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Xiao Li is an ordinary office worker, and his long-term sedentary and irregular living habits make him feel unwell from time to time, especially the soreness in his lower body and the faint back pain that makes him miserable.
During a physical examination, the doctor reminded him that his sedentary habits could lead to loose perianal muscles and even the risk of developing hemorrhoids.
This worries Xiao Li very much, after all, this kind of problem not only affects his daily life, but also may make him feel embarrassed in social situations.
In order to alleviate this discomfort, Xiao Li began to try various methods, and by chance he heard the "levator anus" exercise method shared by an old colleague in the fitness group.
At first, he was curious about this type of exercise, thinking that just contracting the anal muscles could do anything.
However, according to old colleagues, long-term adherence to the "levator anus" can not only prevent hemorrhoids, but also enhance the strength of the lower body, improve the health of the urinary system, and even help improve male sexual function. So Xiao Li had the mentality of giving it a try, and took time to do several sets of levator anal exercises every day.
At first, Xiao Li didn't feel much, thinking that it was just a "psychological comfort", but after a few weeks, he was surprised to find that the problems that had plagued him such as backache and anal pain had gradually subsided, and even sitting for a long time at work was no longer so uncomfortable.
He began to take this seemingly simple workout seriously, persevering every day. Xiao Li's physical condition has improved significantly, and his friends have noticed that he seems to have more energy, which makes him more convinced of the results of the levator anus exercise.
According to medical research, levator ani exercises, also known as Kegel exercises, are core to work the pelvic floor muscles.
Authoritative data shows that moderate Kegel exercises can strengthen pelvic floor muscles and prevent or alleviate hemorrhoids and urinary incontinence problems.
And by doing this exercise regularly, men can also improve prostate health and reduce the incidence of prostatic hyperplasia.
According to a 2016 study in the International Journal of Urology, among those who insisted on levator anal exercises, the rate of improvement in urinary system function reached 79% in men, and the improvement rate of sexual dysfunction in men also reached 55%.
1. What is levator ani exercise?
The levator ani exercise is not as complicated as it sounds, but simply involves consciously contracting and relaxing the muscles around the anus to exercise the pelvic floor muscles.
To put it bluntly, it is the alternating action of "lifting" and "putting". Although the process may seem a bit mysterious, you may have actually done similar actions without even realizing it.
For example, when you can't resist the feeling of wanting to go to the toilet, you are using this muscle, and levator ani exercise is to consciously control this muscle and let it be exercised.
The "protagonist" of levator ani exercise is the pelvic floor muscle, which is located in the lower abdomen and supports the pelvic organs, and for men, the health of this muscle is directly related to some key issues, such as urinary health, prostate function, and even sexual function.
For women, the levator ani also plays an important role in helping to maintain urinary health and improve the ability of the pelvic organs to support it.
The process of levator ani exercise is very simple, it does not require any equipment or a special venue, and you can do it anytime, anywhere.
For example, while sitting in the office, waiting in line for the elevator, or even watching TV, you can do it by contracting the muscles around your anus forcefully for a few seconds at a time, and then relax.
This action of retracting and releasing is similar to the feeling of clamping a small ball and then releasing it, doing ten to fifteen reps each time, and doing three to four sets a day can achieve a good workout effect.
Although this action is simple, it may be a little unfamiliar at the beginning, and many people don't know how to exert force for a while. This is actually quite normal, because we rarely consciously control these muscles.
You can try to find the muscle that is exerting force by hypothetically "holding urine" or "breathing", and after you get used to it, you can perform levator ani exercises more easily.
2. Men often levate the anus, what four benefits can they get?
1. Improve urinary system function
As many men get older, they experience embarrassing situations such as frequent urination, urgency, and even urinary incontinence.
While these problems may sound like "problems only for the elderly", their roots are often closely related to the health of the pelvic floor muscles.
The levator ani exercise is effective in strengthening this muscle to help control urination, and the pelvic floor muscles are like a "switch", if this switch is not strong enough, urine control will naturally have problems.
2. Helps prevent hemorrhoids
Due to work and living habits, many men sit for a long time and exercise less every day, which can easily cause hemorrhoids.
Levator ani exercises are effective in preventing hemorrhoids because they promote blood circulation around the anus and prevent local blood pooling.
Once the blood circulation improves, the pressure near the anus is reduced, so the risk of hemorrhoids is greatly reduced.
3. Helps with prostate health
The prostate is a vital organ unique to men, and its health directly affects the quality of life of men.
As we age, many men face the problem of prostatic hyperplasia, often experiencing symptoms such as poor urination.
Levator ani exercises can help relieve pressure on the prostate area by strengthening the pelvic floor muscles, promote local blood circulation, and reduce congestion of the prostate tissue, thereby preventing problems caused by prostatic hyperplasia.
4. Improve the quality of sexual life
For many men, the benefits of levator anal exercise are also reflected in the improvement of sexual function, which strengthens the muscles of the pelvic floor, which play a very important role in sexual activity.
Strong pelvic floor muscles help prolong sex and enhance sexual pleasure, and men can gain more control over their muscles by doing regular levator anal exercises, which in turn can lead to more confident and calm sex.
Many men have reduced sexual function due to high work pressure and fast pace of life, and levator ani exercise is a simple and non-side effect improvement method.
3. In addition to levator anus, these three ways can also make men "stronger"
1. Maintain regular aerobic exercise
Aerobic exercises like running, swimming, and cycling come to mind when many people think of exercise, and yes, they not only help you lose weight and keep your heart and lungs healthy, but they also have huge benefits for men's overall health.
Aerobic exercise improves cardiorespiratory fitness, increases endurance and helps blood circulation become smoother through sustained low- to moderate-intensity activity.
When the body's blood flow accelerates, all organs and muscles will receive a better supply of nutrients and waste products.
Especially for sedentary people, aerobic exercise can relieve the body's back pain caused by sitting for a long time and reduce muscle stiffness.
2. Reasonable strength training
Compared with aerobic exercise, strength training is more about weight-bearing exercises that target different parts of the muscles to improve muscle strength and shape.
Many people think that strength training is about building big muscles, but strength training is much more than that.
With moderate strength training, men can increase bone density and reduce bone loss as they age.
Especially for middle-aged men, as the testosterone level in the body decreases, the muscle strength will gradually weaken, and strength training can do a good job of maintaining muscle mass, making the body look more compact and powerful.
3. Adjust your diet
Many people ignore the huge impact of diet on health, in fact, eating right, the body will naturally become stronger, a reasonable diet does not mean that you have to strictly limit what you eat, but to maintain a balanced, healthy intake.
For men to be strong, they need high-quality protein, healthy fats, and adequate intake of carbohydrates, vitamins, and minerals.
Protein is the foundation of muscle repair and growth, and meat, fish, eggs, and legumes are all good sources of protein.
Healthy fats can come from fish oil, nuts, avocados, and more, which can help keep your cardiovascular system healthy.
IV. Conclusion
In fact, whether it is levator ani exercise, aerobic exercise, strength training, or even adjusting the diet, it is not an unfathomable secret.
Don't feel that these things are far away from you, and don't think that you only need to pay attention to your body when you are at a certain age, so that you can become "stronger", starting with every little action today.
Resources
[1] Li Hongyong. Family Medicine(Second Half of the Month),2023,(10):40-41.
[2] Wang Yanqun. Family Medicine,2023,(04):50.
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