Erectile dysfunction (ED) is a common and treatable condition. According to a research review, ED affects one-third of the world’s male population. Experts define ED as the inability to consistently get or maintain an erection for satisfying sexual activity.

Many medication treatments are available for ED, along with devices and wearables. If you are looking for a more natural remedy, it may help to explore exercise options.

Are there any effective exercises for ED?

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Experts agree that physical exercise can benefit long-term (chronic) conditions like obesity, diabetes, vascular disease, and mental health linked to ED.

According to an old 2005 study involving 55 males, pelvic exercises may help reduce ED symptoms. However, more research would help us better understand the effectiveness of exercises for ED.

Certain pelvic muscles, known as the ischiocavernosus and the bulbocavernosus muscles, get active during an erection, and by strengthening them, you may find improvements in maintaining an erection.

Kegel exercises

The first step to performing Kegel exercises is to locate your pelvic muscles. You can do this by either pretending you are trying to avoid passing gas or stopping your urine stream.

Once you know which muscles to work, contract them and hold the contraction for at least 3 seconds. You can do this while lying on your back, sitting, or standing. You can repeat this up to 10 times while keeping your stomach and other surrounding muscles relaxed.

Once you get used to performing this exercise, you can gradually extend your contraction time and attempt to do it at least 30–40 times per day. Because the exercises are discreet, you can do them anywhere and at any time.

Aerobic exercises

General physical exercise, especially aerobic exercise, is another way to increase blood flow throughout the whole body to help improve ED symptoms.

A 2018 study recommends at least 40 minutes of moderate to vigorous aerobic exercise 4 times per week.

What medications are available for ED?

Doctors commonly prescribe a range of medications to improve symptoms of ED.

Four of the main oral prescription drugs available to treat ED include:

sildenafil (Viagra)
avanafil (Stendra)
vardenafil (Levitra)
tadalafil (Cialis)

These medications are phosphodiesterase type 5 (PDE5) inhibitors, which increase blood flow to the penis and prolong an erection.

Alprostadil is another medication doctors may prescribe for more immediate results. The doctor administers this medication into the penis or the urethra via a suppository.

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Side effects

Side effects of PDE5 inhibitors may include:

visual problems
headaches
dizziness
blushing
long lasting erection, or priapism
hearing loss in rare cases

If an erection lasts longer than 4 hours, consider seeking professional medical help as this may be a sign of priapism.

Can combining exercising with ED meds have a greater effect?

Research shows that ED medications may work best when taken alongside a regular physical exercise regimen.

A small 2010 study involving 60 people with ED suggests that medications such as sildenafil, vardenafil, tadalafil, and avanafil were more effective when combined with physical activity.

Certain long-term (chronic) conditions linked to ED — including heart disease, type 2 diabetes, and high blood pressure — can improve with exercise. As a result, increased physical activity and medication to manage these conditions can help improve ED symptoms.

Need a prescription or refill? You can get discreet and expert on-demand care in as little as 15 minutes. For $29, answer a few questions online and get a treatment plan from a US-licensed healthcare professional. Get started here.

Contacting a doctor about ED

ED can impact your sexual health. If you’re having difficulty getting or maintaining an erection, you should consider speaking with a doctor or healthcare professional.

Prior to your appointment, write down your symptoms and any questions you have about ED. This may help you to get the most out of your visit. Your clinician will be able to evaluate possible risk factors and give you an accurate diagnosis, and you can discuss available treatment options, which may include exercise.

Summary

Certain exercises, including Kegel or pelvic muscle exercises, may help improve ED symptoms in combination with medication.

Increased physical activity can also improve long-term (chronic) conditions, such as heart disease and type 2 diabetes, linked to the development of ED.

Medical research suggests that a combination of both ED medication and certain exercises can be most effective in reducing symptoms. Talk with your doctor or healthcare professional about all available treatments for ED.

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