Both men and women suffer from weak pelvic muscles as soon as they reach old age. The pelvic muscles weaken due to lack of exercise and other physical activity.
When this happens, you'll experience a lot of health issues like bowel and bladder incontinence. The good thing is that you can avoid this from happening by doing Kegel exercises for men.
Check out the article below to learn more about Kegel exercises for men.
What are Kegel Exercises?
Kegel exercises are exercises done to the pelvic area so that the muscles tighten up and become stronger.
It is commonly prescribed to people to help them control their bladder and bowel movement. The exercise can also have a lasting effect on a man's erection.
The pelvic floor muscles don't often get a lot of exercise, and as you age, they begin to deteriorate.
Doing Kegel exercises will help strengthen the muscles and help support the organs that are just above the pelvic floor muscles.
When to Do Kegel Exercises
Many people who have bowel or bladder incontinence are likely to be prescribed to do Kegel exercises several times a day.
They are often done as part of your daily routine. You can do the exercise in the morning, while you're urinating, or even right before you go to bed.
You can incorporate Kegel exercises in most of your daily routines.
Who Needs to Do Kegel Exercises
There are a lot of people who are required to do Kegel exercises. Many people who suffer from certain health conditions must do Kegel exercises.
Conditions that put stress on the pelvic floor muscles can cause them to deteriorate; hence exercise is very much recommended.
People who are obese, pregnant, have bladder and bowel incontinence, and those who are above the age of 60 should practice Kegel exercises.
How Long Does It Take to Feel a Difference?
It all depends on the condition. People who suffer from chronic conditions will have to do Kegel exercises for a lot longer than those who have an acute condition.
It may even take as long as several weeks to several months to feel the difference. You may not even feel any different at all once you become used to doing the exercise.
While you may only need to do the exercise for your current health condition, it is still highly suggested to continue even after your condition has subsided.
The Benefits of Doing Kegel Exercises
Kegel exercises have a lot of health and financial benefits, especially for men and those who suffer from bowel and bladder incontinence.
These exercises can help prepare your body for surgery as well.
Pregnant women who are halfway through their pregnancy should already start doing this to help them control their pelvic muscles more.
Improves Bladder and Bowel Health
For those who are suffering from bowel and bladder incontinence or those who cannot control when they urinate or defecate, Kegel exercises help you in relieving such discomfort.
One of the many reasons why this happens is because of weak pelvic floor muscles.
By strengthening it with exercise, you're able to gain full control over your pelvic muscles and avoid any accidents.
Lower Healthcare Costs
You can also lower your healthcare costs by reducing the number of times you visit the clinic or hospital due to your condition.
Strengthening your pelvic muscles through Kegel exercises has proven to be very helpful with certain conditions in that area.
If you want to lower your medical fees, be healthier and choose to practice Kegel exercises today.
Manage Prostate Pain
Men who suffer from prostatitis inflammation of the prostate gland or benign prostatic hyperplasia will surely benefit from Kegel exercises.
These health conditions can be very painful, and the swelling can cause a lot of discomfort in the pelvic region.
Doing Kegel exercises can reduce the onset of pain and help manage the swelling that comes with these conditions.
Increase Sexual Pleasure
If you want to have a better time with your private life, many medical professionals have recommended that you also do Kegel exercises to increase sexual pleasure.
You're able to get better control of your ejaculation and sensation in the area.
This allows for better pleasure for both you and your partner.
How to Perform Kegel Exercises
The main goal of Kegel exercises is to strengthen your pelvic floor muscles.
This helps create a strong barrier between your organs; thus, you're able to control them.
Having the right amount of exertion during the exercise, as well as frequency and duration, is key to obtaining good results.
Locating Your Pelvic Muscles
The first thing that you need to do is to find your pelvic muscles.
You can do this when you try to stop yourself in the middle of urinating.
If you feel a little bit of constriction in your pelvic area, it is where your pelvic floor muscles are located.
Contractions are Key
Kegel exercises are all about the technique of contracting your muscles.
Try to tighten them as long as you can, but three seconds is a good start.
Relax the muscles again for at least three seconds and do the cycle. Try it a few times, but make sure that your contractions become longer each cycle.
Gradually Extend the Time
The length of your contractions is important in strengthening your pelvic muscles.
Once you have it down to a rhythm, slowly extend the time you spend doing the exercise.
You can also extend the duration of the contractions as you go. Do this several times every day for the next couple of months, and you will soon feel the difference.
Explore Different Duration and Intensity
You can also cycle through different durations and intensities of the contractions.
This way, you can determine if you have control over your pelvic floor muscles.
If you're able to do this without putting too much effort, that's when you know you have achieved such a feat.
Conclusion
Doing Kegel exercises will always be beneficial for both men and women. If you're having a hard time doing the exercise or if you feel any pain, make sure that you talk to your doctor about it. You'll be able to take full control of your pelvic floor muscles once you've mastered Kegel exercises.
