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If you’re looking for healthy ways to keep erection problems at bay, exercise is one option that should be at the top of your to-do list. As little as 30 minutes of brisk walking a few times each week can lower your risk of erectile dysfunction. And more vigorous exercise — such as endurance (aerobic) or strength training — can be even more effective in preserving robust erectile function. As an added bonus, such exercise can contribute to an improvement in your overall health.
In an interview with EverydayHealth.com, Wayne Hellstrom, M.D., professor of urology at Tulane University School of Medicine in New Orleans, puts it this way: “For men who have failing erections, the penis is a barometer of what’s happening in the rest of the body.” And by extension, taking decisive steps to improve your overall health — such as a regular regimen of physical activity — helps to prevent the onset of erectile dysfunction.
It’s Never Too Late
However, even if you’ve already begun to see some early signs of ED, it’s not too late to turn things around. Get up off that couch, and get active.
For men whose lives have been largely sedentary up to this point, it’s important to work with your doctor in setting up an exercise program that gradually builds in intensity to avoid overtaxing your body at the outset.
According to Dr. Hellstrom, the key to robust erectile function and overall good health is the endothelium, the thin layer of cells that line the blood vessels and help to ensure that blood flows smoothly. He explains that researchers have found that exercise helps the endothelium to function at optimal levels, and when it does so, the flow of blood to the penis and vital organs, such as the heart and brain, remains strong and unimpeded.
Smoking Can Damage Endothelium
While regular physical activity helps the endothelium to function optimally, tobacco use and a sedentary lifestyle can contribute to endothelial dysfunction and the health consequences that accompany it.
According to EverydayHealth.com, the benefits of exercise for erectile function and heart health last only as long as you continue to exercise on a regular basis. It’s not a once-and-done thing at all, but something to which you must make a longtime commitment.
In putting together an exercise program that you can stick with, EverydayHealth.com offers some tips:
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- Select physical activities that you enjoy, because you’re far more likely to continue such forms of exercise than you would if your exercise program consists primarily of activities you can barely bring yourself to do. If walking is something you enjoy, brisk walks of 30 minutes or more offer a good way to start. You can gradually add to this base program other physical activities that you like.
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- While aerobic exercise, such as walking, running, and swimming, helps to improve endothelial function and prevent ED, combining it with strength (weight) training further increases the benefits to endothelial function. An added benefit of pursuing both endurance and strength training is the variety it provides, making your exercise routine more interesting and thus somewhat easier to stick to.
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- Don’t let age stop you. The older you are, the more important it is to stay active in order to reap the benefits of exercise that can prevent ED and other circulation-related health issues. Talk to your doctor about what type and frequency of exercise would be best suited and most beneficial for you.
Study Proves Exercise Works
If you still have doubts that exercise can reduce the risk of ED, consider the findings from the Harvard Health Professionals Follow-up Study released in 2006. A very broad health survey, the study analyzed health-related data collected from 22,086 men between the ages of 40 and 75. The data consisted of responses to periodic health questionnaires that the study participants filled out over a 14-year period.
Harvard researchers involved in the study found that men who did three hours of rigorous outdoor work and ran for an hour and a half each week were 20 percent less likely to develop ED than men who did no exercise at all. The study also showed that men who did even more exercise reaped higher benefits. Men who ran for two and a half hours per week — or 30-minute runs each day for five days — reduced their chances of getting ED by 30 percent.
Pelvic Floor Exercises
In addition to the aerobic and weight-training exercises favored by Dr. Hellstrom, some medical professionals believe that exercises targeting the pelvic floor can help preserve erectile function or regain full function it if it has begun to slip away. Although many swear by pelvic floor exercises, sometimes referred to as Kegels, Dr. Hellstrom has his doubts. He acknowledges that this form of exercise may have its benefits but points out that he has not yet seen sufficient scientific data to prove it.
Kegel exercises are named for American gynecologist Arnold Kegel who pioneered these pelvic floor exercises as a nonsurgical form of treatment for genital relaxation and its consequences, such as stress urinary incontinence. Although the exercises were initially developed for women, men can benefit from them as well.
Clench-and-Release Exercises
Simply put, Kegels are clench-and-release exercises to strengthen the muscles of your pelvic floor, which is a network of muscles and tissue that form a sling at the base of your pelvis. That sling holds your reproductive organs in place.
According to an article posted at Healthline.com, a study at the United Kingdom’s University of the West of England found that Kegels helped 40 percent of the study’s male participants with ED to regain normal erectile function. An additional 33.5 percent reported that the exercises significantly improved their erectile function. Researchers found that Kegels strengthen the bulbocavernous muscle in men. This muscle plays a central role in male sexual and urinary function. It facilitates penile engorgement with blood to create an erection, it pumps during ejaculation, and it helps to empty the urethra after urination.
Locating the Muscles
To locate the muscles of the pelvic floor, Healthline suggests stopping your stream multiple times during urination. The muscles you employ to do this are the muscles of the pelvic floor. To perform a rep of the exercises, clench those muscles and hold for five seconds and then relax. Try to do 10 to 20 reps two to three times daily. The exercises can be performed in different positions, including standing, sitting in a chair, or lying on a flat surface with your knees up.
At first, you will probably find it difficult to complete 10 reps in a single set, but you can gradually work up to a higher number of reps as the pelvic floor muscles strengthen.
If you’d like to read additional articles about sexual health and function, as well as a host of other topics of interest to health consumers, check out our blog.
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