Exercises that positively affect male health and enhance virility

The benefits of exercise have been researched thoroughly as an instrument of disease prevention and as a means to improve mental and physical health. Also, exercise has been utilized by many to improve their performance objectively.

Exercise can be divided into aerobic and anaerobic activities. Aerobic exercise, which affects endurance, involves the movement muscles and the utilization of oxygen to produce energy. Activities such as walking, bicycling and swimming are considered aerobic. Anaerobic exercise, which affects muscle strength, involves the movement of muscles without the utilization of oxygen to produce energy. Activities such as weight lifting, push-ups and sit-ups are considered anaerobic.

This article will discuss how both types of exercise can positively affect the male anatomy. More importantly, the discussion will focus on how exercise can prevent certain male-specific health disorders affecting the penis and prostate and other disorders like male infertility and male menopause. We will also discuss how aerobic and anaerobic exercise has been shown to improve sexual performance and male virility. Finally, examples will be provided for a beneficial exercise along with the description of the activity.

Erectile dysfunction

As previously discussed, the arousal of the penis involves signals to and from the brain and spinal cord causing chemicals to be released. The release of chemicals causes blood to fill chambers within the penis resulting in the firmness of an erection. Muscles within the penis and pelvic floor contract to keep the blood from leaving the chambers. Aerobic and anaerobic exercise will enhance erections by affecting the vessels supplying the blood to the penis and strengthening the muscles of the penis and pelvic floor that keep the blood from leaving.

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Men who walked just thirty minutes a day reduced their risk of developing erectile dysfunction by over forty percent

A study conducted by Harvard University researchers showed that men who walked just thirty minutes a day reduced their risk of developing erectile dysfunction by over forty percent.

Ethiopian researchers found that moderate intensity aerobic exercise, which translates to walking at a pace of one hundred steps per minute, can improve erections in obese middle aged men already suffering from erectile dysfunction.

British researchers found that men who performed two daily sets of Kegel exercises, which strengthen the muscles of the penis and pelvic floor, combined with lifestyle changes fared better than men who just made changes to their lifestyle alone.

Once you target the muscles involved with the Kegel exercises, they are easy to perform. One way to locate them is during the act of urinating. While urinating, try to stop or slow the urine flow. Controlling the flow involves the muscles that aid erections. Make sure not to contract your buttock, leg and abdominal muscles or hold your breath. For men to benefit from Kegel exercises, contract these muscles, count slowly to five and release. You may repeat these up to ten times each session, three sessions a day.

Adenoma of the prostate

The enlargement of glandular tissue within the prostate can negatively affect the quality of life in men. Urinary urgency, frequency, straining, along with a weak stream and the feeling that the bladder was not completely emptied are common symptoms related to an adenoma of the prostate.

Exercising has been linked to a reduction of some chemicals that are responsible for abnormal prostate growth. Also, the more physically fit one is, the less active one’s “fight or flight” nervous system will be. This specific system is primarily active during times of stress. The reduction of its activity is believed to ease the severity of symptoms related to an enlarged prostate.

Researchers found that men who were more physically active were less likely to suffer from an enlarged prostate. Low to moderate intensity exercise, such as walking regularly at a moderate pace was most beneficial. Interestingly, walking three additional hours per week was associated with an even further reduction of risk.

Kegel exercises have also been shown to positively affect the prostate. Yoga, which combines aerobic and anaerobic exercises into one package, similarly affects the muscles in and around the male genitalia.

Bow pose

Bow pose

One yoga maneuver that may benefit the prostate is the bow pose. This pose has been found to improve blood flow to the abdomen and pelvis. It is called the bow pose because the positioning of the body during this pose resembles an archer’s bow.

To perform the bow pose, first lie on your stomach with your palms facing upward, alongside your trunk. Next, breath out and bend your knees to bring your heels close to your buttocks. Keep your knees aligned with the your hips throughout the pose. Reach your hands back and grab your ankles. Breath in slowly and lift your heels away from your buttocks while lifting your thighs away from the floor. Finally, spread you shoulders, moving them away from your ears and look forward. Concentrate on breathing throughout and try to hold the pose for about twenty seconds. You may repeat the pose once more after resting for a few seconds.

