Erectile Dysfunction (ED) is more common than most men are comfortable admitting. It impacts not just your physical health, but also your emotional well-being and confidence. It affects individuals worldwide, and by the end of 2025, approximately 322 million men are predicted to face erectile difficulties. Fortunately, effective support and treatment options are readily available.
Many men or Assigned Males at Birth have seen lasting improvements not just through medication, but by making simple, consistent changes to their lifestyle and diet.
Among the most effective of these is regular exercise.
We’ll walk you through easy-to-follow, evidence-backed Erectile Dysfunction exercises that can help restore your performance naturally.
Will exercise help with Erectile Dysfunction?
Erectile Dysfunction refers to the difficulty in getting or maintaining a firm, sustaining erection for sexual activity. It is often caused by underlying health conditions or psychological factors.
Dr. Alan Shindel, a board-certified Urologist and leader of the Sexual Medicine Society of North America, says, “Physical inactivity contributes to poor vascular health, and since erectile function depends heavily on good blood flow, a sedentary lifestyle can significantly increase the risk of erectile dysfunction.”
Physical activity, especially targeted exercise, can help improve blood vessel function and circulation, boost testosterone levels, maintain nerve health, and support mental well-being. All of these are crucial for a healthy erection.
According to a study published in The Journal of Sexual Medicine, analysis of 11 randomized trials revealed that regular aerobic exercise significantly improved erectile function in men with lifestyle-related ED.
That said, while exercises can help to a certain degree, combining them with FDA-approved ED pills can improve results further. Talk to your doctor about a prescription plan for a more comprehensive approach.
7 Best types of Erectile Dysfunction exercises to start today
Taking the first step toward managing ED through exercise can feel intimidating, but it does not require athletic expertise. Suitable for most individuals, a few simple movements incorporated into your daily routine may yield noticeable improvements within weeks. Aim for at least 150 minutes of moderate aerobic exercise per week and pelvic floor workouts at least 3 times each week for noticeable improvements in as little as a month.
You can also follow the given exercises and techniques as per the recommended frequency for improved erectile function and overall well-being:
| Exercise | Daily Duration | Frequency | Expected Timeline |
| Kegel Exercises | 5-10 minutes | 3 times daily | 4 to 8 weeks |
| Cardiovascular Exercises | 30 minutes | 5 days/week | 3 to 6 weeks |
| Yoga and Flexibility Workouts | 20-30 minutes | 3-4 times/week | 4 to 6 weeks |
| Weight Training | 30-45 minutes | 3 times/week | 4 to 8 weeks |
| Stretching and Mobility | 10-15 minutes | Daily | 2 to 4 weeks |
| Breathing & Meditation | 5-15 minutes | Daily | 2 to 4 weeks |
| CBT & Visualization Techniques | 30-60 minutes | As advised by the therapist | 4 to 12 weeks |
1. Kegel exercises
Male kegel exercises target the pelvic floor muscles, particularly the bulbocavernosus muscle that supports erections. Strengthening these muscles can improve sexual control and performance.
To begin, follow this simple pelvic floor strengthening exercise designed to activate and strengthen the key muscles involved:
- Lie down on the floor with knees bent and feet flat.
- Squeeze the muscles you’d use to stop urine flow.
- Hold for 3-5 seconds, then release.
- Repeat 10 times, 3 times a day.
- Stay consistent for best results in 4-8 weeks.
How to do Kegels for ED Correctly?
Doing Kegel exercises with proper form ensures you target the right muscles and see results sooner. Follow these dos & don’ts:
- Breathe normally while holding the contraction.
- Don’t expect instant results as muscle control and improved blood flow take time.
- Don’t overdo the contractions. Start with short holds and gradually increase.
- Don’t clench surrounding muscles like your abs, thighs, or glutes.
Also Read: For an in-depth understanding of how kegels can help your sexual health, read Kegel Exercises for Premature Ejaculation
2. Cardiovascular exercises
Cardio workouts improve heart health and blood circulation, and thus, help combat Erectile Dysfunction. Some such exercises include:
- Brisk walking for 30 minutes
- Cycling
- Swimming
- Jogging 3 to 4 times a week
- Rowing or Skiing, if possible
- Dancing
- Running
Research by Harvard Health has shown that men who ran 1.5-2.5 hours per week were 20-30% less likely to develop this condition than those who didn’t.
3. Yoga
Gentle yoga poses, such as cobra, seated forward bend, and bridge pose, help relieve muscle tension, promote pelvic blood flow, and increase overall flexibility.
Regular yoga also plays a vital role in reducing stress and anxiety, both of which are well-known contributors to Erectile Dysfunction. It also improves sleep quality, which is directly linked to Testosterone levels.
4. Stretching and mobility exercises
Stretching routines, especially hip flexor stretches and lower back releases, can significantly enhance posture and pelvic alignment. These improvements not only ease discomfort but also optimize the effectiveness of other exercises aimed at improving erectile health.
