Overcoming Performance Anxiety: Tips for Men to Revitalize Their Sexual Life
While some men may appear suave and composed on the outside, they may secretly grapple with challenges in their intimate life. Have you ever experienced the frustration of feeling powerless? It's not necessarily a matter of physical inability but rather the failure to utilize your body's potential effectively. Here, we present some strategies to help you break free from the shadows of "sexual dysfunction."
Start Exercising Early to Delay Sexual Dysfunction
By the age of 30, establishing a regular exercise routine can help fend off performance issues. Traditionally, Kegel exercises have been viewed as a female-centric method aimed at enhancing sexual health, particularly among postpartum women. However, renowned sexologist Trevor Core, in his book "From Sex to Sexuality," has emphasized that Kegel exercises are just as beneficial for men.
Understanding Kegel Exercises
Kegel exercises were developed by American gynecologist Arnold Kegel to reduce urinary incontinence in women after childbirth. Over time, it became evident that these exercises could strengthen the pelvic floor muscles. Healthy pelvic floor muscles enable women to exert control during intimacy, thereby enhancing their sexual experience.
"Men can certainly benefit from Kegel exercises, especially those who have sedentary jobs," advises Professor Zhu Jichuan, Chairman of the Male Urology Section of the Chinese Medical Association and a specialist in Urology at Peking University. Sedentary lifestyles can lead to weakened pelvic muscles, increasing the risk of prostate issues that may affect male sexual performance.
The Benefits of Kegel Exercises for Men
Kegel exercises, sometimes referred to as "anal lifting exercises," can significantly improve blood circulation and muscle elasticity in the pelvic area. This not only enhances local venous circulation but also alleviates issues such as venous congestion.
Additionally, these exercises can provide a beneficial massage effect on the prostate, promoting improved blood flow and reducing inflammation. "Starting these exercises at age 30 can help with short-term improvements in sexual performance, prevent conditions like erectile dysfunction and premature ejaculation, and delay age-related sexual dysfunction," Professor Zhu notes. Moreover, they can also assist in preventing urinary incontinence and hemorrhoids.
Convenient and Flexible
The great thing about Kegel exercises is that they can be done anytime and anywhere—whether you are driving, standing in line, or relaxing on the couch while watching TV.
How Men Can Perform Kegel Exercises
Men can engage in Kegel exercises similarly to women. The key is to consciously contract and relax the pelvic floor muscles. Start by simulating the action of tightening the anus while holding for one second before relaxing. Initially, aim for two sets of 20 repetitions each day, gradually increasing to two sets of 75 repetitions. Ensure that your body remains relaxed and free from external pressure during this process.
Revive Your Sexual Confidence
In summary, overcoming intimate challenges is within reach when you actively engage in Kegel exercises. Not only do they provide both physical and emotional benefits, but they also empower you to reclaim confidence in your sexual health.