How to Exercise to Improve Erectile Dysfunction

Co-authored by Jeff Siegel

Last Updated: December 7, 2022 References

There’s almost nothing worse than not being able to perform when the moment is right. Nobody wants to have to deal with ED, but if you’re struggling with it, don’t worry. There are plenty of things you can do about it, including getting some exercise. Regular workouts have a whole host of health benefits and have been shown to be particularly helpful at combatting the effects of ED.

Question 1 of 5:

What is the best exercise for erectile dysfunction?

1
Kegels are the most common and beneficial exercises. You can combat the effects of ED by strengthening the muscles in your pelvic floor. Kegels are a great exercise for doing just that. The key is to do them the right way.^{[1]
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Research source} Focus on tightening only your pelvic floor muscles. Squeeze them for 5 seconds, and then release for 10 seconds. Repeat the exercise 10 times, and try to do them 3-4 times a day.^{[2]
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2
Try going for a daily 30-minute walk. One Harvard study found that a simple 30-minute daily walk may be linked to a 41% drop in the risk for ED. While it’s not a guarantee, getting outside and getting your blood pumping for half an hour each day certainly can’t hurt. Other studies suggest that moderate exercise can help improve sexual performance, and a 30-minute walk fits the bill of “moderate exercise.”^{[3]
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3
Pilates can also help strengthen your pelvic floor muscles. Try exercises such as knee fallouts. Lie on the floor with your knees bent and feet flat on the ground. Flex your pelvic floor muscles and slowly lower one knee sideways towards the ground, then bring your knee back. Repeat the motion with your other knee. Aim for 10 reps on each side to really build up your pelvic floor. Join a local Pilates studio to take classes or look online for video classes you can try.^{[4]
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Research source}
- Another Pilates movement that can help is the supine foot raise. Start by lying on the floor with both knees bent and your feet flat on the ground. Squeeze your pelvic floor muscles and lift 1 foot straight into the air to create a 45-degree angle. Hold it for a few seconds, then gently place it back on the ground. Repeat the motion with your other leg and shoot for about 10 reps on each side.
- Try the classic bridge exercise, too. In Pilates, it’s known as the pelvic curl. Lie on your back with your knees bent and your feet on the ground. Flex your pelvic floor muscles and lift your butt into the air so the weight of your body is on your shoulders. Hold it for a few seconds then slowly lie back down on the ground. Repeat the exercise up to 10 times.
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Try to get 40 minutes of aerobic exercise 4 times a week. Aerobic exercise improves your blood flow and can help you lose weight. It’s also been shown to help improve your ED.^{[5]
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Research source} There are lots of forms of aerobic activities, like walking, hiking, gardening, biking, running, boxing, swimming, rowing, basketball, and even dancing. Pick your favorite and make it a regular habit that you can stick to.^{[6]
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- Other exercises that work your glutes, hamstrings, and quads can also help strengthen muscles that can help with ED.

Question 2 of 5:

Can erectile dysfunction be cured with exercise?

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Research does suggest that exercise can help with ED. Studies found that men who ran for an hour and a half or did 3 hours of tough work outside each week were up to 20% less likely to develop ED than guys who didn’t exercise at all. So yes, it is possible that you can reverse or combat the effects of your ED through healthy, regular exercise. It certainly can’t hurt!^{[7]
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2
Losing weight through exercise can also help with your ED. Men who are overweight or obese are up to 50% more likely to have ED than guys with a healthy weight. Losing weight can be a way to help fight against ED and may even help reverse it. Additionally, obesity raises the risk of vascular disease and diabetes, both of which can cause ED. Excess fat can interfere with hormones and can contribute to ED as well. Basically, if you’re overweight and you’re dealing with ED, try to shave some of it off with a healthy diet and exercise.^{[8]
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Question 3 of 5:

Does lifting weights help erectile dysfunction?

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Weight lifting can be a great way to help erectile dysfunction. Any form of healthy exercise can help you lose any extra weight you’re carrying around and improve your blood flow. If you enjoy lifting weights, it can absolutely be an effective way to help fight against the effects of ED.^{[9]
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Go to source} If you’re new to lifting weights, talk to your doctor first to make sure it’s safe for you and consider working with a coach so you don’t injure yourself.
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It’s also part of a well-rounded exercise program. Strength training builds up your muscles and makes your bones stronger. It also improves your ratio of lean muscle to fat and can help you lose excess weight. Add in a few weight training sessions to your workout program to reap all of its benefits.^{[10]
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Question 4 of 5:

How can I improve my erectile dysfunction?

1
Eat a diet rich in natural foods and fewer processed and refined ones. A study done in Massachusetts suggests that eating a balanced diet that’s rich in fruit, vegetables, whole grains, and fish can potentially help decrease the likelihood of ED. Try to avoid eating red and processed meat as well as refined grains and sugars. With a healthy diet, you can lose weight and help combat ED at the same time!^{[11]
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2
Try getting in some tough aerobic exercise a few times a week. Aerobic exercises like running, swimming, biking, rowing, or even using an elliptical not only give you a heck of a workout—studies suggest they can actually improve ED. Regular exercise can also help you lose weight, which can also help combat the effects of ED. If you’re new to exercise, start slow with a daily 30-minute walk and work your way up to more vigorous activities.^{[12]
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3
If you’re stressed, anxious, or depressed, counseling can help. ED can be caused by psychological problems, too. If you’re struggling with any of these, a counselor or psychologist could really help. Don’t feel embarrassed to reach out to one for help. It could make a world of a difference and help fight against your ED.^{[13]
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4
Your doctor may be able to prescribe or recommend medications. There are plenty of ED medications out there, and if you’re struggling with the condition, your doctor may be able to prescribe one that works for you. If you’re interested in trying alternative medicines or supplements, talk to your doctor first. They’ll be able to recommend ones that are safe for you to try.^{[14]
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Mayo Clinic
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Question 5 of 5:

What do I do if my erectile dysfunction doesn’t improve?

See your doctor to see what other options you have. They can evaluate you to see if there are any underlying causes as well as recommend treatments and medications that may be able to help. Don’t feel embarrassed to reach out for help. There are plenty of ways you can try to beat your ED.^{[15]
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Mayo Clinic
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Expert Q&A

Question

How does exercise help with ED?

Jeff Siegel
Holistic Life Coach
Jeff Siegel is a Holistic Life Coach and the Founder of Jeff Siegel Wellness. With nearly 10 years of experience, he specializes in mind-body medicine, life coaching, health and wellness coaching, mindfulness, corporate training, and transformational public speaking. He received a Master of Education from Harvard Graduate School of Education, a Master of Buddhist Studies from The University of Hong Kong, and a BSc in Neuroscience & Biology from Emory University. He’s also a certified personal trainer, a certified Eating Psychology Coach, and a certified Koru Mindfulness Teacher.

Jeff Siegel

Holistic Life Coach

Expert Answer

ED is often caused by lifestyle factors like feeling stressed and being overweight. Exercise is a good way to manage stress, work on weight loss, and promote blood flow, which systemically helps with ED.

Warnings

Don’t take any prescription medications or herbal supplements to treat your ED without talking to your doctor to make sure they’re safe for you.

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