"Why Men Should Consider Kegel Exercises for Better Sexual and Urinary Health"

As men journey into midlife, the body undergoes various changes, some of which can subtly affect quality of life. Kegel exercises, traditionally associated with women’s health, are indeed a powerful tool for men too, particularly during this pivotal stage. 

John reading the newspaper and doing his kegel exercises

History of Kegel exercises.

Arnold Kegel was born in 1894 and was successful gynaecologist in the USA. He found that many of the women he was treating had weak pelvic floor muscles after childbirth. Dr. Kegel wanted to help these women overcome the upsetting symptoms they were experiencing.

Dr. Kegel undertook an 18-year medical study, publishing his paper ‘A Nonsurgical Method of Increasing the Tone of Sphincters and their Supporting Structures’ in 1948. His research led to the discovery of just how much influence the pelvic floor muscles have on the body. In conclusion, the paper has advice on how to strengthen pelvic floor muscles – by doing pelvic floor exercise.

Understanding Kegel Exercises for Men.

Strengthening the pelvic floor muscles, which support the bladder, bowel, and influence sexual function. For men, these muscles are crucial for a variation of benefits including but not limited to :

• Maintaining bladder control

• Preventing urinary incontinence

• Prostate surgery recovery

• Enhancing sexual performance 

• Improving erectile dysfunction and ejaculation control. 
  

How to do them.

Identification: Begin by identifying the correct muscles, which can be found during an attempt to halt urine flow mid-stream or tighten the muscles that keep you from passing gas.

Technique: Contract these muscles for a count of three to five seconds, then relax for the same duration. Aim for 10 repetitions to start and lead up to 20 repetitions in each session.

Consistency: Regularity is key. Daily exercises, preferably morning and night, are recommended for optimal results. Consider pairing them with daily activities such as brushing your teeth, commuting, or watching TV.

Word of the day: Nudiustertian: To make it simple, the word nudiustertian refers to two days ago (that is to say the day before yesterday). Unfortunately, it has fallen into disuse, although it is far more melodious than the day before yesterday.

Quote: Knowledge is power. Information is liberating. Education is the premise of progress, in every society, in every family. - Kofi Annan

Question: Were you doing the exercises whilst reading this?

Reference for more information :

1. UCLA HEALTH https://www.uclahealth.org/cancer/cancer-services/prostate-cancer/patient-resources/educational-materials/kegel-exercises-men

2. https://nafc.org/downloadable-pelvic-floor-exercises/