Exercises to manage erectile dysfunction

A moderate amount of physical activity such as walking 30 minutes a day a few times a week could reduce the risk of erectile dysfunction or impotence. Critical to all of this is the effect of physical activity on the inner lining of the blood vessels and on the smooth flow of blood.

Regular exercise improves and maintains blood circulation by reversing the ageing process on blood vessels. Thus, if there is an occurrence of impotence because of circulation problems, this could also be indicative of even more serious cardiovascular problems such as heart disease.

Walking, weights training

The benefits of exercise for our cardiovascular system last only as long as we keep exercising on a regular basis. Cardiovascular exercises such as walking, swimming and jogging are good for our circulation, and they will help to reduce the risks of erectile dysfunction and heart disease. However, a mix of cardiovascular exercises and resistance or weights training will improve overall health even more significantly. Men who exercise three to five times a week are 30 per cent less likely to develop erectile dysfunction.

Kegel exercises

In addition to improving physical health, strengthening the muscles of the pelvic floor, or Kegel muscles, will target the specific muscles that are involved in blood flow compromised during erectile dysfunction. To locate your Kegel muscles, stop your urine flow during urination a few times or simulate this until you are familiar with them. Avoid performing this activity for excessively long periods of time to avoid straining the muscles.

Raise your legs

The exercises that follow will help to counter erectile dysfunction by improving blood flow to the pelvic area. Lie on your back and press the small of your back into the floor. Raise one leg slowly to about a foot above the floor as you breathe, in and out. Keep your leg in that position for about five breaths, then lower your leg slowly as you breathe out. Repeat the exercise with the other leg; alternate your legs, repeating the exercise five to 10 times.

As the routine gets easier, you can perform the routine by raising both legs simultaneously, then spread your legs apart and hold that position for five breaths, then bring your legs together and continue breathing in and out as you lower your legs to the floor.

Sit on edge of chair

Another useful exercise: lie on your back or sit on the edge of a chair and contract your Kegel muscles simultaneously with your breathing. Inhale deeply into your abdomen. As you inhale, tighten your Kegel muscles by tightening and pulling them into your pelvic cavity and hold the contraction through your entire inhalation. Release the contraction slowly as you exhale and you should feel the muscles return to their original position as you exhale.

Repeat the exercise five to 10 times, twice daily. Improvements will vary individually, but the results should be relatively permanent and minus the side effects of medication.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.