Kegel Exercises For Erectile Dysfunction: How It Works And What To Expect

UPGUYS > Blog > ED Treatment > Kegel Exercises for Erectile Dysfunction: How it Works and What to Expect

Written by the UPGUYS Editorial Team Published on July 26, 2022

Did you know that 8% of men in their 20s experience erectile dysfunction?

Erectile dysfunction is when the penis does not get enough blood to support an erection. While we often think that erectile dysfunction is exclusively for seniors, this isn’t always the case. Smoking, vaping, alcohol, and even a bad diet can contribute to experiencing difficulties in the bedroom.

When it comes to treating or reversing the symptoms of erectile dysfunction, there are a few different treatments available. Although some are medicinal, others are lifestyle changes and simple exercises such as Kegel exercises for erectile dysfunction.

Interested in learning more about Kegel exercises? You’re in the right place. In this article, we will talk about the following:

What Are the Common Causes of ED?

Erectile dysfunction can be caused by a number of different factors. These can be both mental and physical. Mental factors such as stress, anxiety, and relationship issues have been proven to have an effect on daily life. This is often one of the leading causes of erectile dysfunction in younger men.

While studies suggest that, 8% of men in their 20s suffer from ED, this increases to 11% of men in their 30s, 40% of men in their 40s, and around 50% of Canadian men older than 50. This shows the physical aspect of erectile dysfunction as well. As you age, your testosterone level naturally diminishes, allowing for an increase in body fat.

This extra body fat causes an increase in plaque buildup in your arteries. This is called atherosclerosis and is one of the leading causes of erectile dysfunction in older men. In addition to this, high blood pressure, hypertension, and diabetes can all increase your risk of ED.

What Are Kegel Exercises?

A study by Dr. Arnold H. Kegel suggests that this exercise specifically targets your pelvic floor muscles. These muscles form a sling from the tailbone to the pubic bone, supporting the bladder and the bowel in the process. These muscles play a crucial role in males, controlling both urination and bowel movements.

These exercises target the pelvic floor muscles by contracting them for a few seconds before relaxing. This strengthens your pelvic floor, allowing you to have more control over your bladder and bowel.

How Do Kegels Help with Men’s Sexual Health?

While Kegel exercises have become increasingly popular for helping women improve their sex lives, there are a few major benefits of Kegel exercises for men. Kegels help boost men’s sexual performance by directly strengthening the pelvic floor muscles.

These muscles are important during sex due to the fact that the relaxation of the pelvic floor is what allows blood to flow to your genitals. Having strong pelvic muscles is essential to maintain an erection as they will only relax again for ejaculation.

Read more: Yoga For Erectile Dysfunction: Does It Work?

How To Do Kegel Exercises Correctly for the Best Results

Kegel exercises are incredibly effective at strengthening your pelvic floor muscles. Here’s a quick guide on how to do Kegel exercises.

Step 1: Locate the Muscles

The first step to mastering Kegel exercises is to locate your pelvic floor muscles. While many may not be aware of it, the pelvic floor muscles are the muscles used to hold back urine. This makes for an effective way for you to locate your pelvic floor.

When urinating, clinch to stop the flow of urine. The muscles you instinctively tighten to stop the stream are your pelvic floor muscles.

Step 2: Practice Makes Perfect

Once you have successfully located your pelvic floor muscles, you can then proceed to engage them. The best way to do this is to tighten your pelvic floor muscles for a few seconds before releasing them. Over time, you will gain more control over these muscles, strengthening your pelvic floor in the process.

Step 3: Repeat Often

The best way to ensure that you have a strong pelvic floor is to do Kegel exercises consistently. Even if you’re still getting the hang of things, repeat this action a few times a day until you’ve managed to master it. However, this does not mean you have to stop. The more you do Kegel exercises, the stronger your pelvic floor will be.

How Often Should You Do Kegel Exercises?

When doing Kegel exercises, it’s important to keep your focus. Keep focused on tightening your pelvic floor muscles only, leaving your abdomen, thighs, and buttocks completely relaxed.

 Many experts agree that you should do Kegels three times a day for the best results, with 10 to 15 reps each time.

