Erectile Dysfunction, or ED, is a common problem in which men cannot get or maintain an erection during sexual intercourse.
A study on ED says that 30 million individuals in the U.S. have experienced ED issues.
It’s not unusual to have trouble getting or keeping an erection now and then.
But if it happens more than half the time, it could signify that you are experiencing ED issues.
Medications are popular and effective options to treat ED. However, there are also Erectile Dysfunction exercises that can help improve ED symptoms.
This article elaborates on all the exercises that can assist in treating Erectile Dysfunction.
Table of Contents
How do Erectile Dysfunction exercises help
Erectile Dysfunction exercises target the muscles in the pelvic area. These muscles are responsible for maintaining an erection.
Some of the ED exercises help increase the blood flow required to get or maintain an erection.
According to Nature Reviews Urology, ED exercises are the best way to boost Nitric Oxide and improve endothelial function.
ED exercises can also boost testosterone levels and decrease stress.
Hence, all the above factors are helpful in improving erectile function.
Various Erectile Dysfunction physical exercises that can help in treating ED are
- Kegel Exercises
- Aerobic exercise
Kegel exercises for Erectile Dysfunction
Kegel exercises are also known as pelvic floor exercises.
They are considered the best exercises for treating Erectile Dysfunction.
They are designed to strengthen the muscles of the pelvic floor.
Pelvic floor muscles support the bladder, uterus, and rectum. They are essential for both sexual function and urinary control.
As per BJU international, pelvic floor exercises can promote better sexual and urinary health.
Patients looking for long-term resolution of their ED issues must make this exercise a necessity along with the prescribed ED pills.
How do Kegel exercises help to treat ED
The logic behind doing kegel exercises for ED is that the pelvic floor muscles are crucial in controlling blood flow to the penis.
By strengthening pelvic floor muscles, you can improve penile blood flow. This lead to stronger and longer-lasting erections.
Incorporate Kegels into your daily routine. Doing them regularly (3-4 times a day) is important for maximum benefit.
To perform the Kegel exercise, you need to follow some steps.
Identify the pelvic floor muscles
It is crucial to find the right muscles before starting the exercise.
The pelvic floor muscles are a group of muscles at the bottom of the pelvis that forms a sling or hammock.
These muscles support the bladder, uterus, and rectum. They are important for both sexual function and urinary control.
You can try the following to find your pelvic floor muscles:
- Stop urination: The next time you urinate, try to stop the urine flow in between. The muscles you use to do this are your pelvic floor muscles.
- Try to hold in gas: Another way to find your pelvic floor muscles is to pretend you are holding in gas. The muscles you use to do this are your pelvic floor muscles.
Once you have identified your pelvic floor muscles, you can start your exercises.
It’s important to remember that these muscles should be relaxed when not in use.
They should not be tensed or contracted for prolonged periods, as it can lead to tension and pain.
Contract and relax
Once you’ve identified the right muscles, you can start the exercise.
Contract the pelvic floor muscles for a count of three. Then relax the muscles for a count of three. Repeat this for 10 to 15 repetitions.
You can try this in different positions, like lying down with your knees up, sitting in a chair, and standing
As you get comfortable, you can gradually increase the number of repetitions you do in one set and the number of daily sets.
It’s important to note that kegel exercises alone may not be enough to treat ED. They should be combined with ED medications and other lifestyle changes.
Aerobic exercises to treat Erectile Dysfunction
Aerobic exercises, such as walking, jogging, or cycling, can help to improve ED issues.
Aerobic exercise has been shown to help treat Erectile Dysfunction (ED).
One of the most important things that Aerobic exercise does is make the blood flow better all over the body. This also includes blood flow to the penis, which is needed to get or maintain an erection.
Studies also show that regular Aerobic exercise helps lower blood pressure. High blood pressure is an independent cause of the development of ED.
One of the most common causes of ED is cardiovascular disease. According to AHA journals, regular Aerobic exercise can help lower this risk.
Aerobic exercise make insulin work better, which can help men with Diabetes. Diabetes is an independent common cause of ED.
Obesity is another major risk factor for ED. Regular Aerobic exercise can help burn off extra body fat. This improves overall health and lowers the risk of ED.
Some Aerobic exercises include:
- Spin classes
These exercises can help with ED, but it is important to remember that they are not a cure.
Men with ED may still need to take ED medications like Sildenafil, Vardenafil, and Tadalafil.
Pilates exercises for Erectile Dysfunction
Pilates exercises are one of the Erectile Dysfunction exercises that help improve ED symptoms.
They are low-impact exercises for your whole body.
They focus on good posture, core strength, and flexibility. Pilates exercises are meant to improve overall health and fitness.
These exercises can help with Erectile Dysfunction (ED) in more than one way.
Firstly, Pilates exercises focus on strengthening the core muscles. This improves blood flow throughout the body. This also includes blood flow to the penis, which is needed to get and maintain an erection.
Secondly, Pilates exercises make you more flexible. This relieves muscle tension and stress and can help men with ED whose underlying cause is stress or Anxiety.
Furthermore, Pilates exercises can also help you get in better shape. This lowers your risk of being overweight. ED is more likely to happen in people who are overweight.
