What Are the Best Exercises For ED?

We’ve all heard about the benefits of exercise for maintaining good health. Many studies conducted over half a century have shown that regular physical exercise reduces the risk of developing some health ailments.

These health ailments include stroke, heart disease, and certain types of cancer (colorectal cancer, for example). Exercising regularly also eases the risk of chronic health issues like diabetes, high blood pressure, and arthritis.

What may come as a surprise is that exercising regularly may help prevent some prostate disorders. For example, emerging scientific research suggests that engaging in a few hours of exercise (in a week) reduces the risk of ED (erectile dysfunction).

Understanding Erectile Dysfunction

Erectile dysfunction, also referred to as impotence, is the inability of men to get and keep an erection firm enough to have sexual intercourse. There are various physical and emotional causes of this condition.

Physical causes – diabetes, kidney disease, high cholesterol, obesity, etc.

Emotional causes – stress, anxiety, depression, and relationship problems.

According to research by the National Institute of Diabetes and Digestive and Kidney Diseases, about 30 million men in the United States have impotence [1].

To learn more about erectile dysfunction and its treatment options, you can visit our guide on this topic.

How Exercise Improve Erectile Function?

Some of the ways exercise helps with erectile dysfunction are –

Improving blood flow – To get an erection, it is important to have proper blood flow into the penis.

Exercise improves heart health and blood circulation, which equals better blood flow to the penis.

Weight management – Being obese or overweight can worsen erectile dysfunction, and a physical workout is the best solution to get rid of the extra weight.

Reduces stress – Stress is an important factor leading to erectile dysfunction in men. Exercise has been proven to reduce stress, which in turn improves men’s sexual health.

Exercises to Eliminate Erectile Dysfunction

Below, we have discussed some of the best exercises to eliminate erectile dysfunction.

Basic Kegels

One of the most common exercises for better erections is kegels. Kegel exercises are also known as pelvic floor exercises. By performing this exercise, an individual can strengthen the muscles on the pelvic floor.

In men, Kegels strengthen and target the bulbocavernosus muscle. This muscle fills the penis with blood during erection and empties the urethra after urination.

By targeting the bulbocavernosus muscle, you can experience longer-lasting erections.

A study by Grace Dorey et al., published in 2005, suggested that pelvic floor exercises should be considered for men seeking long-term resolution of their impotence.

Before performing the Kegel exercise, locating the bulbocavernous muscle is crucial. The easiest way to do this is by stopping your stream during urination multiple times. The muscle used to do that is the one that you need to target with Kegels. Make sure that you are not clenching muscles in your stomach, buttocks, or legs. Otherwise, you won’t see the same results.

• To perform basic Kegels, begin by standing, sitting, or lying.
• Clench the bulbocavernosus muscle and hold for at least three seconds.
• Release and repeat the same three to five times.
• Repeat this set at least three times a day for effective results.

Some other types of pelvic floor exercises include – quick flicks, elevator kegels, and super Kegels, to name a few.

Beyond Basics

Some other types of exercises that are found to be effective for erectile dysfunction include –

Pilates Exercise

Pilates is a type of low-impact exercise method known for improving core strength, flexibility, and overall body awareness.

Practicing Pilates regularly is a great way to fight ED. Below are some pilates exercises that one can try to improve ED.

Knee Fallouts 

• Start knee fallouts by lying flat on your back.
• Put your feet on the floor.
• Now, bend your knees.
• Contract your pelvic floor muscles, and slowly lower one knee sideways towards the floor.
• After moving your knee as far as it can go to the side, slowly bring it back to the center while engaging your pelvic muscles.
• Repeat the same with the other knee, and do five repetitions on each side.

Supine Foot Raises

• Start supine foot raises by lying flat on your back with your feet on the floor and knees bent.
• Now, raise one foot into the air, maintaining a 45-degree angle with your leg while contracting your pelvic floor muscles.
• Hold this position for a count of five.
• Now, slowly lower your foot back down.
• Repeat the same with the other foot.
• Do five reps on each side.

