1.凱格爾運動（又稱骨盆底肌肉訓練pelvic floor muscle training）
在藥物尚不普及、再生治療也尚未問世的時代
凱格爾運動已被推崇對勃起功能有所幫助
根據研究
訓練3個月，與對照組相比，介入組男性的IIEF勃起功能平均顯著增加6.74分(P = 0.004)
訓練6個月，結果顯示進一步改善(9.88分)
對照組轉入積極治療後，也出現了類似的益處
而根據各種文獻回顧
凱格爾運動可改善勃起功能、早洩、骨盆腔疼痛、骨盆底器官脫垂、尿失禁、下泌尿道症狀
2.有氧運動
根據大型文獻回顧得到的結論
建議每週4次、每次40分鐘、中至高強度的有氧運動
連續6個月每週運動160分鐘有助於減少因缺乏運動、肥胖、高血壓、代謝症候群和/或心血管疾病引起的男性勃起問題
1.Kegel Exercises (Pelvic Floor Muscle Training)
In an era before the widespread availability of medications and regenerative therapies, Kegel exercises, also known as pelvic floor muscle training, were advocated for their potential assistance in improving erectile function.
Research studies have shown significant benefits from these exercises:
1. After 3 months of training, the intervention group showed a substantial average increase of 6.74 points in the IIEF erectile function score compared to the control group (P = 0.004).
2. With 6 months of training, further improvement was observed, with a score increase of 9.88 points.
3. Similar benefits were noted when the control group transitioned to active treatment.
Various literature reviews indicate that Kegel exercises can enhance erectile function, alleviate premature ejaculation, pelvic pain syndrome, pelvic organ prolapse, urinary incontinence, and lower urinary tract symptoms
2.Aerobic Exercise
Conclusions derived from extensive literature reviews recommend engaging in aerobic exercises of moderate to high intensity for 40 minutes, four times a week.
Consistent exercise for 160 minutes per week over a period of six months can help reduce erectile problems in men caused by a lack of physical activity, obesity, high blood pressure, metabolic syndrome, and/or cardiovascular diseases.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1324914/
https://www.sciencedirect.com/science/article/abs/pii/S0031940619300070
https://www.sciencedirect.com/science/article/abs/pii/S2050052115000025
https://www.sciencedirect.com/science/article/abs/pii/S1743609515314934
https://pubmed.ncbi.nlm.nih.gov/26483291/
https://www.fertstert.org/article/S0015-0282(10)00647-3/fulltext#secd87393071e162
https://pubmed.ncbi.nlm.nih.gov/29661646/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5960035/
https://www.nature.com/articles/s41443-018-0023-9
https://www.mdpi.com/1648-9144/57/9/864
https://www.nature.com/articles/s41443-018-0023-9
https://pubmed.ncbi.nlm.nih.gov/30907218/#full-view-affiliation-1
