The Best Exercises That May Improve Erectile Dysfunction

Article Summary:

• Erectile dysfunction is a common condition, which can be caused by a range of factors.
• Fortunately, it is treatable and certain lifestyle factors can also help to manage it.
• Certain types of exercise, like pelvic floor exercises, may support erectile function when completed consistently.

The Best Erectile Dysfunction Exercises to Improve Performance

Erectile dysfunction is a very common condition, which may affect almost half of people assigned male at birth (AMAB) aged 40-88 in Canada. [1]

However, it is highly treatable. [2] While some people may choose to try medical treatment, you should first speak to your clinician to rule out any underlying conditions. It's also worth making certain lifestyle changes, to see if they help improve the condition. And one of the most effective changes you could make is to add certain types of exercise to your regular routine. [3]

In this article we'll explore the exercises which have been shown to improve erectile function, and provide guidance on how you can safely and effectively add more movement into your daily life.

What is erectile dysfunction?

Erectile dysfunction happens when a person can't achieve or maintain an erection firm enough for penetrative sex.

During sexual arousal, the blood vessels in the penis widen. This allows more blood flow into the penis, making it hard and causing an erection. However, with erectile dysfunction, a range of factors can prevent this from happening effectively. This makes it difficult to get, and stay, erect. [4]

What causes erectile dysfunction?

There are many reasons why a person may experience erectile dysfunction, because achieving an erection involves many different parts of the body: not just our circulatory system, but also our brain, hormones and even our emotions. [2, 4, 5] Sometimes it's due to an underlying medical condition, like high cholesterol. [6] It can also be caused by certain types of prescription medication, like some types of anti-depressants. [7]

And it's not just physical health that matters. Our mental health also plays an important role and, in some cases, issues like anxiety and low self-esteem may not only cause erectile dysfunction but also worsen it. [4, 7]

Lifestyle factors also have an important part to play. Smoking, drinking alcohol, recreational drug-taking and a lack of physical activity may all negatively impact your ability to get and maintain an erection. [7]

And, while a lack of exercise can negatively impact erectile function, regularly taking part in certain types of exercise may improve erectile function. [8]

How can exercise support erectile function?

We all know that regular physical activity is really important for overall health: it can reduce the risk of cardiovascular disease, improve your mental health and support your quality of life. [9] But here's why it can also improve erectile dysfunction:

Strengthen your pelvic floor

Engaging your pelvic floor helps to strengthen the pelvic muscles that support an erection. By training these specific muscles with pelvic floor exercises, over time it may become easier to sustain an erection. [10]

For example, kegel exercises could be beneficial if you experience erectile dysfunction. A randomized controlled trial found that men who performed pelvic floor exercises for 3 months showed significant improvements in erectile function, compared to those who only received lifestyle advice. [11]

Enhance blood circulation

Certain types of exercises, like aerobic activity, help to strengthen the heart and lower blood pressure. This doesn't just support your cardiovascular health: it also supports the dilation of blood vessels, to help achieve an erection during sexual arousal. [3,12] They also increase testosterone levels, which is important for sexual health. [13] In fact, a review of 11 studies found that men who did aerobic exercise experienced better erections and higher scores on a medical questionnaire used to measure erectile function. [13]

Reduce stress and anxiety

Research has shown a link between negative mental health and erectile dysfunction. [14] But engaging in exercise regularly may improve your emotional wellbeing. [15] And, as a result, it may also support improved sexual function. [3]

However, not every exercise to prevent erectile dysfunction has to be physical. Practising mindfulness may also help improve outcomes. [16]

Safety considerations

Before you begin any new physical activity, especially if you're either new or returning to exercise after a break, it's important to speak to your healthcare provider first. Make them aware of any underlying medical conditions you either currently have, or have previously experienced.

Remember that not all exercises are suitable for everyone, and each person will have a different level of fitness. Listen to your body throughout any exercise routine, and move at a pace that feels comfortable for you.

If you start to feel unwell or experience any abnormal symptoms, stop the exercise immediately and, if necessary, seek medical help.

It's always best to begin a new exercise slowly and gradually build your way up to an increased duration or difficulty. This will not only reduce your risk of injury, but also promotes sustainable, long-term lifestyle changes.

Exercises to improve erectile function

Certain types of physical activity are particularly beneficial for improved sexual function. And making small but sustainable lifestyle changes may help to improve your performance.

Kegel exercises

Research shows that pelvic floor exercises ("Kegel exercises") may improve both erectile dysfunction and premature ejaculation, when practised consistently. [10]

Pelvic floor exercises don't need any additional equipment, and they can be practised from the comfort of home. Here's a simple exercise to get you started:

1. Find a position that feels right for you. This could be sitting on a chair, or lying down.
2. Identify your pelvic floor muscles (these are the muscles we use to control our urine flow). To do this, imagine trying to stop a stream of urine mid-flow.
3. Now you've found your pelvic floor muscles, it's time to practise strengthening them. Draw your pelvic floor muscles up and in (as if you're trying to hold in urine, or stop peeing). Squeeze for 3 seconds, and then relax for 3 seconds. Keep breathing normally throughout the exercise.
4. Try to repeat this step 10 times. At first it may be difficult, especially if you're not used to working your pelvic floor muscles. But, with practice, it should become easier.
5. Work your way up to repeating this exercise 2 or 3 times each day.

For more information on Kegel exercises, and for additional advice on how to support your pelvic floor muscles, speak to your healthcare provider. [17,18]

Aerobic exercises

Aerobic exercises have been shown to support cardiovascular health and erectile function. [3]

Health Canada advises that adults should get at least 150 minutes (total) of moderate to vigorous physical activity every week. [19] But if you're new or returning to aerobic exercise, prioritize low-impact movement (like short swimming sessions) and gradually build your way up to exercises of moderate to vigorous intensity (like a spin class).

Other examples of aerobic exercise include:

• Walking
• Jogging or running
• Cycling
• Swimming
• Climbing stairs
• Hiking

If you’re looking for a natural way to improve erectile dysfunction, regular aerobic movement could be a great place to start.

Mental health exercises

A healthy mind is just as important as a healthy body. If you feel stressed, overwhelmed or you're experiencing negative thoughts, try a gentle mindfulness exercise like "box breathing" to slow anxious thoughts and promote stress reduction: [20]

1. Sit in a position that feels comfortable to you. This could be cross-legged on the floor, or seated in a chair with back support: wherever feels best for you.
2. Remove all distractions, like your phone and any background noise like the TV or radio.
3. Close your eyes if it feels comfortable, and place one hand over your heart and the other over your stomach.
4. Slowly breathe in through your nose for 4 seconds. Feel your chest and stomach fill with air.
5. Hold your breath for 4 seconds.
6. Slowly breathe out through your mouth, counting to 4 seconds.
7. Hold your breath again, this time with empty lungs, for 4 seconds.
8. Repeat this exercise 3-4 times, if it feels comfortable. [21]

This type of exercise may help with stress reduction, and support overall wellbeing. [21]

Remember that change can take time. But by slowly and safely adding a range of sustainable movement into your daily life, from pelvic floor exercises to walking, over time you may begin to see an improvement in erectile function.

If you experience erectile dysfunction, help is available. It's a common condition and, in most cases, can be easily treated. [2] And if you're considering medication, our friendly team is here to help. They'll help you to check your eligibility, and will be available to support you throughout your erectile dysfunction treatment.

Find out which treatment may be suitable for you with MedExpress.

References

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