The sexual and urinary benefits of Kegels for men
Men, if there was an exercise you could perform anywhere and anytime, required no equipment or showering afterward, and could significantly improve both urinary continence and sexual health, would you do it? If you answered yes, keep reading.
Pelvic floor exercises, known as Kegels, are used to strengthen pelvic muscles, which is essential for helping men achieve better enjoyment of sexual health along with improving male incontinence. Originally, Kegel exercises were developed primarily for women. The movement was named after gynecologist Dr. Arnold Kegel. Dr. Kegel published study showed that Kegel exercises effectively helped women with urinary incontinence, especially after childbirth. It was soon discovered that the nonsurgical benefits of Kegels also helped men with urinary incontinence and enhanced their sex life.
Kegel benefits Men’s Sexual Health
To understand better why Kegels for men are beneficial for both sexual and urinary health, let’s first explore Kegels’ benefits for men’s sexual health.
When men embrace performing Kegels, their sexual health will be enhanced in many ways. To begin with, Kegels improve blood circulation to the pelvic floor. This enhanced blood flow to the groin results in firmer erections and helps delay premature ejaculation. In addition, learning how to contract muscles in the pelvic floor on demand is vital for lasting longer.
As men age, erectile dysfunction (ED) becomes more prevalent, throwing a wrench into a man’s sex life. Kegel exercises can be part of the treatment plan for erectile dysfunction as it helps improve symptoms associated with ED.
Men will be happy to learn that regularly practicing Kegels can improve pleasure and increase the number of orgasms.
Kegel benefits for Men’s Urinary Continence
Men suffering from urinary incontinence know very well the embarrassment and discomfort of experiencing the unintentional loss of urine. The inability to control urine leakage is often attributed to weak or damaged bladder muscles, an overactive bladder, certain prostate conditions, or nerve damage.
Male urinary incontinence is preventable and manageable as frustrating as this problem can be. Kegel exercises are a natural home remedy for controlling a leaky bladder.
For men to have good urinary continence, Kegels are a solution for strengthening the PC or pubococcygeus muscle. This PC muscle, similar also in women, stretches from the pubic bone to the tail bone, mimicking a hammock-like floor supporting organs found in the pelvis like the bladder and rectum and supports the function of the sphincter muscles. Many doctors recommend Kegels as one treatment method for benign prostatic hyperplasia (BPH) and prostatitis, an inflammation of the prostate gland. It may also be beneficial for reducing premature ejaculation along with other sexual benefits such as more intense orgasms and stronger erections.
When treating urinary incontinence, Kegels are considered the first line of treatment. When practiced regularly for five minutes, two or three times daily, a man will likely see significant improvement in his ability to control urinary leakage.
Targeting the PC muscles using Kegels, can help men gain better control of urination. Another possible cause of urinary incontinence can be a weak urinary sphincter, possibly from prostate cancer or a bladder that doesn’t contract. Kegel exercises can improve this situation and, in many cases, help a man regain complete bladder control.
How men can do Kegel exercises
Performing a Kegel exercise is extremely subtle – no one will ever know if a man (or woman) is doing them. For men, the muscles used to stop urination mid-stream or to prevent from passing gas are the muscles they should tighten. This type of maneuver is what engages the pelvic floor muscles. When done correctly, men can do Kegels whether lying down, sitting, or standing. However, to get the most benefit from Kegels, it’s best to evenly divide between one-third done while laying down, one-third while sitting, and one-third while standing.
Here is an example of how a man can target the right muscles to do Kegel exercises:
- Contract the muscles of the pelvis to a slow count of five
- Release the muscles slowly, counting to five
- Repeat ten times
- Do a set of Kegels daily, three times a day
Kegels can easily fit into a man’s daily routine with the following examples:
- During brushing teeth or showering
- After urinating, helping release the last drops of urine
- Standing in line
While doing Kegels, remember not to tense the buttocks, legs, or stomach muscles.
When can a man expect results from Kegel exercises?
If a man performs Kegels three times a day every day, he should notice improved bladder control in three to six weeks, if not sooner. Men can record their urine leakage daily to see if improvements are occurring. If no changes happen after a month, a man may not be using the correct muscles. Men should talk to their doctor or urologist for tips on finding the right muscles to exercise.
Three ways to make Kegel exercises a habit
For any exercise to be effective, they need to be done regularly. The same goes for seeing good results from Kegels. Here are three tips on making this move a regular habit:
- Stay consistent – Try to do Kegels at the same time each day. For example, make performing Kegels convenient while brushing teeth, urinating, or watching TV.
- Remember the benefits – Kegels offer many benefits besides controlling urinary incontinence, such as prostate and sexual health.
- Take note of the progress made – Be aware of improvements in bladder control. It takes a few weeks, but with consistent practice, Kegels can make a big difference in fewer urinary leaks and more freedom to live without bladder worries.
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.