Aerobic Exercise

To combat erectile dysfunction, working the muscles beyond the pelvic floor may be helpful.

Aerobic activities, such as cycling or walking, at least thrice a week for 30 minutes can be as effective as medication to improve erectile function. These claims were made by a new analysis published in 2023 by Mohit Khera et al. in The Journal of Sexual Medicine [2].

Yoga

Yoga is a practice that engages in bringing harmony and balance between the mind and body.

Yoga has been shown to improve flexibility, improve blood flow, and encourage mindfulness. These effects are thought to help improve the symptoms of ED naturally.

In a study published in 2024 by Subrahmanaya Bhat et al., it was revealed that Yoga is a safe, effective, and affordable approach to managing impotence. Men can improve their quality of life and regain confidence in sexual functioning by performing yoga [3].

Some of the yoga poses for erectile dysfunction are as follows –

Standing forward bend

• To perform this yoga, stand straight and place your hands on the hips.
• Now, while keeping your knees straight, bend your upper body.
• Extend your hands towards the floor, but do not touch your toes.
• Hold this pose for half a minute.

Bound angle pose

• To perform this yoga pose, start by sitting down and extending your legs in front of you.
• Now, fold your legs towards your pelvis.
• After completely folding the legs, bring the knees down on either side of your body.
• Grab your ankles with both hands.
• Stay in this position for 5 minutes.

Discover effective yoga poses for erectile dysfunction by exploring Healthline’s comprehensive guide on the topic.

Natural remedies Such As Lifestyle changes To Treat ED

Some natural remedies for ED  include the following [5] –

Quit Smoking

Quitting smoking is crucial to improve sexual well-being. Smoking has various negative effects on your health, especially on your circulatory system. For a firm erection, good blood flow to the penis is necessary; smoking can affect good blood flow, especially the genitals can be affected. This can make it difficult to get or keep an erection.

Improving The Diet

Diet is also an essential aspect of ED prevention and treatment. Following a balanced, healthy diet and limiting the intake of alcohol and food items with sugar, added sugar, and fat will help to reduce the risk of developing impotence.

To learn about the best and worst dietary choices for erectile dysfunction, visit our blog page, “The best and worst foods for erectile dysfunction.”

Hydration

Dehydration can make it difficult for the body to function normally. This can affect your body’s ability to send the necessary signals necessary for getting an erection. Drink enough water throughout the day, over 3 liters daily.

Alternative Therapies For ED

Some alternative therapies for ED are –

Talking therapies

An individual’s emotional or mental health can have a significant impact on sexual functioning, including erectile dysfunction.

Talking with a mental health professional, such as a psychologist or counselor, can often help people overcome anxieties and stresses linked with relationships, sexual life, and other areas of life.

ED Devices

Various ED devices available on the market can help people get and maintain an erection. For instance, vacuum devices are mechanical pumps that create an erection by drawing blood into the penis. People can also try ED rings, which are bands that a man places around the base of their penis to sustain an erection.

Prescription Medication

Prescription drugs are a very effective treatment option for ED that works by increasing blood flow to the penis. The most popular FDA-approved drugs for ED are Sildenafil, Tadalafil, and Vardenafil.

Safety Considerations

• Initially, a person may only be able to perform an exercise a limited number of times, and it can take time to build strength in the targeted muscles.
• Practicing these workouts regularly and slowly increasing the repetition count can improve muscle strength in a measured, safe way.
• If you experience any pain while performing exercises for ED, stop the exercise immediately and seek emergency medical help [4].

When To Contact A Doctor

A person should speak to a healthcare provider if they are experiencing erectile dysfunction regularly.

It is important to note that ED medications and natural remedies for ED can cause adverse effects. There is also a risk of drug interaction with existing medicines. Therefore, a person should always consult a doctor before taking anything to treat ED.

Conclusion

Incorporating the exercises mentioned above can be a positive approach to managing impotence. However, always consult with a qualified doctor before adding any new form of exercise to your routine, especially if you have preexisting health conditions.