Exercise is paramount when it comes to combatting erectile dysfunction. According to several studies, regular erectile dysfunction exercises help to get your blood pumping and improve endothelium function. Endothelium is the inner lining of blood vessels and endothelial cells release substances that control vascular relaxation and contraction.

The blood vessels in the penis are about one-third the size of those in the heart. If you experience erectile dysfunction because of vascular issues, it’s possible that you’re at risk for heart problems as well. Taking steps to keep your endothelium healthy may help you reduce the risk of erectile dysfunction. Being more physically active is necessary for optimal circulation, but there are also other exercises that encourage sexual health. 

Erectile Dysfunction Exercises

Kegel Exercises For Men

Kegel exercises are some of the most beneficial movements for erectile dysfunction. In order to fight the effects of ED, you must strengthen the muscles in your pelvic floor. Kegel exercises, when performed correctly, do that in an efficient way. For men, the goal is to strengthen the bulbocavernosus muscle. This muscle allows the penis to fill with blood during an erection, pump semen during ejaculation, and empty the urethra after urination. When you target this muscle, you should be able to experience longer-lasting erections and better penile function.

Ideally, you should practice Kegel exercises every day to experience noticeable improvements. You can practice Kegels anywhere and you can do them lying down, sitting, or standing. Should you have problems such as urinary incontinence or other bladder issues, Kegels may positively impact these areas of your health as well. 

How To Do Kegel Exercises For Men

Before you begin, it’s best to locate the bulbocavernosus muscle for your own knowledge. The easiest way to do this is by stopping your stream multiple times during urination. The muscle you use to do that is the one you want to target. Be sure that you aren’t clenching muscles in the stomach, buttocks, or legs when you engage in Kegels. Otherwise, you won’t experience the same results. 

To begin, lie down, sit down, or stand up. Engage the bulbocavernosus muscle and hold it for three seconds. Release and repeat three to five more times. Repeat this process at least three times per day for the best results. Once your muscle gets stronger, you can increase the time from three to five seconds. The ultimate goal is to hold it for longer periods of time, with the ultimate hold amounting to 10 seconds, five separate times, thrice daily. The more you strengthen the bulbocavernosus muscle, the better chances you have at improving your condition. 

Knee Fallouts

This is a Pilates movement that helps activate the right group of muscles and challenges you to maintain pelvic floor strength while moving. It’s a beginner exercise that focuses on small movements. To being the exercise, lie down with your knees bent, keeping the feet flat on the floor. Allow your arms to rest by your sides. Keeping the spine in a neutral position, exhale and squeeze the pelvic floor muscles and slowly lower one knee to the floor, as if it is a controlled fall to the outside. You should only lower it as far as you can while maintaining activation of the pelvic floor muscles. Keep the pelvic stable, inhale, and release the muscles as you bend the knee again. Repeat on the other side and complete four or five repetitions per side. The goal is to build up to 10 reps per side. 

Pelvic Curl

Yet another common exercise in Pilates, this helps to activate the pelvic floor just like knee fallouts. Begin in the same lying down position as the previous exercise. Keep the spine in a neutral position, allowing a small space between your middle back and the floor. Exhale and engage your pelvic floor muscles, tilting the pelvis up toward the belly button. Your back should be pressed flat against the floor while doing this. Slowly lift the buttocks and drive your heels into the floor to push up into a bridge position. Make sure to squeeze your buttocks the entire time, resting your weight on the shoulders. Take three breaths before lowering the buttocks and back down to the floor, vertebra by vertebra. Repeat three to four times and build up to 10 repetitions. 

Supine Foot Raises

This is an exercise that actually builds on the movements involved with knee fallouts. The goal for this exercise is small, controlled movements executed to perfection. Begin in the same lying down position as the two previous exercises. Exhale and engage your pelvic floor muscles, slowly lifting your right foot off the floor. Make sure that the pelvis and spine are stable and not wavering as you bring your right leg to a full extension. Inhale and then slowly lower your foot back to the ground. Alternate sides, repeating three to four times on each leg. 

