The 4 simple exercises to boost your erection – as 20% of men plagued by condition that ruins sex life
MOST men occasionally have trouble getting or keeping an erection, and it’s usually down to stress, tiredness or drinking too much alcohol.
While many erectile dysfunction (ED) sufferers are quick to turn to medical interventions, a GP has revealed simple exercises may be all you need to reduce symptoms.
Viagra and Cialis are the most common and well-known treatments for ED.
Taken orally between 30 minutes and four hours before you plan to have sex, they work with enzymes in the body to increase blood flow to the penis.
But according to Dr Kathryn Basford, GP at Asda Online Doctor, taking the blue pill might not be necessary.
She said: “Erectile dysfunction is a common concern among men, but it shouldn’t be a cause for embarrassment.
“Incorporating lifestyle changes like daily Kegel exercises is a simple step that all men can take to reduce erectile dysfunction symptoms.”
Over a fifth of men (21 per cent) in the UK experience ED, according to new research from Asda Online Doctor, with 30 per cent of them experiencing symptoms every time they have sex.
Yet, only 14 per cent of men with ED have tried pelvic floor exercises which are proven to improve the condition, with over two in five (47 per cent) seeing an improvement in their symptoms in a month or less.
Kegal exercises, also known as pelvic floor muscle training, are a series of contractions and relaxations of the pelvic floor muscles.
Pelvic floor exercises are commonly recommended for women post-pregnancy.
Pregnancy and delivery can weaken the pelvic floor muscles, which support the bladder, bowel, and womb.
Pelvic floor exercises can help strengthen these muscles and prevent future weakness.
Having a strong pelvic floor could also improve a woman’s sex life.
But pelvic floor exercises can be beneficial for men too – especially when it comes to erectile dysfunction.
Dr Basford said simple male pelvic floor exercises or Kegels can be just as effective as taking medication to treat erectile dysfunction by strengthening the muscles that control erections.
She recommended: “Setting aside just 15 minutes a day to do male pelvic floor exercises is a good start.
“If symptoms do persist, you should visit your GP who may suggest treatments such as oral medication or injectables.”
Guide to male pelvic floor exercises
With just four easy exercises every day, you can strengthen your pelvic floor and treat ED symptoms.
Repeat each exercise 10-15 times per day, squeezing your pelvic floor muscles for three seconds each time.
You can first find your pelvic floor muscles by trying to stop or slow the flow of urine midstream. Feel the squeeze? That is your pelvic floor.
Or while sitting or lying down, squeeze your anus as if you’re trying to stop passing wind but try not to squeeze your buttocks.
- Standing up: Stand with your legs wide apart and clench your pelvic floor muscles
- Bridge: Lie on your back and lift your hips while engaging your pelvic floor muscles
- Squats: Squat down and squeeze your pelvic floor muscles as you rise back up
- Inner thigh squeeze: Place a small ball or pillow between your thighs and squeeze them together while clenching your pelvic floor muscles
Reluctance to try pelvic floor exercises include one in five (19 per cent) of them thinking male pelvic floor exercises are just for women, being too embarrassed to try them (12 per cent), or preferring to take medication to treat ED than do male pelvic floor exercises (14 per cent).
Among those surveyed, oral medications (47 per cent), such as Viagra and Cialis, are the most common treatment for ED, while over one in ten (13 per cent) have used injectable medications, including Caverject, Papacon and Regitine.
It was also found only 18 per cent of men have used male pelvic floor exercises to manage ED symptoms.
A healthy diet and regular exercise, such as swimming and jogging, can increase blood flow to the penis, making it easier to get an erection.
Yet, the research found less than half (45 per cent) of men who currently experience impotence exercise regularly.
Meanwhile, around a fifth (17 per cent) of men currently suffering from ED exercise less than once a week.
What are the physical causes of erectile dysfunction?
There are four main types of physical condition that can cause impotence in men:
- Vasculogenic disorders such as cardiovascular disease and diabetes affect the flow of blood to your penis and cause erectile dysfunction.
- Neurogenic conditions, which affect the nerves and include disorders such as Parkinson’s disease and multiple sclerosis, are also responsible.
- A hormonal disorder, affecting your hormones, is another example of a physical problem that can lead to impotence.
- An anatomical condition is something that affects the tissue or structure of the penis and is the fourth physical cause. Old age is also commonly associated with impotence.