region. The symptoms of Ed often lead to heart problems, blood pressure issues, obesity, depression, and a few more ailments. What can be the best treatment to get the right erection?

Exercise will not only eliminate ED but also change the behaviour, mood, and attitude towards life. By keeping a healthy lifestyle and timely checking on other health conditions, you can easily prevent erectile Dysfunction naturally. Readers can download the Erectile dysfunction exercises pictures and pdf formats of this blog from here.

Erectile Dysfunction Basics(इरेक्टाइल डिसफंक्शन)

According to a survey taken by a hospital, about 5% of males that are more than 40 years of age have complete ED, and this percentage increases gradually up to 15 per cent when the age reaches 70. And not only Erectile Dysfunction but the risk of other sexual problems also increases as the age of a man increases.

Erectile Dysfunction is the most common sexual problem in men that affects thousands of men every year in India and several other countries. It is because the fact that the main culprits of ED are major stress and depression.

Most people ignore these issues as they think that there is no way that they can treat their sexual problems. And going for any surgery and operation is not an option for them.

Many sexologists or sex doctors recommend exercise guides and charts to the young generation to overcome their fear of first-time sex and enjoy it with a healthy body and mind.

We have seen by following exercise guides or following food guides for what is erectile dysfunction, many people have recovered themselves naturally from some basic sexual problems. Some diseases like ED, wet dreams, low libido, male infertility, and a few other sexual diseases have shown significant improvement after doing regular exercise.

If you are seeing signs and symptoms of Erectile dysfunction and looking for natural treatment then subscribe to us on youtube for videos for exercises.

Erectile Dysfunction Exercises

It’s easy to overcome Erectile Dysfunction at home with Exercise and worth-a-shot!! Indulging in some sports activities and physical activities (PA) will not only help you with sexual dysfunction but also build a healthy and active body that gives sure shot chances of better sexual intercourse. Below are the best 3 Exercises To Overcome Erectile Dysfunction And Its Symptoms:

  • Kegel Exercises

    Kegel exercises are one of the most effective ways to eliminate ED. For curing ED, it is very important to strengthen the muscles and bones of the pelvic areas. And for getting better and strengthful muscles, Kegels are ideal for a body.

    • What are the Kegel exercises for Sexual dysfunction?

      We can strengthen our pelvis bone and muscles through some basic pelvic floor exercises like kegels. Kegel exercise is also known as pelvic floor exercises are the best way to strengthen pelvic bones and overcome ED problems. There are some basic pelvic floor exercises or other variations like sitting pelvic floor activation or standing pelvic floor activation.

    • How to do Kegels exercises?

      You can start by lying down, standing, or sitting down as per your preferences. After that, clench your bulbocavernosus muscles and pause for like 2 3 minutes. Repeat this routine four to five times. Doing this three times for better results. If you do Kegels every day you will surely see some positive after-effects on ED issues. There are also some mistakes that need to be avoided while performing kegel exercises.

      • Too much squeezing of your buttocks and thighs
      • Not relaxing pelvic bones while doing kegel exercises
      • Inappropriate postures while performing half bridges and cat and cow poses.
      • Not breathing properly while holding the postures
      • Extensive workout can also be harmful
  • Kegel Erectile Dysfunction Exercises

  • Pilates Exercises

    Pilates is another best way to fight against ED as they increase the blood flow and energy level in the body which ultimately helps in fighting ED.

    • Knee fallouts: This is a form of pilates where you open your thighs without moving your torso and trying to touch the ground by your knees. Knee fallout helps to develop stability in the pelvic region.
    • Supine Foot Raises: This pilates exercise will help you to strengthen your lower back and abdomen. You need to raise your leg slowly and breathe while you are holding the position. Regular exercise will give you the best results.
    • Pelvic Curl: Pelvis curl is similar to the lower bridge and it works effectively in the lower body and spine. When you work out slowly and in sync with your breathing movement you feel the relaxation in the abdominal region.
  • Aerobic Exercises

    According to a study on Physical activity’s impact on ED taken in 2018, not only Kegels and Pilates but aerobics are also very impactful in treating ED issues. If a person performs aerobics at least four times a week then he can eliminate his Erectile Dysfunction naturally. Aerobics is basically cardiovascular exercises that even keep your heart a healthy. Here are some exercises that you can try at home for better sexual health :

ExerciseImageMin/Reps
RunningRunning15mins
Planksplanks2mins
Kickboxingkick bocking15mins
Squatssquats30 Rep
Lungeslunges25 Rep
Hip raisehip raise20 Rep
Leg Raiseleg raise30 Rep

Do Exercise Help In Eliminating Erectile Dysfunction?