Aerobic Exercise

In addition to exercising the pelvic floor muscles, it’s beneficial to engage in other types of exercise, especially aerobic exercise. According to one study, aerobic exercise may help improve symptoms of erectile dysfunction. Often times, ED results from blood flow problems to the penis. Diabetes, high cholesterol, vascular disease, and obesity affect blood flow and your ability to become erect. Incorporating aerobic exercise to your workout routine not only works to improve cardiovascular health, but may also lead to improvements in ED. A simple 30-minute walk, three to four times a week, may be enough to improve cardiovascular health. Other forms of aerobic exercise include:

• Rowing
• Boxing
• Spin classes
• Biking
• Skipping
• Rebounding
• Running

Keep in mind that it may take between four to six weeks to notice the effects of practicing these exercises. Don’t expect instantaneous results because, much like strength training, building muscle strength takes time. 

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Exercise is a primary component of the foundation for a healthy body. It helps to encourage healthy joints, strong bones, endorphin release, flexibility, range of motion, and burns calories. Exercising on a regular basis can make you stronger and increase cardiovascular strength, but it also helps the body detoxify itself.

What Is Cleansing?

The purpose of cleansing is to rid the internal organs and systems of toxins and waste material. When environmental pollutants, food waste, chemicals, harmful bacteria, and other substances are present in the body, it is easy to become sluggish or weighed down. The body has the ability to naturally cleanse itself of toxins, but it wasn’t designed to process or get rid of the chemicals in present day society. The detoxification organs (liver, lungs, kidneys, skin, colon, and lymph glands) can become overwhelmed, which increases the risk of developing a variety of chronic diseases.

If you recently started cleansing, you are most likely wondering, “How can I exercise or what exercises should I do to enhance the cleanse?” The first thing to note is that the raw vegan diet drastically decreases the amount of calories that you are used to eating. You need to allow the body time to adjust to the new diet before you hit your workout equipment in full stride. Besides, the best workouts to do while cleansing are ones that increase heart rate and force you to sweat. After all, sweating is an additional way that the body detoxes.

One Last Thing: Before we get into the recommended workouts, we must say this: Eat before and after your workouts. Apple slices with some raw almond butter, homemade energy bites, chia pudding, or smoothies are all great options to provide the body with fuel and nutrients before and after workouts.

6 Detoxifying Workouts

Light Cardio

Aerobic exercises elevate your heart rate and require the lungs to intake more oxygen. The rapid breathing helps to expel stale air that can become trapped in the lungs. You don’t need to engage in sprints; rather, maintain a steady heart rate throughout. Walking, hiking, cycling, interval circuits, or jogging are great options.

Dancing

Going for a walk or jog can feel like a chore. The minute that exercise becomes a chore is the minute that you lose interest. Dancing is one of the best ways to burn calories! Crank up the music and start grooving, or you can follow along with an online Zumba class or just dance your little heart out to your favorite jams.

Meditation

While meditation isn’t physical exercise, it is a valid form of mental exercise. The brain is just like any other muscle, and needs exercise to promote rejuvenation. Work on following your breath to ease any anxieties or pent up aggression that can get in the way of your goals.

Rebounding

If you need to take it easy on your knees, then rebounding is the exercise for you. Rebounding works to stimulate lymphatic drainage, improve cardiovascular health, and boost overall circulation. Did you know that it also benefits bone density and assists with cellulite reduction? Well, it does, and it’s super fun!

Foam Rolling

Again, this may not be considered exercise in the traditional sense, but it does require muscle strength to support the body as you roll out. Foam rolling works to release lymphatic fluid from the muscles by massaging the fascia. Many studies have found that foam rolling releases tension in bodily tissues, which promotes the new growth of health muscle fibers.

Yoga

Yoga is a relaxing form of exercise that works to improve flexibility and core strength. The goal of yoga is to help ground the body, while simultaneously strengthening the smaller muscle fibers. These don’t get enough attention in regular workouts, so isolating them by engaging in specific stretches, twists, or poses helps to soothe the body.

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One of the most difficult things about cleansing your body (aside from being a bore at a potluck) is maintaining healthy energy levels. Most people are used to unhealthy, sugary, and caffeinated sources as pick-me-ups, or they rely on meat and salty snacks to power them through the day. All of those things can create toxic build-up. Now that those things are out of your diet, though, you may find it difficult to bring yourself to exercise.

