Exercises for Erectile Dysfunction

Medically Reviewed by Dr Sravya, MBBS, MS

Introduction

Erectile dysfunction is the inability to achieve or sustain a satisfying erection. In addition to psychological problems like stress and shame, erectile dysfunction can also be brought on by physical diseases including obesity, heart disease, smoking, and low testosterone, for which therapy may be the best treatment.

The effectiveness of medications like Viagra (Sildenafil) and Cialis (Tadalafil) in treating the signs of erectile dysfunction is excellent, but they do not address the condition itself. Exercise can be one of the best ways to fight against erectile dysfunction and is often a more permanent solution because muscles that are important for maintaining an erection can lose tone and strength over time. For this reason, we’ve put together this article to show you the best exercises to cure erectile dysfunction.

Table of Contents

Various kinds of erectile dysfunction:

Healthcare professionals categorize ED patients into numerous group:

Erectile dysfunction due to vascularity: Vascular ED comprises conditions that alter the valves in the penis, which ordinarily keep blood within, or the blood vessels that supply the tissues in your penis that allow you to get and sustain an erection. The most typical form of ED is vascular.
ED caused by a neurological condition: Nerve issues that hinder signals from your brain from reaching your penis to cause an erection are the cause of neurogenic ED. Trauma, pelvic surgery, radiation therapy, or neurological diseases including multiple sclerosis (MS), spinal stenosis, or stroke can all cause this.
ED brought on by hormones: The term "hormonal ED" describes ED brought on by low levels of testosterone or, in rare situations, problems with the thyroid.
ED that is caused by psychological factors: Conditions that impact your thoughts, feelings, or behavior are referred to as psychogenic ED conditions.

Is erectile dysfunction a common problem?

Men and those who were assigned male at birth (AMAB) most frequently report erectile dysfunction to medical professionals, especially as they get older and have other health problems.

Which age range is typical for erectile dysfunction?

According to providers and medical researchers, between the ages of 40 and 70, more than 50% of men who identify as such suffer from erectile dysfunction. Because many people are ashamed or embarrassed to seek treatment for the ailment, those figures may be higher.

What signs indicate erectile dysfunction?

Symptoms of erectile dysfunction include:

Having trouble getting an erection before sexual activity.
Having an erection before having a sexual encounter but being unable to keep it up while having a sexual encounter.
Total incapability of obtaining an erection.
Need intense stimulation to keep an erection.

What brings about impotence?

There are numerous potential reasons for ED, including illnesses that have an impact on your:

Cardiovascular system: The blood arteries in your circulatory system are responsible for distributing blood across your body. For your penis to become and stay erect, it needs enough blood flow. Additionally, your penis depends on several valves to close when it fills with blood; occasionally, these valves fail to function properly.
System of nerves: Your brain, spinal cord, and nerves are all part of your nervous system. Together, they send signals that enable your body's motion and sensation, including that of your penis.
Hormone system: Hormone-producing and hormone-releasing glands are part of your endocrine system. Hormones aid in instructing your body to carry out specific tasks. To increase blood flow to your penis, testosterone may help dilate (vasodilate) your blood vessels.

The elements could include:

Specific ailments or illnesses
Diabetes and neuropathy brought on by diabetes.
The term "hypertension" is another name for high blood pressure.
Hyperlipidemia, or high cholesterol.
Vascular illness.
Renal disease that is chronic.
Atherosclerosis.
Peyronie's condition.
Low testosterone (lack of testosterone).
Stroke.
Epilepsy.

Trauma (injuries) to the penis and its surroundings can also result in ED. They consist of:

Prevention

The best approaches to avoid erectile dysfunction are to adopt a healthy lifestyle and take care of any underlying medical conditions. For instance:

To manage diabetes, heart disease, or other chronic medical disorders, consult your doctor.
Make an appointment with your physician for routine checkups and diagnostic tests.
Don't use illicit substances, limit or abstain from alcohol consumption, and give up smoking.
Regularly moving around.
Take action to lessen your stress.
In case of sadness, anxiety, or other mental health issues, seek help.

Sexual function depends on general health, particularly cardiovascular health. You can prevent and treat erectile dysfunction by staying healthy and avoiding obesity and belly fat. Your daily routine should include both a healthy diet and exercise.

The exercises for the erectile dysfunction listed below may be especially beneficial:

Workouts for ED:

Any physical activity, according to experts, can benefit those with ED. In other words, try to avoid giving it too much thought. Choose an enjoyable activity if you haven’t been physically active in a long. If you develop consistency, even something as easy as strolling around your neighborhood can have an impact.

The seven exercises for erectile dysfunction are listed here, along with advice on how to perform them and gain the maximum benefit from them.

Aerobic activity: A broad category is aerobic activity. It includes any form of action that quickens your heartbeat and respiration and typically results in you perspiring. Exercises for erectlic dysfunction that fall under the aerobic category include jogging, dancing, and active yoga. Even stair climbing counts! Numerous research have linked greater aerobic activity to better sexual performance. The aforementioned Sexual Medicine review suggests that individuals with ED (especially those who are sedentary, obese, or have high blood pressure) exercise for around 40 minutes, four times a week, in a moderate-to-intense aerobic conditioning session.
Kegel workouts: They are not only for ladies, though. Kegel exercises also referred to as pelvic floor activation, entail contracting and then relaxing your pelvic floor muscles. Sit down with your feet on the ground and try to elevate your scrotum to your belly before letting it fall to locate these muscles. Imagine that you are attempting to prevent yourself from urinating or passing gas. Starting with one set of five repetitions each day, you can gradually increase that number to 10 to 15 reps each day.
Raised supine foot: Your foot should be on the ground as you lay flat on your back with one leg extended straight ahead and the other knee bent. The straight leg should be raised gradually, held for about five seconds, and then brought back down steadily. Before transferring to your other leg, do this multiple times. Start with two sets of five reps on each leg and increase to three to four sets of 15 reps.
Knee sprains: With both feet on the ground and your knees bent, lie on your back. Slowly slant one knee to the side, hold it there while maintaining your hips in place, and then slowly bring it back to the center. Repeat. Up the number of reps gradually, starting with 10 on each side.
Pelvic twists: Start by lying on your back with both legs bent and your feet on the floor in front of you. This position is sometimes referred to as a "bridge." Squeeze your glutes, then raise your hips as high off the ground as you can. Hold this position for a few while before lowering yourself gradually. Start with 10 curls and work your way up to three sets of 20–25 curls as it gets easier.
Long squats: Your feet should be somewhat wider than shoulder width when standing. As low as is comfortable for you, squat. Putting your elbows on your inner thighs or knees can be beneficial. Hold for 20 seconds, then let go and get back to your feet. Repetition three times, then gradually increase to ten.
Stretches with side lunges: With your feet somewhat wider than shoulder width, stand up. You should feel a stretch in the inner thigh of your left leg as you lunge to the right while keeping your hands on your hips. Hold for 15 seconds, then come back to the center. Repeat on your left side three more times.

Conclusion:

Your erectile dysfunction need not define you. Although Viagra can be a terrific short-term solution, it will never address the root of your problems. These exercises are a terrific place to start if you’re looking to overcome your erectile dysfunction, especially since kegel exercises can be done practically anywhere. Any exercise will be good for your health in general, but in terms of combating erectile dysfunction initially, these activities are effective with little to no effort. ED can be an early warning indication of more serious heart or health problems.