When most people think of erectile dysfunction (ED) treatments, drugs like Viagra and Cialis usually come to mind.
But there’s a safer, healthier alternative that works just as well or even better for some men, according to one researcher. new research Published in Journal of Sexual Medicine.
US researchers analyzed the results of 11 previous studies involving hundreds of men, most of whom were middle-aged and overweight or obese. They found that regular aerobic exercise improved scores on erectile function surveys, regardless of symptom severity.
Men with severe erectile dysfunction (difficulty getting and keeping an erection) improved by 4.9 points on a scale of 6-30, with higher scores indicating better function. By comparison, men with ED who take prescription drugs like Viagra and Cialis typically see a 4-8 point increase, which means that for some men with severe cases, exercise may be just as effective, or even better.
What’s more, unlike ED drugs, exercise doesn’t accompany Harmful potential side effects Examples include headache, diarrhea, nosebleeds, numbness, vision changes, sudden loss of vision or hearing, chest pain, and difficulty breathing.
The researchers found that when it came to exercise, the milder the condition, the smaller the improvement in erectile dysfunction. But the score growth in all categories was statistically significant. Men with moderate ED saw a score increase of 3.3 points, and men with mild ED saw a score increase of 2.3 points.
“Healthcare providers should consider recommending regular aerobic exercise as a low-risk, drug-free treatment for ED,” the authors wrote. They’re not the only ones to come to this conclusion. Other studies have found similar results, including a 2006 Harvard study that followed more than 22,000 men aged 40-75 for 14 years.
Researchers found that men who ran for 1.5 hours a week or performed strenuous outdoor work for three hours were 20 percent less likely to develop ED than men who were inactive. Men who ran 2.5 hours a week were 30% less likely to develop the disease. Regardless of physical activity, men who are overweight or obese are at greater risk for ED than men with an ideal body mass index.
What causes erectile dysfunction?
Scientists say there are many potential causes, including:
- decreased testosterone
- loss of libido
- Health conditions such as high blood pressure, diabetes and obesity
- Ageing
What are the side effects of erectile dysfunction?
In addition to poor sexual performance, other potential health consequences include:
- lower quality of life
- anxiety
- frustrated
- relationship difficulties
ED can also be a warning sign of other medical conditions, such as heart disease and diabetes.
What kind of exercise can improve erectile function?
The latest study looked at 11 previous studies, all of which were different. But there are similarities. Under normal circumstances, exercise 3-5 times a week for 30-60 minutes each time.
A variety of interventions have been tried, including:
- Provide weight loss resources such as exercise guidance (the goal is to lose 7% of body weight)
- Provide dietary improvement resources
- Cycling (sometimes intervals)
- pedestrian mall
- “Moderate intensity” treadmill use
- pelvic floor exercises
- Psychoeducation
- resistance training
Experts at Harvard University say men who want to improve erectile function should exercise for at least half an hour a week or most days. A minimum of 30 minutes can be divided into three 10-minute sections.
They said more than a dozen activities qualify, including:
- running
- Use a treadmill
- Cycling
- swim
- Take a brisk walk around the block
- Hiking
- sweep leaves
- gardening
- Dance
- play golf
- tennis
- squash
- boating
- basketball
- Cross-country skiing
Why does exercise seem to help erectile dysfunction?
Experts believe that there are several reasons:
- Exercise promotes cardiovascular health, which is closely related to erectile function.
- Regular exercise can help people with diabetes lose weight, lower blood pressure, and improve blood sugar control, all of which can improve ED risk factors.
- Exercise improves the function of endothelial cells, which line the walls of blood vessels and help regulate exchange between blood and surrounding tissues. This improves blood vessels and erectile function.
- Exercise can temporarily increase testosterone levels.
- Regular exercise helps reduce oxidative stress and inflammation, both of which can contribute to ED.
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