Before we continue, congratulations on your decision to participate in our Full-Body Cleanse (or any cleanse of ours as a matter of fact). You are well on your way to a healthier, toxin-free lifestyle. When it comes to exercising, it is an additional way to detoxify the body. Exercising boosts the body’s systems by allowing blood to properly circulate and bring nutrients to all the organs and muscles, while carrying away and filtering out poisonous waste products from every cell, tissue and organ. That said, you don’t want to overexert yourself on the cleanse. At the end of the day, your body is detoxing and you can use light exercises to help with that process.

Jogging/Cycling

When it comes to doing aerobic exercises such as jogging or cycling (riding an exercise bike is great too), it’s important to eat solid raw foods. Making fruit or vegetable smoothies, especially green smoothies, are great sources of potassium, but you need raw solids to make up for the burned calories. Raw almonds, avocados, freshly made almond milk, whole fruits like bananas, vegetables, or nut butters (excluding peanut butter as it is hard on the digestive system) should be consumed before and after workouts, and sometimes even during.

Swimming

If jogging or cycling isn’t your cup of tea, swimming laps will dramatically increase your heart rate. To avoid feeling winded after a lap, it’s best to consume a smoothie with superfoods like kale and raw almonds, spirulina, and goji berries before plunging into the water. Make sure you don’t burn yourself out while swimming. Take it slow because you are using your whole body and engaging a lot of muscle groups.

Yoga

Yoga is an ideal exercise to do during your cleanse. This calming exercise can increase your metabolism and stretch your muscles, all the while contributing to your general well-being. Because there are many different types and levels of yoga, it’s beneficial to take an introductory class to get help from an instructor. You can also look on our website or check in your cleanse booklet for different yoga routines. The Sun Salutation, Bow Pose, Child’s Pose, Bridge Pose, Seated Sage Twist, Head to Knee Forward Bend, or the Plow Pose are great poses that can help detox different parts of the body.

Walking

A simple walk can be beneficial in promoting proper circulation. Believe it or not, a simple 30-40 minute walk can burn calories. Making a juice with dark leafy greens, organic unsweetened coconut water, jalapenos, or system purifiers like cilantro and chlorophyll can provide you the energy you need for your walks.

Breathing Exercises

Tai Chi is one of the best breathing exercises that involves slow, fine, and short breaths. A huge part of Tai Chi is having a firm grip on your mind and body. There are many beginner classes and exercises that you can do to get going. You can also practice yoga breathing, which takes a controlled approach to breathing just like Tai Chi. Yoga breathing involves longer breaths, pausing between each inhale and exhale. Sit up straight and have your back against the wall when doing this exercise.

Rebounding

Rebounding is actually a great exercise for your lymphatic system. What is rebounding, though? You essentially bounce on a mini trampoline to create an increased G-force resistance. It stimulates a ton of one-way valves in your lymphatic system, which helps to promote better circulation. This is a great, low-impact aerobic exercise that helps strengthen your bones, connective tissue, and muscles without causing oxidative stress.

When you are exercising on the cleanse, it is extra important that you consume the right amount of water every day because it helps remove toxins. Eight 8oz cups of distilled or alkaline water per day is a good rule of thumb, or you can drink half your body weight in ounces of water. If you weigh 150lbs, then you should drink 75oz of water every day. If you want something to give you a boost before you cardio workouts, you can try an all-natural pre-workout energizer.

Exercising truly helps detoxify the body, in addition to your cleanse regimen. Just remember to eat solid raw foods to give yourself the proper nutrients and energy you need to fuel your workouts. You don’t have to do extreme exercises, but every little bit helps cleanse the body.

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So what is rebounding?

“Rebounding is a unique exercise and has huge benefits to the lymph system by flushing dead cells from the body and supplies oxygen to the cells,”explains TheJuiceMaster.com.

This site lists rebounding as “the second best form of exercise after swimming” and says that rebounding is even endorsed by NASA.

It was the Living Foods Institute (LFI) in Atlanta, GA, that first introduced me to the concept of rebounding.

After I learned that this activity was part of their 10-Day Healthy Lifestyle program, my dear friend, Kate Mitchell, Living Foods Institute educator, generously loaned her rebounder to me so I could get a jumpstart in rebounding before I spent 10 days at LFI. Kate even encouraged me to carry her fold-up rebounder from Florida to Atlanta so that I would be able to rebound beyond the hours I spent at LFI.