Exercises have helped many with erectile problems. For a normal erection to happen,

  • The man must be sufficiently stimulated psychologically.
  • His nerves which carry the signal of initiating an erection must be intact and in good health.
  • The blood vessels in the penis or groin which carry the blood must be healthy.
  • Pelvic muscles must be toned enough to lift the penis up when the blood fills the penis, thus solving all the penis problems.

Kegels exercises can be helpful in maintaining the blood flow and strengthen the muscles of the pelvic- region thus enabling a normal erection.

Pelvic area muscles are the ones that help in increasing the blood flow to the groin and helps in maintaining erections. Strengthening the muscles with pelvic floor exercises can actually improve sexual functioning like erections, ejaculations, and orgasm.

Aerobics can improve heart rate, PCSA, and Neural drive and help to perform better.

Do Exercise Help In Eliminating Erectile Dysfunction?

Is too much exercise harmful to me?

Exercises are supposed to be good for a person but that’s not true. Too much exercise or exertion can cause serious aftereffects on a person’s body. Not only your body but your brain as well can get an adverse impact as well. Plank erectile dysfunction exercises taken in excess can harm your body. Excess to exercise can actually reduce sex drive in men.

Not only your sex drive but an excess of exercise can diminish your sexual arousal desire and lower the level of sex hormones. And that’s why sexologist in Jaipur recommend a certain amount of exertion for a person having sexual issues.

How to Overcome Erectile Dysfunction Naturally?

Natural Food can eliminate Erectile Dysfunction

We plan our food diet and routine keeping in mind our heart and stomach. But have you ever thought about what food is good for your sensitive body parts? The food items have natural immunity boosters and vitamins & calcium that can actually help in maintaining proper blood flow and functioning to remove ED and other sexual problems from the body.

S.noFood that can help in curing sexual dysfunctionBenefits
1.SpinachHelps in boosting testosterone level.
2.CoffeeHelps in improving sex-life
3.AppleRemoving prostate cancer
4.AvocadosHelps in boosting libido
5.OatsFor getting better orgasm
6.TomatoesHelps in maintaining sperm quality and motility
7.Pepper and chiliEaten for getting high testosterone levels in a male body.

Yoga can also eliminate Erectile dysfunction naturally.

Yoga helps to relax all the body parts and encourages proper blood flow and optimal oxygen level in the body. Performing this yoga for erectile dysfunction poses daily for 30-40 minutes has helped to eliminate impotency issues among men.

Erection dysfunction solved natural food diet.

Dr Chirag Bhandari promotes sex education in the urge to cultivate sexual awareness among youth and even among the blocked mindset of Indian people. To earn some amazing facts about the sexual problem and natural treatments.

Frequently Asked Questions

Q1. How common is it to get ED in the early 30s?

Ans. Various surveys have shown that it is now possible to get occasional and mild symptoms of Erectile Dysfunction. Various studies have shown that around 11 percent of men experience mild symptoms of ED in their early 30s. And by doing proper exercises and yogas, one can overcome those symptoms to get over their problem before touching their 40s.

Q2. Why can’t I get hard after working out?

Ans. There needs to be proper blood flow in the groin to make it hard or cause an erection. Working out improves the blood flow and helps in erection. But if you’re excessively working out or have any diseases like Peyronie disease, or low libido, then you still can find problems in erection.

Q3. Does swimming help erectile dysfunction?

Ans. Swimming is a cardiovascular exercise that has been proven to be beneficial in overcoming erectile dysfunction.

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