If you are one of the 15-30 million people suffering from erectile dysfunction, you have many options available to you. Many times, heading to the doctor for a consultation can alleviate the stress you feel. A prescription for ED can do wonders for your confidence. You can even find Viagra tablet coupons to help offset the cost of the prescription.
Many people wonder what else they can do to help take back control. Improving your diet is a crucial step. Paying attention to eating nitrate-rich foods like leafy greens and omega three fatty fish instead of red meat will improve your cardiovascular health.
This will increase blood flow and help you achieve and keep an erection. Limiting fried foods is also beneficial. Fried foods are full of bad fats and oils that clog arteries and increase weight gain. When going about your daily routine, if it is heart healthy it is probably an excellent choice for dealing with ED.
Below are some of the top exercises that you can do to help fight erectile dysfunction.
Aerobic exercise or cardio is the stimulation of the heart rate and breathing rate that can be continued throughout the exercise routine. This increase will pump oxygen-rich blood to the working muscles. The benefits of cardio are vast. They will help improve overall cardiovascular health in addition to the weight loss benefits.
Being overweight or obese is a leading cause of erectile dysfunction. Aerobc exercise in combination with a heart-healthy diet is the safest way to lose weight, improve physical health, not to mention the self-confidence boost that comes with being in shape and healthy.
When you have consistently eaten a diet of fatty, low nutrient foods and led a sedentary lifestyle, your arteries begin to build up plaque. This will decrease your blood flow and can cause erectile dysfunction.
The good news is, you can combat this. Making a change today and committing to an exercise schedule is the first step. It can be as simple as going for a walk outside on a beautiful day. The important thing is to increase your heart rate and breathing rate, so you get the full benefits from your exercise plan.
Consult with your doctor about a plan and to discuss your target heart rate.
Adding weight training to your exercise routine can strengthen your muscles, improve bone density, and help lower your blood pressure. The key to weight training is helping improve the way the endothelium works.
Endothelium lines your blood vessels and helps the blood to flow smoothly through your body. Your blood vessels in your penis are smaller than those in your heart so improving the flow can help improve your erections.
Pelvic Floor Exercise
Pelvic floor exercises should be practiced daily. Studies have shown that regular pelvic floor or Kegel exercises can have a similar success rate to those using Viagra. To locate your pelvic floor muscles, try to stop the flow of urine mid-stream. Once you have done this, you will be able to begin exercising this muscle.
When beginning the exercise tighten the muscles and hold for a five count. Alternate between fast pulses and holding static repetitions. Increase the time of the hold and the number of reps as time goes on.
Build up slowly and try to do at least five sets a day. Doing these exercises can help with your erections and have been shown to reduce premature ejaculations.
Yoga exercise is excellent for the body and the mind. In today’s society, we are always in a hurry and stressed out. This is one of the leading causes of erectile dysfunction along with fatigue.
Yoga is a way to take time out to have a quiet moment in the morning or evening. A routine of yoga and breathing is great for lowering stress and tension. Yoga can also increase your heart rate which will also help work on your endothelium.
There are many different types of yoga, keep trying until you find the style you are comfortable with.
There are specific yoga poses that you can practice that are designed to increase blood flow. There are even poses that are said to improve blood flow to the pelvic region.
Any exercise routine that you begin is going to help improve your overall health. Many of the factors that contribute to erectile dysfunction are reversible. In fact, you can have nearly the same benefit of using a prescribed medication by trying some of these exercises and combining it with a heart-healthy diet.