If you’ve been told to make lifestyle changes as part of a treatment plan for erectile dysfunction ED), you might be feeling rather overwhelmed at the prospect. One of the most important changes you can make is to begin a regular exercise routine, and you have probably been advised to do this by a doctor.
ED is a common issue, particularly for men over the age of 50, but the condition responds well to treatment. It’s important to consult a doctor if you have persistent ED to check for any serious underlying health conditions that it may be a symptom of.
If a serious illness has been ruled out, the doctor may prescribe an oral medication such as Viagra (which is available to buy cheaper online under the trade name of sildenafil). However, combining the treatment with regular exercise will not only help to improve the results, but it will also have a positive effect on your overall health.
Exercise improves blood circulation and helps to manage weight, which can enhance sexual function. It can also increase testosterone levels and boost mood, further addressing any root causes of ED. However, If you are not used to doing a lot of exercise, it’s important to start slowly or you could put too much stress on your heart, joints and muscles.
Here are some tips to get started with a safe and manageable exercise routine. If you are very unfit or overweight or have other diagnosed conditions or injuries, it’s best to consult a medical professional before doing any exercise.
Start with light cardio
Cardiovascular exercise is important for improving circulation. Poor circulation caused by high cholesterol, high blood pressure, or atherosclerosis is a common cause of ED, because it inhibits the amount of blood that can flow to the penis. Start with a brisk 15 or 20-minute daily walk for the first few weeks.
As you feel your stamina improves, gradually begin to incorporate activities such as jogging, swimming or cycling for at least 30 minutes three times a week. The activity should be enough to get you lightly out of breath and moderately accelerate your heart rate. Ideally, adults should aim towards 150 minutes of moderate activity per week.
Introduce strength training
Strength training helps to build muscle, boost testosterone levels and burn fat, which can help to address some contributors to ED. You do not need to start lifting weights at the gym if this is not your preference; it’s possible to start with simple bodyweight exercises that can be done at home.
For example, you can do squats, push-upscheap sildenafil, and lunges without any equipment. There are plenty of free online videos available that will help you to maintain the correct technique and ensure that you are getting the most out of your exercise. Your doctor may also be able to refer you to classes or other resources to help you.
Pelvic floor exercises
Kegel exercises are often recommended to women to strengthen their pelvic floor muscles after childbirth, but they can also be beneficial for men to support better erectile function. To do kegel exercises, contract and hold the muscles you use to control the flow of urine for five seconds, and relax and then repeat ten to 15 times, twice a day.
Stress relieving exercises
Stress and related mental health conditions such as anxiety and depression can contribute to ED or make it worse. If this is an issue for you, stress relieving exercises such as yoga or pilates can help to relieve muscle tension, and will also improve your flexibility, making other exercises easier to carry out.
Other lifestyle changes to manage ED
To get the most out of your fitness routine, it is important to pay attention to your diet with healthy balanced food choices, stop smoking, and keep alcohol intake within the recommended 14 units per week.
Maintain a consistent approach
Many people fail in their fitness goals because they set overambitious targets and become discouraged when they do not meet them. To avoid this pitfall, set realistic targets such as a 15-minute walk at lunchtime, rather than challenging yourself to hit the gym at 6 am every morning.
Study finds that weekend-only exercise is still effective
If you work full-time, you may find it difficult to incorporate exercise into your daily routine. However, Medical News Today (MNT) reports on a new study that has found people who
only exercise at the weekend get the same results as those who exercise throughout the week. The study involved almost 90,000 people in the UK with an average age of 62.
The authors noted that compared to an inactive control group, the weekend exercise group had a lower risk of developing over 200 diseases, including type 2 diabetes, hypertension, and obesity, which are all risk factors for ED.
MNT spoke to John Bahadorani, MD, a board-certified interventional cardiologist at MemorialCare Heart and Vascular Institute at Saddleback Medical Center in Laguna Hills, CA, regarding these interesting results.
Bahadorani commented: “Understanding that one can have an equal improvement of cardiovascular outcomes with 1–2 days of exercise per week versus daily exercise spread over the course of the week, will provide substantial positive reinforcement, and improve overall compliance of individuals to an exercise routine.”
“Regular exercise can help improve cardiovascular fitness by improving peripheral circulation and vascular tone, controlling comorbidities such as high blood pressure, diabetes, sleep apnea, high cholesterol levels, and help increase vagal tone.”
Dr. Jennifer Dunphy, a Doctor of Public Health and co-founder of the WIN Network added: “Exercise is thought to encourage the liver to produce more high-density lipoproteins (HDL) particles, which are sometimes called ‘good’ cholesterol.”
“exercise expends calories and increases your overall metabolic rate so you are less likely to develop obesity. This reduces your risk of developing related conditions, like diabetes. Over the long term, exercise reduces systemic inflammation in the body, which improves the health of blood vessels and thus overall heart health.”
However, the experts also emphasised the importance of introducing exercise gradually if you are not used to it, and taking doctors’ advice if you have any other health conditions.
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