1. Aerobic exercise
Aerobic exercise (brisk walking, jogging and running) has been proved to significantly improve male sexual function.
A recent study on white and black men found that men who love sports have better erections and sexual function than their peers, regardless of their race.
Other research reports show that 30 minutes of moderate to intense exercise every day can reduce the chance of male erectile dysfunction by 43%.
2. Basic exercises
Push-ups and sit-ups will exercise the muscles you use during sex-shoulders, abdomen and chest.
If you can't do standard push-ups, you can do one on your knees. Over time, until you can achieve 10, you can keep the flat support for at least 20-30 seconds.
3. High Intensity Interval Training (HIIT)
As you get older, you need to train hard to get better exercise results. You also need an exercise plan that can bring the greatest effect in a short time.
HIIT is an exercise mode that relies on quick, full-time input and short time to complete a series of actions.
For example, do a sprint, row a boat, or do a 45-second bobby exercise, then rest for a minute and repeat it 8 to 10 times.
HIIT can increase the total testosterone level and improve aerobic capacity, which can be translated into stronger endurance.
HIIT can also increase the level of free testosterone. In many people's training programs, they will do HIIT three times a week.
4.Kaigl training
You can do Kaigl training anytime, anywhere, without sweating and being noticed.
People usually think that Kaigl training is a female sport, but in fact it is also beneficial to men's sexual health.
If you suddenly stop urinating, then you have exercised your PC muscles.
It is recommended to practice this squeezing action several times a day (tighten 10 second, then relax and repeat it for more than 8 times). It can exercise pelvic floor muscles, help delay ejaculation, control your orgasm and experience better sexual pleasure.
5. Protect your heart
American Heart Association guidelines point out that penile erection is closely related to blood pressure and brain signals. The heart has strong pumping ability, more stable penis blood, better erection hardness and maintenance time. A lifestyle that is good for your heart is bound to be good for your sex life.
6. Do sweating exercise for half an hour every day
Aerobic exercise is beneficial to overall health, thus improving sexual ability. Sweat for half an hour every day (running or swimming, etc. ) can improve sexual desire.
7. Eat the right food
Some foods help to improve the blood flow of penis, such as onions and garlic. Bananas are rich in potassium and can stabilize blood pressure; Pepper and pepper can improve blood flow and reduce hypertension and inflammation; Foods such as salmon, tuna and avocado can enhance blood flow; Foods rich in B vitamins, such as pork, peanuts and kidney beans. It is beneficial to improve the nervous system and make the brain send signals to the penis more smoothly; Eggs are rich in B vitamins, which help to balance hormones and reduce stress.