Viva51, you can do kegels with your other exercises or separately. Usually it is best to do them little separately, because then you can focus to them better. You can start doing for example 30 short 1 second kegels and 15 long 10- 15 seconds kegels. In long ones you can with time variate the length within about 10- 60 seconds.
It really isn’t big deal, that how much kegels you do, if you just rest enough. Do the amount of kegels, that feels fine and then keep a day off with kegels and then do them again.
Having sex or masturbating after session can be bad if it is much extra stressful to penis. Another reason is, that your flaccid might decrease for a moment, but does that have something negative effect is a better question.
Mostly this whole thing is just playing safe. Personally I try to play safe, but it is just me.
The important thing to avoid is, that your sex or masturbation doesn’t become to a session number 2, when it can have negative effects.
I am not very good with encouraging words, because they usually feel like just empty words, but I have some tips and things to remind again.
Most growth in PE is achieved during exercise and when resting it stays like that in ideal situation.
So to have some growth you must get some during the workout. It isn’t necessary to blow up your penis, you need just to get a little over the edge and that is enough. This is place where the playing safe usually happens, people almost explode their dicks. So a little growth during exercise is usually necessary, but only a little.
I wrote earlier about sweat exercising and I think, that it is still a very good tip.