Table of ContentsView AllTable of ContentsKegel ExercisesAerobic ExercisesYogaChoosing a TechniqueExercise FrequencyDiet and PreventionTreatment OptionsSeeing a Healthcare Provider
Table of ContentsView All
View All
Table of Contents
Kegel Exercises
Aerobic Exercises
Yoga
Choosing a Technique
Exercise Frequency
Diet and Prevention
Treatment Options
Seeing a Healthcare Provider
Erectile dysfunction (ED) occurs when a person loses the ability to maintain an erection. The muscles in the area that work to maintain an erection can lose strength and tone over time, contributing to ED. However, the most common causes of ED are conditions that affect the function of the cardiovascular system, including obesity and high blood pressure (hypertension).
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A Note on Gender and Sex TerminologyVerywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To reflect our sources accurately, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
A Note on Gender and Sex Terminology
Verywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To reflect our sources accurately, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
1. Kegel Exercises (Pelvic Floor Exercises)
Kegel exercisestarget the pelvic floor muscles, which play a role in the maintenance of blood flow to the penis to sustain an erection. You can do two types ofpelvic floor activation exercisesto improve muscle tone in the area and, thus, symptoms oferectile dysfunction.
Learning to activate pelvic floor muscles includes:
It’s essential to activate the right muscles. You will know you’re doing it correctly if you can feel muscles at the bottom of the pelvis contract.
Sitting Pelvic Floor Activation
To perform sitting pelvic floor activation, you will:
Standing Pelvic Floor Activation
How Often Should You Do Kegels?When you’re just starting, you should gauge your body to see how well you handle the exercise and ease into it. Once you can perform Kegels three times daily, add in other exercises that benefit ED.
How Often Should You Do Kegels?
When you’re just starting, you should gauge your body to see how well you handle the exercise and ease into it. Once you can perform Kegels three times daily, add in other exercises that benefit ED.
Kegel Exercises for Men: How and Why to Do Them
2. Aerobic Exercises
Aerobic exercisescan significantly improve ED because they improve cardiovascular health (the heart and blood vessels).
Types of aerobic exercises that you can include in your routine are:
How Intense Should Aerobic Exercises Be for ED?Typically, any type of aerobic exercise will help, but moderate to higher intensity is suggested to have a more significant impact.
How Intense Should Aerobic Exercises Be for ED?
Typically, any type of aerobic exercise will help, but moderate to higher intensity is suggested to have a more significant impact.
3. Yoga
Two types of yoga that support sexual function are:
What Are the Benefits of Yoga for Erectile Dysfunction?
How to Choose the Right Technique for You
Choosing the proper exercise is a personal decision; only you can decide which type will be best for you. You’ll have to consider the enjoyment you’ll get from the exercise, which will play into how well you stick to a routine, as well as your current health and fitness level.
For example, aerobic exercises are great for circulation, but running for long periods isn’t always recommended for people with specificlung diseasesand can be harmful for those with disorders that affect theirknee joints.
By considering your capabilities, health level, and desired activity, you can choose the exercise that offers the most benefit for you.
How Often to Exercise to Improve ED Symptoms
People who want to use exercise as an added support in treating their ED should engage in 40 minutes of moderate to high-intensity exercise four times per week.
Beginning a New Exercise RoutineWhile it is recommended to spend 40 minutes four times per week doing moderate to high-intensity exercise, it’s essential to ease your body into a new routine if you haven’t exercised in a long time. This will help you avoid injury and burnout and get your muscles used to more physical activity without putting too much stress on the body.
Beginning a New Exercise Routine
While it is recommended to spend 40 minutes four times per week doing moderate to high-intensity exercise, it’s essential to ease your body into a new routine if you haven’t exercised in a long time. This will help you avoid injury and burnout and get your muscles used to more physical activity without putting too much stress on the body.
