Male sexual health has become a major concern nowadays, as innumerable men are suffering from sexual health issues, such as erectile dysfunction (ED), premature ejaculation (PE), loss of libido and other reproductive disorders. There are few physical and psychological factors associated with these sexual disabilities, and one of the common amongst them is unhealthy lifestyle – poor dietary habits and lack of exercise.
According to medical experts, men can boost their sexual health simply by hitting the gym. Exercises enhance vitality, tones muscles, burns calories and improves mood and self-confidence, and most importantly it improves one’s sexual health. For example, researchers suggest that if a man burns around 200 extra calories per day, he can greatly lower the risk of contracting impotency. At the same time, aerobic exercises and strength training workouts help improve men’s ability to have fun during sexual activity. Men can perform below-mentioned exercises to lead a happier, healthier and satisfactory sexual life –
• Kegel Exercise
You might get a bit surprised on hearing about this exercise, as it is predominantly advised in females to strengthen their pelvic floor muscles for normal labor and other urinary troubles. However, Kegel exercise is a great way to improve men’s sexual health, because it strengthens perineal and pubococcygeus muscles that support erectile firmness and delay ejaculation process. Locate the pelvic floor muscles by stopping your urine in middle; you will feel tightness in that region. Contract those muscles for few seconds (3 to 5) and release them for same number of seconds. Repeat this for 10 to 20 times per set.
Push-ups reinforce your upper body and inner core strength. It provides overall endurance and enable you to perform different positions during sexual activity. If you practice push-up on regular basis, you will experience the power of going well and strong during coital session. Moreover, your sexual stamina will improve significantly with regular push-ups.
Squats are known to enhance your testosterone levels and blood flow to the penile organ; thereby, making your erection stronger and orgasm intense. Squats strengthen your lower part of the body that help you in executing powerful thrust during sexual intercourse.
Lunges are good for overall endurance, strength, flexibility, core and balance. Lunges help improve blood flow towards the pelvic region and reproductive organs; thereby, allowing you to achieve satisfactory erection and orgasm.
• Plank pose
One of the most effective ways of increasing sexual endurance and stamina during lovemaking is plank pose holding. This particular exercise strengthens your inner core and back, which help improve thrust and delay ejaculation. Whole body becomes flexible, so that you can try few different positions during sexual activity.
• Aerobic exercises
Aerobic exercise such as walking, running, swimming, cycling, etc. are very useful in increasing your overall endurance and stamina. You can perform them for at least 20 to 30 minutes daily or most of the days in a week. You can increase your workout gradually to strengthen your muscles and inner core.
Other beneficial exercises for improving male sexual health are crunches, bench-press, reclined butterfly posture, seated straddle stretch and lying leg raises. You should consult your doctor before taking up any form of exercise, and more importantly, you should perform them under a qualified physical therapist or gym trainer.