Male infertility and Male menopause

The causes of male infertility affect the health of the sperm while male menopause is caused by the steady decline of testosterone as men age. Exercise has been shown to prevent many of the causes, positively affects the health of the sperm, increase sperm counts in addition to testosterone which improves the chances of fertility and preventing male menopause.

Researchers at Yamaguchi University found differences in semen and hormone concentrations between men who were physically active compared to those who were sedentary. The study measured several elements of sperm quality in addition to its size and shape. They found that men who participated in moderate intensity aerobic activity had stronger hormone concentrations and produced healthier sperm.

Moderate intensity aerobic exercise can be accomplished by walking at a pace of roughly fifteen minutes per mile. Other examples of moderate intensity aerobic activities are water aerobics, playing doubles tennis, pushing a lawn mower, raking the lawn or shoveling light snow.

Moderate intensity aerobic exercise, however, was not found to raise testosterone levels and thus may not prevent male menopause. A twelve-month randomized clinical trial was conducted involving over one hundred men aged 40-74 years old who participated in moderate intensity exercises resulted in no changes to testosterone concentrations.

A study from Harvard University reported that men who lifted weights had an elevated concentration of sperm in their semen. Men who participated in such anaerobic exercise seven or more hours of per week had almost a fifty percent greater concentration of sperm compared to men who just performed less than one hour of anaerobic exercise per week. Additionally, anaerobic exercise has been show to increase the release of testosterone throughout life, even in elderly men.

squat

Anaerobic exercises like squats stimulate nearly every muscle in the body

Anaerobic exercises like squats stimulate nearly every muscle in the body. The time saving stimulation of multiple large muscle groups with one exercise will maximize the release of testosterone and other chemicals that will positively affect the health of sperm and prevent male menopause.

There are several variations of the squat exercise but the basics for all are similar. First, stand upright with your chest outward. Spread your knees and hips about shoulder width apart. Your toes should be pointed outward slightly.
 
 
 

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Men who lifted weights had an elevated concentration of sperm in their semen

If you are performing the exercise with a barbell then pull your shoulder blades back. The positioning of the shoulder muscles will allow you to rest a barbell on top. Do not rest barbell on your neck. If you are performing the exercise with a dumbbell or kettle bell then hold it with both hands in front.

Start by lowering your body by bending at the hips and pushing your buttocks outward and towards the floor. This will cause your knees to bend. Continue to lower your body until your thighs are almost touching your calves. It is important to keep your knees from going forward past the tips of your toes. Also, keep your chest up and look forward. Finish the squat by returning to the upright position by pushing your hips forward.

Male virility

There are many factors that affect sexual desire or libido. Psychological stress, medical problems including obesity, high blood pressure and diabetes along with the imbalance of testosterone and dopamine hormones can impair the libido of men. The combination of aerobic and anaerobic exercises may be necessary to combat all the factors that influence such desire.

The American Psychological Association supports the use of yoga as a practice tool to help relieve stress. Cross training, which consists of both aerobic and anaerobic exercises has been found to promote weight loss, lower blood pressure and blood sugar. Anaerobic exercises like weight lifting, as we just reviewed, will raise testosterone levels. Finally, exercise increases dopamine levels in the brain and has a protective effect on their receptors preventing the destructive changes that can occur during the aging process.

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One exercise that will increase your body’s dopamine levels is sprinting

One exercise that will increase your body’s dopamine levels is sprinting. Performing short bouts of high intensity exercises like sprinting has been shown to increase dopamine levels. Simply find a running track, an open field or a low traffic roadway and measure a distance of forty yards. After warming up, try sprinting the distance several times a week. Use a stopwatch to time your attempts. Finally, adding some competition may help improve your effort and performance, so invite one or more friends to race against.

Exercise has been shown to greatly benefit the human body. More specifically, both aerobic and anaerobic exercise positively affects male-specific health disorders like erectile dysfunction, adenoma of the prostate, male infertility and male menopause. Exercise is recommended as a vital aspect in the prevention of each. Additionally, exercise has been found to improve male virility by positively affecting the factors that impact sexual desire or libido. In conclusion, I will leave you with a quote by Mark Twain who once stated, “The secret of getting ahead is getting started.”