Doing Pilates regularly also improves overall health.
There are numerous types of Pilates exercises that you can try.
The knee fallout is a great start for people who are new to Pilates and want to work on stabilizing their pelvis.
To perform the knee fallouts, you need to follow these steps.
- Start by lying on the ground with your knees bent
- Keep your feet flat on the floor and your arms by your sides
- As you exhale, squeeze your pelvic floor muscles and lower one knee sideward to the floor while keeping your pelvic floor muscles tight
- Once your knee touches the floor, loosen the muscles in your pelvis and inhale
- Start over, and keep switching the sides
Beginners should try to do five to ten knee fallouts on each side at a time. Do this 2-3 times a day.
Supine foot raises
Supine foot raises are done to strengthen your pelvic floor muscles. It also strengthens other muscle groups in your hips, legs, and buttocks.
- Lie on the floor with your knees bent and your feet flat
- Take a deep breath in, and when you exhale, squeeze your pelvic floor muscles, start to lift one foot off the ground and then straighten your leg
- Keep your other leg bent
- Raise the leg that is now straight as high as you can without moving your back or hips
- When you can’t lift your leg any higher, take a deep breath in and slowly put your leg back on the floor
Switch sides and repeat up to 10 times on each leg per day.
The pelvic curl, also called the bridge pose, is another beneficial exercise for ED.
- Start by lying on the floor with your knees bent, your feet flat, and your arms by your sides
- Tighten the pelvis floor muscles, lift your hips into the air, and put your weight on your shoulders
- When you reach the top of the position, squeeze your buttocks
- At this point, your knees and shoulders must be in a straight line
- Hold the pose for a few seconds, and then slowly start lowering your hips until they touch the floor
- Exhale and relax the muscles in your pelvic area
You can do this up to 10 times a day
Stretching for Erectile Dysfunction
Erectile Dysfunction physical exercises also include stretching. It helps to improve sexual functionality.
Stretching exercises target the pelvic floor muscles, which play a crucial role in erectile function.
When these muscles are tense, they might restrict the blood flow and impair sexual performance.
By strengthening and relaxing these muscles, blood flow can be increased.
Stretching techniques can assist in relaxing these pelvic muscles, which increases blood flow to the pelvic region.
In addition, yoga poses such as downward-facing dog, sitting forward bend, and child’s pose can help to relax the pelvic muscles and improve blood circulation.
It is also crucial to remember that stretching can not be the only treatment for Erectile Dysfunction.
In addition to these Erectile Dysfunction exercises, you can also get ED medications prescribed.
Jelqing to treat Erectile Dysfunction
As per the National Library of Medicine, there is no evidence but only belief that Jelqing can increase penis size and give harder erections.
Jelqing is a penile massage technique done in ancient Arabic origin.
It is said to help improve ED symptoms, but it lacks authentic approval.
The exercise repeatedly involves “milking” the penis in a semi-erect state, which is thought to increase blood flow and help with ED.
It is also claimed to increase the size of the penis. However, there is no scientific evidence to support these claims.
Also, Jelqing can be dangerous if performed improperly.
We do not recommend performing Jelqing as a form of treatment for ED as it has side effects like bruising, soreness, skin irritation, etc.
Always consult a doctor to know the best Erectile Dysfunction exercises and treatment for you.
Erectile Dysfunction exercises are not the first-line treatment for ED for several reasons:
- ED exercises need time: Exercises like pelvic floor muscle may be beneficial for ED, but they take time to show effects. They do not give immediate results.
- Other treatments are more effective: Medications such as PDE5 inhibitors have been shown to be effective in treating ED. These medications increase blood flow to the penis, which can help with erections.
- Erectile Dysfunction can have various causes: ED can be caused by a variety of factors, such as Diabetes, cardiovascular disease, etc. Therefore, it is important to talk to a doctor to diagnose the cause of ED in order to choose the most appropriate treatment.
- ED exercises lack evidence: Some exercises only claim to treat ED. However, they lack evidence to make them a first-line treatment.
- There is a risk of injury: Some ED exercises can be dangerous if not performed properly and may lead to injury. Therefore, it is important to talk to a doctor before starting any exercise program.
Exercise and lifestyle changes can be beneficial in managing ED. But they should be recommended by a doctor as part of a comprehensive treatment plan.
Frequently Asked Questions
Can exercise correct Erectile Dysfunction?
Exercise can help improve symptoms of Erectile Dysfunction, but it may not correct it.
Regular exercise can improve blood flow, lower stress levels, and improve overall health. All these factors can contribute to better erectile function.
However, a combination of ED exercises, diet, and medications is needed to correct ED.
How long does it take to cure ED with exercise?
ED exercises alone may not treat ED. It may take a combination of lifestyle changes, including exercise, diet, and medication, to improve ED symptoms.
However, the amount of time required to treat ED can vary. It depends on the individual and the underlying cause of the condition
Can Jelqing increase the size of the penis?
Jelqing is a technique that involves massaging the penis. It is done to increase the size of the penis and get harder erections.
However, there is no scientific evidence to support this claim.