Erectile dysfunction (ED) affects over 30 million American men of all ages and demographics. It also ranks among the most prevalent sexual dysfunctions in the country and worldwide. Fortunately, ED is highly treatable using a variety of approaches.
ED can be severe or mild and can either be an occasional problem or a chronic one involving the difficulty or complete and total inability to produce and maintain an erection hard and long enough to enjoy vigorous, enjoyable sex.
Erections involve various bodily systems but universally require one thing: healthy blood flow. After all, when you’re sexually stimulated, and your sexual arousal mechanism kicks in, the nervous system triggers a boost of blood flow to the penis’ soft, spongy erectile tissue. Once this tissue is saturated with blood, your penis becomes harder and larger.
Factors such as cardiovascular disease, hypertension, diabetes, chronic renal disease, arterial blockages, and injuries to the pelvic region where your reproductive system is can lead to erectile dysfunction.
So can lifestyle habits like a sedentary lifestyle, alcohol, recreational drug, tobacco use, and an unhealthy diet all contribute to and exacerbate ED symptoms.
The same can be said for medicines like antihypertensives, antidepressants, and prostate cancer medications, as well as psychological factors like anxiety and depression about sexual performance.
We already know that prescription ED drugs and lifestyle changes can help reverse and treat erectile dysfunction symptoms. But did you know that exercising can also do the same for your ED? Here’s how.
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The science behind erectile dysfunction exercises
Erectile dysfunction is usually treated with prescription drugs like sildenafil (Viagra), tadalafil (Cialis), avanafil (Stendra), and vardenafil (Levitra). These are a category of drugs known as PDE5 inhibitors that work by boosting blood flow to the soft erectile tissue surrounding your penis. These are proven to be safe and effective first-line treatments for ED.
However, exercising can also boost sexual health and erectile function by focusing on specific exercises that strengthen the muscles that support the penis (such as pelvic floor or Kegel exercises), or by engaging in aerobic exercise, which enhances blood flow throughout the body.
For instance, a study examining the effects of pelvic floor exercises on erectile function in a group of men with chronic ED symptoms showed that the subjects put on a regimen of pelvic floor exercises and lifestyle changes experienced higher ED recovery rates than the individuals implementing lifestyle changes only.
The findings suggest that when done consistently and with lifestyle changes, pelvic floor exercises can be an effective ED treatment.
Recent scientific studies showed that men with ED have a tendency to have weaker pelvic floor muscles than their peers with otherwise healthy erectile function, further indicating that pelvic muscle function plays a role in erections and sexual function.
In a nutshell, robust evidence supports the notion that pelvic muscles are integral to healthy erections. Exercising and training them can help treat and prevent ED.
On the other hand, scientific research indicates that any form of cardiovascular health-boosting exercise may boost erectile function, while other studies show a link between physical activity and reduced ED severity.
A 2011 meta-analysis showed a strong relationship between aerobic exercise and improved erection quality in men with ED caused by poor blood flow in the arteries.
A systematic review released in the Sexual Medicine journal showed that engaging in at least 160 minutes of weekly exercise over six months was linked to a reduction in ED symptom severity in men with high blood pressure, heart disease, and other chronic health issues.
In essence, pelvic floor exercises for ED work, while any form of exercise can help reduce the severity of ED. The more active you are and the fitter your pelvic floor muscles are, the better your chances of improving your erectile function.
How do pelvic exercises for ED work?
Pelvic floor muscles are located in your pelvic region, right underneath your genitals, bowel, and bladder. They start from the base of your pubic bone and connect to the bottom of your spine.
Not only are pelvic floor muscles involved in sexual and erectile function, but they also are central to bowel and bladder function. You may have already felt their importance every time you’ve tried to pause your urine flow midstream or whenever you’ve tried to hold your urinary flow in to answer the doorbell.
And just like bicep curls, you can strengthen your pelvic muscles by doing pelvic floor exercises.
How to do pelvic floor exercises
Exercising your pelvic floor muscles is as simple as 1-2-3. And for most men, just a few minutes of pelvic floor muscle exercises daily will be more than enough to produce tangible, beneficial results.
How do you get started? First, empty your bladder before you begin, since relaxing your pelvic floor muscles may cause you to leak urine or urinate.
Then, begin by contracting your pelvic floor muscles for 10 seconds, then release the tension while counting to 10. You will identify your pelvic floor muscles by contracting them as though you need to pause your urine flow. You will feel your pelvic muscles contract into your body while they’re tensed and feel a tightening sensation in your pelvic region.
Do this for 10 repetitions, take a break for another 10 or 20 seconds, and then do another 10 repetitions as you did the first time. Three sets of 10 repetitions daily is all you need to strengthen your pelvic floor exercises.
Completing this exercise routine three to five times a day will deliver the best results, and you can do them sitting down or lying down. However, as with any exercise, overtraining is to be avoided if you don’t want to run the risk of injuries or fatigue.
Other exercises for ED
Pelvic floor exercises may help boost the muscles surrounding your genitals, which consequently may improve your erectile function. But that’s not the only exercise you can do to improve your ED symptoms.
As erectile dysfunction is largely a blood flow problem, any aerobic exercise that improves your cardiovascular health can reduce the severity of your ED symptoms or lower the risk of developing ED altogether.
Just 30 minutes of low to moderate-intensity aerobic activity such as a brisk walk, jogging on a treadmill, biking, or playing a game of pickup tennis or basketball will do wonders for your cardiovascular and erectile health. You may also want to take up a gym membership and start lifting, sign up for weekly martial arts lessons, or swim laps, if you have the time to do so.
Apart from improving blood circulation and reducing ED risk, regular exercise can help you maintain healthy body weight, improve cardiovascular health, reduce blood sugar levels, reduce risks of developing certain cancers, improve your mood and sleep patterns, and help you increase strength and muscle mass, among many other benefits. These benefits can also boost your stamina and improve your sexual performance.
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Other ED treatment options
Pelvic floor exercises and regular physical exercise are linked to tangible, beneficial improvements in blood circulation and sexual and erectile health. But just being more physically active isn’t always a surefire ED treatment.
If you have ED, besides performing pelvic floor exercises and being more active, it’s always prudent to consult your healthcare provider about other treatment approaches you can take.
If you have moderate to severe ED that doesn’t improve with exercise, your healthcare provider may prescribe erectile dysfunction drugs such as the PDE5 inhibitors we mentioned earlier: namely sildenafil (Viagra), tadalafil (Cialis), vardenafil (Levitra), or avanafil (Stendra).
These oral ED drugs can be taken 30 minutes to an hour before sexual activity, making them an effective way to give you that extra boost and stamina when you need it the most.
You can also add lifestyle changes other than regular exercise to help improve your ED symptoms, such as refraining from alcohol, tobacco, or recreational drug use and eating a healthy, balanced diet, all of which can reduce your ED risk and improve your chances of treating your ED. After all, tobacco and alcohol are known factors for cardiovascular disease and poor circulation, making them top habits to drop if you want to have improved erectile function.
Treat your erectile dysfunction today
The science supports the notion that pelvic floor exercises and a more active lifestyle work well and boost your sexual and erectile health.
If you’re running into trouble with getting and staying erect, and suspect erectile dysfunction, the best thing you can do is to talk to a licensed and qualified medical professional about your treatment options. They will be able to determine a suitable treatment approach and prescription medication if needed to help you get your mojo back.`
