Men over 40 years old with few morning erections and accompanied by erectile dysfunction This situation is often related to changes in hormone levels, decline in vascular function, and lifestyle habits caused by aging. It is necessary to strengthen hormone maintenance, vascular maintenance, and targeted examinations on the basis of the original conditioning plan. The following is an appropriate and precise conditioning plan: 1、 Enhanced daily conditioning (suitable for 40+physiological states) 1. Exercise upgrade: focus on vascular and hormone regulation Aerobic exercise: 4 times a week, 30 minutes of brisk walking+climbing (or swimming) each time, to improve cardiovascular function and penile blood flow perfusion, more suitable for middle-aged men's vascular maintenance than simple jogging. Kegel Exercise Advanced: Added the "Fast Retraction and Release" mode, which tightens the PC muscles for 1 second and then relaxes them, 20 times per group, 2 groups per day, combined with "Slow Retraction and Slow Release" (5-second tightening+5-second relaxation) to enhance the pelvic floor muscles' support for erection. Avoid prolonged sitting: Get up and do 5 deep squats every 40 minutes to promote blood circulation in the lower body and reduce the impact of pelvic congestion on erection. 2. Dietary targeted adjustment: supplementing hormone precursors and vascular nutrition Add androgen related ingredients: 2-3 times a week with bullwhip soup, lamb loin (moderate amount, less than 50g each time), or soak 10 goji berries and 1 slice of ginger in water every day to supplement zinc and natural hormone precursors; 1 egg per day (egg yolk contains cholesterol, which is a raw material for androgen synthesis, 40+does not require excessive dietary restrictions). Ingredients for blood vessel maintenance: 100g deep sea fish (salmon, saury, including Omega-3) every day, or 1 cup of oatmeal Congee to reduce blood viscosity; Eat less animal organs and high cholesterol takeout to avoid worsening arteriosclerosis. Quit the habit of invisible kidney damage: do not drink strong tea/coffee (after 3pm), do not hold urine, do not drink a lot of water one hour before bedtime, and reduce the metabolic burden on the kidneys. 3. Synchronization of daily routine and hormones: fixed "testicular maintenance time" Before 22:30, go to bed and ensure a deep sleep from 23:00 to 3:00 in the morning (this stage is the peak period of testosterone secretion). Stay away from your phone for one hour before bedtime (blue light inhibits melatonin, indirectly affecting hormone secretion). Sunbathing for 20 minutes every day (9-10am) promotes vitamin D synthesis, which can increase testosterone levels and vascular elasticity.