Erectile dysfunction or impotence is the inability to erect or maintain an erection in order to achieve sexual satisfaction. About 10 percent of healthy men experience erectile dysfunction, and the number increases in men who have other diseases such as hypertension or diabetes.
Erectile dysfunction can be caused by many things, ranging from simple as stress, or more complex such as blood vessel disorders. Several other studies have also shown that erectile dysfunction is associated with heart health. This is natural, because the penile erection mechanism involves a complicated vascular system.
Prevention or improvement of erectile dysfunction can be done by changing your lifestyle to be healthier, for example with exercise. Even a 2015 study found that exercise can help prevent and improve erectile dysfunction.
Unfortunately, not all sports can help overcome erectile dysfunction. Just as recommended to people with heart disease, aerobic exercise is also one of the recommended exercises for patients with erectile dysfunction.
In addition, a study proves that aerobic exercise can ease the condition of erectile dysfunction in obese people. Obesity is a condition of chronic tissue stress and is closely related to the formation of free radicals that are not good for the body.
Aerobic exercise regularly
Aerobic exercise regularly improves cell function, while helping to lose weight. Aerobic exercise in question include jogging, cycling, and swimming.
In addition to aerobic exercise, pelvic floor muscle training is also good for patients with erectile dysfunction. Exercising pelvic floor muscles requires special movements, as it focuses on the muscles located on the inside that are seldom trained with ordinary exercise movements.
The way to identify these muscles is to try to stop the flow of urine during urination. Muscles that contract when holding the flow of urine that is the pelvic floor muscle.
One of the pelvic floor muscle exercises that is quite widely known is Kegel exercises. Here's how to do Kegel exercises easily at home.
Urinate before starting the exercise, then take a lying position.
Tighten your pelvic floor muscles, hold the contractions for three seconds, then relax for three seconds. Repeat several times. As your muscles become stronger, do this Kegel exercises while sitting, standing, or walking.
Avoid contracting your abdominal muscles, and breathe normally.
In addition to exercising, you can also keep your penis health and erection function well by eating a healthy diet and living. Stay away from cigarettes and alcoholic beverages. In addition, consume healthy and natural foods to meet your body's nutritional needs.
If erectile dysfunction worsens or greatly interferes with your sexual activity, do not hesitate to consult an andrology specialist for appropriate treatment.
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