The Benefits of Doing Kegel Exercises on a Regular Basis

Kegel exercises are designed to help strengthen your pelvic floor muscles. These muscles can help improve both your general and sexual health. Here are some of the benefits you can expect from regularly doing Kegel exercises.

1- Help Achieving Erections

The pelvic floor muscles are what relax to allow blood to flow freely to the genitals. Having a strong pelvic floor gives you more control in this region, allowing you to achieve erections with ease.

2- Improve Your Orgasms

While many people know that Kegel helps women enjoy a better sex life, they can also help men have better orgasms. The strengthened pelvic floor allows men to have more control over the muscles that are responsible for ejaculation. In this way, you can experience the entire orgasm more intensely.

3- Help Prevent Premature Ejaculation

Having more control over your pelvic floor muscles will allow you to delay ejaculation whilst still enjoying a healthy and fulfilling sex life. These muscles are crucial to delay orgasm so that you and your partner can enjoy the experience for longer.

4- Treats Nocturia

Strengthening your pelvic floor muscles also helps with bladder control. This helps you stay regular but also helps fight against Nocturia. Nocturia is the condition that causes you to frequently wake up during the night to urinate.

Tips for Maintaining an Erection Without Medications

If you want to improve your sexual health but don’t want to rely on medication, there are behavioural treatments available for you. These non-medical treatments for ED are just as effective, allowing you to naturally overcome your physical or mental challenges. Here are a few tips on overcoming ED without medication.

1- Regular Exercise

The simplest way to fight erectile dysfunction is to maintain a healthy lifestyle. This includes exercising regularly to maintain healthy body weight. While traditional exercise is beneficial, Kegels target specific muscle groups that can aid in sexual health.

2- Healthy Diet

A healthy diet is crucial to maintaining a healthy and happy sexual life. This works effectively alongside regular exercise to maintain a healthy weight lifestyle.

3- Reduce Smoking and Drinking Alcohol

Smoking and drinking alcohol have been linked to an increased risk of erectile dysfunction. While partaking in small quantities is fine, overindulging should be avoided at all costs. As with your diet, reducing your alcohol consumption can help you live a healthier life inside and outside of the bedroom.

4- Manage Stress and Anxiety

As mentioned above, stress and anxiety are some of the leading causes of erectile dysfunction in younger men. While controlling your stress levels can be difficult at times, it’s essential to live a peaceful and fulfilling lifestyle. Managing your stress and anxiety can help you overcome erectile dysfunction and also boost your sex life in every department.

5- Prioritize Sleep

Sleep is one of the most underrated aspects of human health. While many jump to calories and nutrition to determine their energy for the day, everything starts with a good night’s rest. In order to perform at your best, you should be aiming to secure a minimum of 7 hours every night.

How To Talk to Your Doctor About Erectile Dysfunction and Possible Treatments

Erectile dysfunction is often not talked about by men due to embarrassment about the issue. This is what has led to only 25% of men dealing with ED actively seeking solutions. If you’re dealing with ED, it’s important that you’re open and honest with your doctor so that they can prescribe the best possible treatments for you.

Your doctor will also be able to take a look into your lifestyle to determine whether you need to change your behaviour for optimal results. Once you have consulted with a medical practitioner, you can start your treatment and get back to living life to the fullest.


Final Words: Kegel Exercises for Erectile Dysfunction

Erectile dysfunction is far more common than you may think. With around 50% of all Canadian men over 50 having experienced erectile dysfunction, it’s important to understand what you can do to avoid it.

While there are treatments available, it’s best to prioritize lifestyle changes and Kegel exercises for erectile dysfunction. These exercises help strengthen your pelvic floor so that you can get back to normal in no time.

If you’re looking for additional solutions to help with erectile dysfunction, UPGUYS is here to help. For more information, talk to a practitioner today.


Disclaimer
This article is written for informational purposes only and does not constitute medical advice. The information provided in the articles cannot and should not replace advice from a healthcare professional. Talk to your healthcare provider about any physical or mental health concerns or the risks and benefits of any treatment or medication.