What exercises to do for impotence: 10 days of hot topics and scientific advice
Recently, the topic of men's health has continued to heat up on social media and health forums, especially exercise therapy for impotence (erectile dysfunction) has become a hot topic. This article will combine the popular discussions on the Internet in the past 10 days to sort out a scientific and effective exercise plan, and attach structured data for reference.
1. Why can exercise improve impotence?
According to a 2023 "Journal of Men's Health" study, regular exercise can improve erectile function through the following mechanisms:
1. Promote pelvic blood circulation
2. Increase testosterone levels
3. Reduce visceral fat (obesity is an important cause of ED)
4. Relieve psychological stress
| exercise type | Improve ED effectiveness | Recommended frequency |
|---|---|---|
| aerobics | 72% | 3-5 times a week |
| Kegel exercises | 68% | 2 groups per day |
| high intensity interval training | 65% | 2-3 times a week |
| Yoga | 58% | 3 times a week |
2. Top 5 popular exercise programs
According to the discussion hotness in the past 10 days on Xiaohongshu, Zhihu and other platforms:
| Ranking | sport name | heat index | Key functions |
|---|---|---|---|
| 1 | Squat variation training | 92,000 | Activate testosterone secretion |
| 2 | Pelvic floor muscle strengthening training | 87,000 | Improve blood congestion |
| 3 | Swimming (mainly breaststroke) | 79,000 | Enhance cardiopulmonary function |
| 4 | Baduanjin | 63,000 | Regulate Qi and blood circulation |
| 5 | Cycling (resistance training) | 58,000 | Promote blood flow to lower limbs |
3. Exercise precautions
1.Avoid overtraining:It is recommended that the total exercise time per week be controlled between 150-300 minutes
2.Step by step:Start with 15 minutes a day and gradually increase
3.Combined with diet:Supplement zinc, arginine and other nutrients after exercise
4.Medical consultation:Organic ED needs to treat the underlying disease first
4. Feedback from netizens
| User type | Movement cycle | Improve feedback | Typical comments |
|---|---|---|---|
| Sedentary office workers | 2 months | Increased morning erections | "Kegel exercises are surprisingly effective" |
| obese people | 3 months | Significantly improved hardness | "Functional recovery is obvious after losing 10kg" |
| Middle-aged and elderly people | 6 months | Improved sexual life satisfaction | "Ba Duan Jin lasts longer than taking medicine" |
5. Special reminder from experts
1. Avoid riding a bicycle for long periods of time (more than 1 hour/time may cause pressure on the perineum)
2. It is recommended to use moderate weight (60-70% of the maximum weight) for strength training
3. The best time to exercise: 4-6 pm (peak testosterone secretion)
4. It is necessary to cooperate with smoking cessation and alcohol restriction to achieve the desired effect.
According to Baidu Health big data, the search volume related to "impotence exercise" has increased by 43% month-on-month in the past 10 days, indicating that more and more men are beginning to pay attention to non-drug treatments. It is recommended to continue exercising for at least 12 weeks before evaluating the effect. Most cases show that it takes 3-6 months to produce significant improvement.
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