One out of every ten adult men suffer from erectile dysfunction (ED). Three out of every ten adult men are overweight. Almost four out of every ten adult men are at risk of heart disease. And ten out of ten adult men could be avoiding all of those problems, achieving better erections, and having better sex. For free. How? With these simple at home cardio exercises.
Circulation and Erections
A recent study published in the Journal of the American Medical Association found that men who exercise regularly have stronger libidos and are much less likely to suffer from male impotence. And it makes sense: the key to good—that is, timely, firm, and long-lasting—erections is good circulation. An erection, after all, is just an incredible amount of blood packed into a spongy skin balloon. It stands to reason, then, that improved circulation leads to improved erections. Indeed, popular erectile dysfunction drugs such as Viagra™ work by doing just that: helping blood flow. So: how does one improve circulation? Apart from supplements and pharmaceuticals, there’s really only one answer to that question, the one found by the American Medical Association: exercise.
Unfortunately, due to the amount it can cost and the time it can take, exercise is not easily introduced into daily habits. Every year, millions of gym memberships go unexploited, and millions of dollars’ worth of home exercise equipment does nothing but collect dust in a closet or under a bed. Imagine how many fewer cases of ED there would be, how much more good sex there would be, if the average man exercised every spare moment, wherever he happened to be, whatever he happened to be doing? This article will outline some easy and fast at home cardio workouts that can be performed with no or very limited equipment, and, more importantly, that will improve circulation—and erections.
Home Cardio Exercises, No Equipment Necessary
But first a small disclaimer: While the exercises do not take much time, this home cardio workout is not easy, nor is it a magical cure for bad circulation, and it won’t improve circulation and cardiovascular fitness without exacting a tidy sum in sweat. But it is simple, effective, can be performed in almost any space, and best of all, it’s absolutely free. While the at home cardio exercises will bring multiple benefits, including weight loss, improved energy, decreased risk of heart disease, etc., for the purpose of this article, the focus is on cardiovascular strength (a strong heart is the most important ingredient of a healthy circulatory system), stamina (for optimum sexual endurance), and the core muscles (for balance and stability in the event of unorthodox bedroom body postures).
Best Home Cardio Exercises for Treating Erectile Dysfunction
Here are the at home cardio exercises. Do them all or mix and match, it does not matter very much so long as they're done:
- The jump rope. Jump ropes aren’t just for kids anymore; they’re for bodybuilders, too, as well as men with erectile dysfunction. The cardiovascular workout of skipping rope is hard to beat. No tutorial is necessary here, but make sure the rope is the right height (the handles should come up to a bit below the armpits when standing on it) and remember to mix up footwork so fatigue doesn’t cause imbalance, missed jumps, clumsy swinging, or welts. Jumping in place while mimicking the swing with the arms is a viable alternative if no rope is handy, as are jumping jacks. Find a rest interval that’s comfortable, such as 60 seconds on (jumping) and 30 seconds off (resting).
- The steam engine. Know crunches? The steam engine is like a standing crunch. First, clasp the hands behind the head. Then bring down the right elbow while bringing up the left leg so that the two touch, or almost, just above waist level. Then switch, squeezing the left elbow down to the raised right leg. Now repeat, alternating each time, for a few minutes or until tired. Go slowly until comfortable with the motion and alternating sides, then pick up the pace to get the heart pumping. Don’t be lazy: make sure to return to the full upright standing position between repetitions, and to use abs instead of simply bending over. For an instructional video, look here.
- The mountain climber. Start in the push-up position, with the abdominal muscles tensed. Then bring one leg up under the chest. Then kick that leg back to its original position while bringing the other leg up under the chest. This is the mountain climber, scrambling in place up the floor. Once comfortable with the exercise, perform it as rapidly as possible without losing balance and control of the leg movement. Sweat will appear shortly. A good demonstration can be seen here.
Home Cardio Exercises for a Longer, Happier, and Sexier Life
A home exercise routine, performed accurately and followed dutifully, will increase cardiovascular fitness, increase vascularization of the body (more blood vessels means more blood flow), increase sex drive, and greatly relieve the problem of erectile dysfunction. It may take some time, but what's thirty minutes a week for six weeks compared to better sex and, most likely, a longer, happier life? A good heart's a no-brainer.
Sources:
"Prevalence and Trends in Obesity Among US Adults, 1999-2008." Journal of the American Medical Association. March 2010, pps. 235-241. By Katherine M. Flegal; Margaret D. Carroll; Cynthia L. Ogden; and Lester R. Curtin
“Sexual Dysfunction in the United States: Prevalence and Predictors.” Journal of the American Medical Association, Feb. 1999, pps. 537-544. By Edward O. Laumann, PhD; Anthony Paik, MA; Raymond C. Rosen, PhD.
"Men and Cardiovascular Diseases -- Statistics (2010 Update)" (pdf). American Heart Association, www.AmericanHeart.org. Accessed April 11, 2010.
Thomas Acold - Thomas Acold is a teacher and writer living in Brooklyn, New York. A graduate of Yale University with a degree in English, he has written ...
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