Fitness and Erectile Dysfunction: Best Exercises for ED

Best exercises for erectile dysfunction
Best exercises for erectile dysfunction

Erectile dysfunction is the inability to maintain an erection. It is a constant source of worry for many men today. Medical research have stated that there’s a link between fitness and erectile dysfunction. Does fitness help erectile dysfunction? This article answers this question, as well showing you the best exercises for erectile dysfunction.

Erectile dysfunction occurs in many men for many reasons. It’s often caused by physical conditions such as heart disease, diabetes, obesity, and low testosterone but not limited to the mentioned above.
It can also be caused by psychological issues, blood flow problems, hormonal imbalance or fluctuations, and nerve damage.

Causes and Risk Factors for ED

Fitness and erectile dysfunction

Physical and Psychological Issues can cause erectile Dysfunction. E.g., Emotional imbalances.

Physical Causes:

  • Obesity
  • Stroke
  • Prostate Cancer
  • Smoking
  • Constant Use of Alcohol.

Emotional Causes:

  • Depression
  • Anxiety
  • Stress
  • Worry about sexual performance.

Treatment of Erectile Dysfunction

There are several treatments for ED, Oral Drugs, Testosterone Boosters, Penile implants, etc.

Treating ED with medications (Viagra), or herbal medicine isn’t your only option.
Exercise is also a great method of treating ED.

There are exercises you can do to enhance your sexual performance, which are listed below. In fact, a study in 2005 boldly stated that pelvic exercises helped a huge number of men with ED improve their erectile function.

Another recent study also claimed that physical activity and exercise improved patient-reported erectile dysfunction, especially aerobic exercise with moderate-to-vigorous intensity exercises.

Best exercises for erectile dysfunction
Best exercises for erectile dysfunction

Best Exercises for treating Erectile Dysfunction

The best exercises for erectile dysfunction are categorised into two:

  • Pelvic Exercises
  • Aerobics Exercises.

Pelvic Exercises: This will help boost your sexual performance if followed accordingly. For example, Kegel exercises.  Kegel exercises are known for women who are about to give birth, and after birth, this can also benefit men strongly.

Kegel exercises strengthens the bulbocavernosus muscle. This muscle is responsible for: allowing the penis to be filled with blood during erection, pumping blood during ejaculation, and emptying the urethra after urination.

The best way to activate the muscles of the pelvic (used for sexual performance) is to stop your stream in the middle of urination.

The muscles that stimulate to this effect are the ones you need to exercise often to enhance your sexual activity.

Coaching Points To Kegel Exercises: 

  • Squeeze those muscles. (mentioned above)
  • Hold for five seconds, then relax.
  • Repeat this 10 to 20 times.
  • Try Two or Three times a day.
  • Try doing this in different positions. e.g., Lying down with your knees up, sitting in a chair, standing, and even walking.

ALTERNATIVE Way to Kegel Exercise.

  • Squeeze the muscles of your anus. (like you are holding a bowel movement)
  • Hold for 5 to 10 seconds while breathing.
  • Relax all muscles.

The benefits of pelvic exercises are not only limited to this, they also
reduce urinary or bowel incontinence.
Improve overall sexual experience.

Aerobic Exercises for Erectile Dysfunction

Erectile Dysfunction is often caused by insufficient or abnormal blood flow to the penis. Obesity, diabetes, high cholesterol, and vascular disease can hinder blood flow and result in ED. Including aerobic exercise in your workout program can improve your overall state of wellness and may lead to improvements in ED.

Examples of Aerobics exercises:

  • Running
  • Jumping
  • Swimming
  • Brisk Walking

Pilates exercises can also help with ED.

Erectile Dysfunction should not ruin your life, and there are ways to go about it. There are some other reasons why fitness is best answer to erectile dysfunction.


Why Exercise is the the best way to treat erectile dysfunction?

The penis belongs to the pelvic area, and yes, it is the organ used for sexual copulation. Therefore, there is a need to lay emphasis on strengthening the muscles or organs involved. How best can this be improved? Exercise!

From the above read, it is clear that poor circulation of blood through the body parts and that of the muscles needed for sexual intercourse leads to poor sexual performance or ED. Aerobics activities are considered cardiovascular and thereby enhancing the circulation of blood all through the blood vessels. This way, we would tackle the major cause of ED, which is poor circulation of blood to the penis.

Exercises can also treat erectile dysfunction by improving your mood and mental well-being. A man may be disturbed by the level of performance in a sexual encounter or be worried about life issues, e.g., depression as a result of work, family, or friends. Exercise has been seen as a major tool for healing emotional imbalances. If you exercise, it means there is a chance of reducing life stress and emotional issues; this way, your mind is free, and it can boost your sex life.

Remember, general training of the body develops strong muscles for work. Strength is what you use for work. Sex, too, is work! It is better to train often to maintain a level of strength to perform better.

Kindly set a reminder in your daily calendar or schedule to remind you to do your Kegel exercise even anywhere anytime. It can’t be too much.


Devon Idowu-James is a Lagos-based personal trainer and fitness instructor. His general love for fitness, and experience in weight training, weight management and sports physiology has built his portfolio as one of the best fitness expert in Nigeria. He is fondly known as Instructor Savage, and is the CEO of Typical Fitness. You can find him on LinkedIn and Instagram.


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