How to Prevent Erectile Dysfunction
Prevention Also Involves Improving Diet
Eating a healthy diet full of whole foods can help prevent ED because the body needs various nutrients to run at its best. Multiple parameters of health that can play a role in ED can be improved through diet, such as:
Managing Erectile Dysfunction Through Home Remedies
Many Long- and Short-Term Treatment Options
There are many ways you can reclaim your sex life without medication, but various drugs are available, amongother therapies, that you can try if other avenues don’t work.
Some medications include:
Other treatments may involve:
Tips for CopingED can be challenging to cope with, so it’s essential that people who have ED practice positive coping mechanisms, including:Communicating with their partnersSeeking supportLearning about ED and its causes and getting the appropriate medical care for underlying conditionsRedefining intimacy in a way that works for yourself and your partnerStaying on top of healthy eating and exercise
Tips for Coping
ED can be challenging to cope with, so it’s essential that people who have ED practice positive coping mechanisms, including:Communicating with their partnersSeeking supportLearning about ED and its causes and getting the appropriate medical care for underlying conditionsRedefining intimacy in a way that works for yourself and your partnerStaying on top of healthy eating and exercise
ED can be challenging to cope with, so it’s essential that people who have ED practice positive coping mechanisms, including:
Coping With Erectile Dysfunction
Work With Your Healthcare Provider
Summary
Erectile dysfunction can be challenging to cope with, but there are many therapy options available, including exercise. By performing various exercises that help to strengthen the pelvic muscles, increase cardiovascular health, and improve overall health, you can experience relief.
Talking to your partner about your ED, seeking counselling, and trying medications are all other viable options to use alongside exercise to address your ED. Before starting any new treatment or exercise regimen, you should speak to your healthcare provider to address any underlying causes.
8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Myers C, Smith M.Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: A systematic review.Physiotherapy.2019 Jun;105(2):235-243. doi:10.1016/j.physio.2019.01.002National Institute of Diabetes and Digestive and Kidney Diseases.Kegel exercises.Khera M, Bhattacharyya S, Miller LE.Effect of aerobic exercise on erectile function: systematic review and meta-analysis of randomized controlled trials.J Sex Med.2023 Nov 30;20(12):1369-1375. doi: 10.1093/jsxmed/qdad130. PMID: 37814532Gerbild H, Larsen CM, Graugaard C, Areskoug Josefsson K.Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies.Sex Med.2018 Jun;6(2):75-89. doi:10.1016/j.esxm.2018.02.001Dhikav V, Karmarkar G, Verma M, Gupta R, Gupta S, Mittal D, Anand K.Yoga in male sexual functioning: a noncompararive pilot study,J Sex Med.2010 Oct;7(10):3460-6. doi:10.1111/j.1743-6109.2010.01930.xJoshi AM, Arkiath Veettil R, Deshpande S.Role of yoga in the management of premature ejaculation.World J Mens Health. 2020;38(4):495-505. doi:10.5534/wjmh.190062Bauer SR, Breyer BN, Stampfer MJ, Rimm EB, Giovannucci EL, Kenfield SA.Association of diet with erectile dysfunction among men in the health professionals follow-up study.JAMA Netw Open.2020 Nov 2;3(11):e2021701. doi:10.1001/jamanetworkopen.2020.21701National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for erectile dysfunction.
