As men, our masculinity is everything to us. If we’re honest with ourselves for a moment, I think it’s fair to say that many of us like a little manly competition. Whether it’s lifting heavier than your mate in the gym, or pushing for your best at work.
This means that when anything jeopardises our masculinity, we don’t always know how to fight back. And so, when we’re not totally in charge of how our junk performs, things can start to go a little pear-shaped.
That’s right, I’m talking about erectile dysfunction (ED). Whether you’re struggling to get it up, or stay hard enough for sex, you’re not alone in your concerns. In fact, around 18 million men in America face ED.
Thankfully, we have the right strategy to fight back against problems down there: Exercise
Exercise is key for your overall health – and for alleviating your erectile dysfunction concerns. So if you’re struggling to get down and dirty in the bedroom, it’s time to get hot and sweaty in the gym (or at home!) first.
But first, create an exercise routine
If you’re serious about fighting back against ED, you need to get committed to the process. Creating a realistic routine you know you can stick to is half the battle for ensuring you keep to your new exercise commitment.
Whether you’re new to exercise or a regular gym-goer, it’s important to keep these tips in mind:
- Be sure to choose an exercise that you enjoy
- Mix up your workouts with a combination of cardio and weights
- Don’t let your age hold you back
- Check-in with your doctor if you haven’t been physically active in a while
What sort of exercise should you be doing?
There is a multitude of exercises you could be doing to improve your overall health, but when it comes to beating ED, you may need to get a little more specific. Here’s how the following workouts can improve your sexual function:
Kegels
When we talk about Kegels, we often think of women improving their pelvic muscles. However, these exercises are most certainly not just for women! By practicing Kegels, the pelvic muscles contract around the base of the penis and testes, contributing to the ‘hardness’ of your hard on.
Also Read: How to stay energised and boost your metabolism to fight ED
Kegels can help strengthen two key muscles: the pubococcygeus (PC), which is the muscle that stops the flow of urine, and the perineal muscles, which is the muscle that supports erectile rigidity and ejaculation.
How do you do Kegels? Well, there are three ways:
On the floor, lying on your back
- Start by lying on your back, with your hands flat on the floor, your knees bent pointing upwards.
- Try to draw your penis inwards towards your body. Hold this position for five seconds, and then release.
- Next, squeeze your anus muscles as if you are trying to stop a bowel movement, hold for five seconds, then release.
- Repeat 8-10 times and do 3-5 sets.
Sitting in a chair (easily done while at work!)
- Sit comfortably in a chair.
- Squeeze your penis with just its muscles, almost as if you are trying to stop urine from coming out. Hold this position for five seconds and then release.
- Repeat 8-10 times, and do 3-5 sets.
On the floor, lying on your side
- Lie down on the floor on your side.
- Place a pillow between your knees, and make sure it’s large enough to separate your legs.
- Squeeze your legs together, hold for five seconds, then release.
- Repeat 8-10 times and do 3-5 sets.
But how long should you continue doing Kegels before you start to notice a difference? Well, most men will start to see results after about a month of doing Kegels every day. Not only do they take up hardly any time, but you can easily do them while sitting at a desk, watching TV or on your lunch break.
Adding in aerobic exercise
While Kegels play a key role in strengthening your pelvic muscles, in order to get that healthy blood flow required to gain an erection, you need to introduce some aerobic exercise.
Studies have shown that aerobic exercise can help to fight ED by improving blood flow, since your heart pumps faster, clearing your veins from build-up caused by diabetes, high cholesterol and heart disease.
Also Read: 7 men’s health facts you need to know
Furthermore, research has revealed that taking part in an aerobic exercise 5 to 7 times a week for 12 weeks can increase nitric oxide levels by 32%. But what should you be doing during your home (or gym) workout? It’s pretty easy, really – anything that gets your heart rate up! We’re talking swimming, running, a brisk walk or the elliptical.
Yoga
While many of us dismiss yoga as a form of exercise, it can not only help to improve flexibility but also blood flow and oxygen circulation in the blood. This is turn helps your body to relax, allowing you to get hard and stay hard for longer.
One 12-week study showed significant improvement in the sexual scores of men (average age of 40). They reported having improved erections, satisfaction, performance, confidence, desire, ejaculation control and orgasm.
Our top four favourite yoga positions:
- Paschimottanasana (seated forward bend)
- Janu Sirsana (head-to-knee pose)
- Uttanasana (standing forward bend)
- Baddha Konasana (Butterfly pose)
Remember to weight train
While a bit of cardio can certainly help beat erectile dysfunction, it’s important to create a well-rounded exercise routine. This includes a bit of weight training!
Also Read: 11 foods that increase your libido naturally
If you’re suffering from low testosterone, adding in a HIIT workout or quick pump session can improve your performance in the bedroom and increase your HGH levels.
Workout with your partner both in and out of the bedroom
Sure, we all love getting hot and heavy between the sheets, but did you know that exercising with your partner can help to bring you closer? Couples that hit the gym together (or work out at home together) report an improved sex life and an increased ‘closeness’ between them.
Not only can exercising with your partner help to boost your relationship, but it also helps to keep you both motivated, making exercise much more fun than going it alone!
Ready to get physical?
Concerned about your performance in bed? Don’t let erectile dysfunction hold you back. While there are a variety of factors that could be affecting your ability to get (and stay) hard in the sack, there is a way to fight back.
Male Extra’s 100% safe, natural ingredients are backed by multiple studies, giving you bigger, harder erections and more sexual stamina than ever before!
Get ready to transform your sex life, with zero side effects and no need for a prescription.
