How do I get a harder erection is a question that run through the minds of many men.
Improving erectile function involves a combination of lifestyle changes, exercises, and potentially seeking advice from a healthcare professional.
It is essential to consult a healthcare professional before starting any new exercise regimen, especially if you have any underlying health conditions. They can provide personalised advice based on your specific situation.
That said, here are five exercises that may help improve erectile function over time:
- Kegel Exercises:
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- How to do it: Identify your pelvic floor muscles (the ones you use to stop urinating mid-stream). Contract these muscles and hold for a count of five, then release. Repeat this 10-20 times, three times a day.
- Benefits: Kegel exercises can help improve blood flow to the pelvic region, which can contribute to better erections.
- Aerobic Exercise:
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- Examples: Walking, jogging, swimming, cycling.
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- Frequency: Aim for at least 150 minutes of moderate-intensity exercise per week.
- Benefits: Regular aerobic exercise helps improve overall cardiovascular health, which is crucial for maintaining good erectile function.
- Strength Training:
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- Examples: Weight lifting, resistance band exercises.
- Frequency: Aim for 2-3 strength training sessions per week targeting major muscle groups.
- Benefits: Strength training increases testosterone levels, which can positively impact erectile function. It also helps improve overall blood flow.
- Yoga and Stretching:
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- Examples: Yoga poses like the Cobra Pose, Downward-Facing Dog, and Butterfly Pose.
- Frequency: 2-3 times a week.
- Benefits: Yoga and stretching exercises can help improve flexibility, reduce stress, and promote better blood circulation.
- Pelvic Floor Stretch:
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- How to do it: Sit on the floor with your legs extended. Bend your knees and bring the soles of your feet together. Hold your feet with your hands and gently press your knees towards the floor. Hold for 15-30 seconds and repeat 2-3 times.
- Benefits: This stretch targets the pelvic floor muscles and can help improve blood flow to the area.
Adopting a healthy lifestyle that includes a balanced diet, regular exercise, managing stress, and avoiding smoking and excessive alcohol consumption can further contribute to improved erectile function.