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Myers C, Smith M.Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: A systematic review.Physiotherapy.2019 Jun;105(2):235-243. doi:10.1016/j.physio.2019.01.002National Institute of Diabetes and Digestive and Kidney Diseases.Kegel exercises.Khera M, Bhattacharyya S, Miller LE.Effect of aerobic exercise on erectile function: systematic review and meta-analysis of randomized controlled trials.J Sex Med.2023 Nov 30;20(12):1369-1375. doi: 10.1093/jsxmed/qdad130. PMID: 37814532Gerbild H, Larsen CM, Graugaard C, Areskoug Josefsson K.Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies.Sex Med.2018 Jun;6(2):75-89. doi:10.1016/j.esxm.2018.02.001Dhikav V, Karmarkar G, Verma M, Gupta R, Gupta S, Mittal D, Anand K.Yoga in male sexual functioning: a noncompararive pilot study,J Sex Med.2010 Oct;7(10):3460-6. doi:10.1111/j.1743-6109.2010.01930.xJoshi AM, Arkiath Veettil R, Deshpande S.Role of yoga in the management of premature ejaculation.World J Mens Health. 2020;38(4):495-505. doi:10.5534/wjmh.190062Bauer SR, Breyer BN, Stampfer MJ, Rimm EB, Giovannucci EL, Kenfield SA.Association of diet with erectile dysfunction among men in the health professionals follow-up study.JAMA Netw Open.2020 Nov 2;3(11):e2021701. doi:10.1001/jamanetworkopen.2020.21701National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for erectile dysfunction.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Myers C, Smith M.Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: A systematic review.Physiotherapy.2019 Jun;105(2):235-243. doi:10.1016/j.physio.2019.01.002National Institute of Diabetes and Digestive and Kidney Diseases.Kegel exercises.Khera M, Bhattacharyya S, Miller LE.Effect of aerobic exercise on erectile function: systematic review and meta-analysis of randomized controlled trials.J Sex Med.2023 Nov 30;20(12):1369-1375. doi: 10.1093/jsxmed/qdad130. PMID: 37814532Gerbild H, Larsen CM, Graugaard C, Areskoug Josefsson K.Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies.Sex Med.2018 Jun;6(2):75-89. doi:10.1016/j.esxm.2018.02.001Dhikav V, Karmarkar G, Verma M, Gupta R, Gupta S, Mittal D, Anand K.Yoga in male sexual functioning: a noncompararive pilot study,J Sex Med.2010 Oct;7(10):3460-6. doi:10.1111/j.1743-6109.2010.01930.xJoshi AM, Arkiath Veettil R, Deshpande S.Role of yoga in the management of premature ejaculation.World J Mens Health. 2020;38(4):495-505. doi:10.5534/wjmh.190062Bauer SR, Breyer BN, Stampfer MJ, Rimm EB, Giovannucci EL, Kenfield SA.Association of diet with erectile dysfunction among men in the health professionals follow-up study.JAMA Netw Open.2020 Nov 2;3(11):e2021701. doi:10.1001/jamanetworkopen.2020.21701National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for erectile dysfunction.
Myers C, Smith M.Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: A systematic review.Physiotherapy.2019 Jun;105(2):235-243. doi:10.1016/j.physio.2019.01.002
National Institute of Diabetes and Digestive and Kidney Diseases.Kegel exercises.
Khera M, Bhattacharyya S, Miller LE.Effect of aerobic exercise on erectile function: systematic review and meta-analysis of randomized controlled trials.J Sex Med.2023 Nov 30;20(12):1369-1375. doi: 10.1093/jsxmed/qdad130. PMID: 37814532
Gerbild H, Larsen CM, Graugaard C, Areskoug Josefsson K.Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies.Sex Med.2018 Jun;6(2):75-89. doi:10.1016/j.esxm.2018.02.001
Dhikav V, Karmarkar G, Verma M, Gupta R, Gupta S, Mittal D, Anand K.Yoga in male sexual functioning: a noncompararive pilot study,J Sex Med.2010 Oct;7(10):3460-6. doi:10.1111/j.1743-6109.2010.01930.x
Joshi AM, Arkiath Veettil R, Deshpande S.Role of yoga in the management of premature ejaculation.World J Mens Health. 2020;38(4):495-505. doi:10.5534/wjmh.190062
Bauer SR, Breyer BN, Stampfer MJ, Rimm EB, Giovannucci EL, Kenfield SA.Association of diet with erectile dysfunction among men in the health professionals follow-up study.JAMA Netw Open.2020 Nov 2;3(11):e2021701. doi:10.1001/jamanetworkopen.2020.21701
National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for erectile dysfunction.
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