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?
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.
If you need help covering the cost of medications, the free Optum Perks Discount Card could help you save up to 80% on prescription drugs. Follow the links on drug names for savings on that medication, or search for a specific drug here.