After returning home from Atlanta, Kate’s rebounder stayed at my home for a little while longer. My son and any other child who entered our home was naturally drawn to this piece of fun equipment that looks like a mini trampoline.

“Time to take a cue from kids-jump!” says Don Bennett in his book, “How to have the BEST odds of Avoiding Degenerative Disease.”

Bennett lists “skipping, ‘spirited walking’, and rebounding” as “best choices” for circulating lymph fluid. According to Bennett, while running is good for this purpose, “over time it can take a toll on your joints (and on your heart, believe it or not).”

Why it’s our job to move our lymph fluid to the “dump”

While our blood automatically and continuously circulates throughout the body, our lymph fluid (the system”s waste fluid) does not. However, considering it is vital for good health for our lymph fluid to circulate, what is your guess as to why the body doesn’t automatically do this for us like it does with our blood?

My theory: What it boils down to is yet another key indicator that the body was created to MOVE!

And while the body naturally does many functions for us, well, in some areas of our health, we have to simply “meet” the body half way. And so is the case with moving our lymph fluid.

“As you move around, the lymph fluid is moved from the cells, to the lymph nodes, and on to the dump,” says Bennett. “But if you don’t move enough-if you are less active than children — your metabolic garbage container isn’t being emptied on a regular basis. And that can spell trouble (lingering waste products are a major contributor to degenerative disease).”

The science of rebounding

It’s such a beautiful and simple science behind how rebounding works, and Bennet explains it best.

“At the top of each bounce,” he says, “you are momentarily weightless, and at the bottom of each bounce, you are actually resisting the Earth’s pull more than you usually do. This alternating weightlessness and multiplied gravity produces a pumping action which pulls out waste products from the cells, and forces into them oxygen and nutrients from the bloodstream.”

It’s as simple as that, folks.

And, it’s so simple to use a rebounder, too. Some rebounders come with a stabilizing bar for those who want support when bouncing. Keep in mind, though, not all rebounders are created equal-the less expensive ones are believed to do more harm than good. You will get what you pay for when it comes to a rebounder purchase.

I have my eye on the Cellerciser!

The convenience of rebounding

Rebounding easily fits into all types of schedules.

It’s not necessary to carve out a full 30 minutes or an hour to reap the wonderful benefits this activity has to offer. Simply bouncing on the rebounder for a few moments at a time is effective.

I believe keeping your rebounder in an area of your home that you use or pass by often is key to using it often. That way, it will “call” out to you several times a day.

Just think, if you jumped on your rebounder for say, five minutes, four times a day, that adds up to 20 minutes of rebounding per day. However, if you want a full 20-minute rebounding sequence, there are DVDs available to guide you through that process.

If your work requires you to sit for long periods of time at a computer or such, consider using your rebounder for healthy computer breaks.

Rebounding to clean up the world

I just got a thought-imagine if everyone in the world who steps outside of the workplace to take a cigarette break took a rebounding break instead! We’d be significantly on our way to cleaning up more bodies and this earth at the same time!

I now envision a world of folks juicing and jumping!

Don’t delay, go have your juicing and rebounder bouncing fun today!

Penny Powell is a freelance writer and yoga teacher from Bermuda who resides in Fleming Island, Florida. She received her 200-hour yoga teacher certification from Two Suns Rising Yoga and teaches weekly yoga classes and monthly juicing workshops at Life’s Journey Yoga & Wellness in Orange Park, Florida. Penny is featured in “The Raw Truth: Transform your health with the power of living nutrients” by Jordan Rubin and “Extraordinary health” magazine (volume 11) by Garden of Life. JuicYoga, a combination of her juicing and yoga passions, is featured in the cookbook “The Vegan Muse & Friends: A collection of recipes & inspirations for the plant-based, yogic lifestyle” by Charlie Pinkston. Get a taste of some of Penny’s juicy creations at her BottlingHealth.com blog.

Follow Penny Powell
www.bottlinghealth.blogspot.com

Dherbs Solutions:

• Full Body Cleanse
• Alternative Lifestyle Manual

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