Appropriate for all age groups and fitness levels, consistent stretching helps maintain freedom of movement and may help prevent injuries, further supporting long-term sexual and overall well-being.
5. Breathing techniques
Controlled breathing enhances oxygen flow throughout the body, including the penis, and reduces anxiety. Practicing mindful breathing helps manage performance anxiety, often a hidden barrier to healthy erections.
You can try these exercises to reduce anxiety, thereby improving erectile function:
- Diaphragmatic breathing: Inhale deeply through the nose, allow the abdomen to rise and the diaphragm to contract, then exhale slowly through the mouth.
- Box breathing: Inhale, hold and exhale for the same amount of time; for example, 5 seconds each.
6. Weight training
Resistance training, including squats, lunges, and deadlifts, offers multiple benefits for men’s sexual health. These exercises boost testosterone levels, promote healthy body weight, and enhance cardiovascular strength to sustain erectile function.
Regular weight training not only improves overall energy and confidence but also supports better metabolic health.
7. Mental exercises
Cognitive Behavioral Therapy (CBT) is a powerful tool for treating ED, particularly when stress or performance anxiety is a contributing factor. It helps you recognize and reframe negative thought patterns that often create psychological blocks during intimacy. This reframing reduces anxiety and builds confidence over time.
Apart from CBT, patients suffering from impotence are taught:
- Visualization techniques, where they mentally rehearse positive sexual experiences to reduce anticipatory anxiety and improve arousal responses.
- Mindfulness-based practices that involve focusing attention on bodily sensations and the present moment. These are especially helpful in cases of psychogenic ED, as noted by Brotto and Goldmeier in a 2015 paper published by the International Society for Sexual Medicine.
Together, these mental exercises support a more relaxed, confident, and focused approach to intimacy, complementing physical treatments for ED.
Tips to stay consistent with ED exercises
What research has proven repeatedly is that consistent, natural effort pays off. Here are some tips to help you stay consistent:
- Set daily and weekly reminders.
- Start with short, achievable goals.
- Mix routines to avoid boredom.
- Aim for 7–9 hours of quality sleep each night.
- Track your progress and note changes.
Most importantly, do not overdo anything without proper rest. Exercise can sometimes cause muscle or joint injuries if done too intensely, too quickly, or with poor technique.
Additionally, dietary changes can help both men and women. You will be surprised to learn about the foods that lower testosterone. So, choose a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. Limit processed foods, excess sugar, smoking and alcohol consumption.
When to see a doctor about ED?
It is recommended to consult a healthcare provider if erectile difficulties persist even after 6 to 8 weeks of consistent exercise, dietary changes and open communication. A medical evaluation will help identify the causes and form a treatment plan, including ED pills or therapy.
Conclusion
Experiencing ED can feel isolating, but you are far from alone, and more importantly, you have options. Through simple and consistent exercises, such as kegel exercises, yoga, stretching and breathing exercises, many men have restored their sexual function naturally and also rebuilt their confidence.
It is also okay to seek additional support from a GP or a therapist. Whether you choose to rely on natural methods or combine them with FDA-approved ED meds, taking action matters most.
With a personalized plan, improvement is not just possible; it is quite likely.
Frequently Asked Questions
Can lack of exercise cause Erectile Dysfunction?
Yes, lack of exercise can cause Erectile Dysfunction. A sedentary lifestyle contributes to poor circulation, weight gain, and low testosterone levels, which are all risk factors for ED.
Can too much exercise worsen Erectile Function?
In rare cases, extreme endurance training can lower testosterone levels and increase fatigue. Balance is key, so stick to moderate, consistent exercise for the best outcomes. Make sure to warm up and cool down properly, drink plenty of fluids, and take time to rest.
What is the best exercise for Erectile Dysfunction?
Kegel exercises are among the best because they directly target pelvic floor strength. Apart from it, cardiovascular exercises like brisk walking, jogging, swimming and cycling, as well as pilates, also help with ED.
How soon can I see results from ED exercises?
You may start noticing results from Erectile Dysfunction exercises like Kegels or pelvic floor training within 4 weeks. Depending on consistency and overall health, full results may take up to 3 months to show.
Are ED exercises safe for men over 50?
Absolutely! Gentle routines like walking, brisk walking, kegels, and light strength training are safe and often recommended for men in this age group. Moreover, breathing and mindfulness techniques are safe and helpful for all ages. You can also read our expert list of exercises to increase libido.
Can ED exercises replace medication?
Yes, ED exercises can replace medications in mild to moderate cases. However, depending on the underlying cause, some men may still require medical support such as Erectile Dysfunction pills, injections, or Testosterone Replacement Therapy (TRT). Consult a urologist or GP for further guidance.
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