Exercise Against Erectile Dysfunction

Erectile Dysfunction (ED) is an uninvited guest that sneaks up on many, leaving behind frustration and a deflated ego in the bedroom. It's experienced by 50-55% of men between the ages of 40 and 70 years old, 11% of men between 30-39 years, and 8% for men between 20-29 years old. Before you consider the blue pills, what if I told you that exercise might solve the problem? Yep, that's right...

Dr. Mohit Khera, a urologist from Baylor College of Medicine says that "Exercise alone significantly increases erectile function rates."

The Science Behind Exercise and Erections

For starters, ED can be an early sign of high blood pressure, high cholesterol, diabetes, and cardiovascular disease. I can already tell you that exercise is a cure for all of these problems early on. 90% of men experiencing ED usually have at least one of the following problems:

• Cardiovascular disease (40%)

• Diabetes (33%)

• Hormone Imbalances (11%)

• Psychological Cause (10%)

Cardiovascular Disease

Cardiovascular disease (CVD) is often the cause of erectile dysfunction. The blood vessels supplying the penis are smaller than those leading to the heart, meaning ED can sometimes be an early warning sign of heart disease. Exercise is a proven method to strengthen the heart, improve circulation, and reduce the risk of CVD. The UK Chief Medical Officers’ Physical Activity Guidelines say that just 30 minutes of moderate exercise most days of the week can cut the risk of heart disease by up to 35%, which would then subsequently lower the risk of ED.

High Blood Pressure

High blood pressure (hypertension) damages arteries over time, making them less flexible and narrower, which then restricts blood flow. Since an erection relies on having adequate blood supply, this would be a major problem. Regular exercise helps lower blood pressure by improving heart health and vascular function. It reduces arterial stiffness, making it easier for blood to flow where it needs to go - including that body part.

High Cholesterol

Too much bad cholesterol (LDL) can cause fatty deposits to build up, reducing blood flow. Exercise helps boost good cholesterol (HDL) and lowers bad cholesterol levels. A study published in the American Journal of Physiology found that men who exercised regularly had significantly lower cholesterol levels and a decreased risk of ED.

Diabetes

Diabetes, particularly type 2, is known for causing ED. One study shows that men who have diabetes are up to three times more likely to develop ED. High blood sugar levels damage nerves and blood vessels over time, including those critical for erectile function. Regular exercise improves insulin sensitivity, helping your body manage blood sugar more effectively.

Erectile dysfunction shares common risk factors with cardiovascular disease, such as a sedentary lifestyle, obesity, and metabolic syndrome. So, adding regular exercise to your routine not only helps you control your blood sugar levels, but it can also improve circulation, lower stress levels, and improve your energy levels. All of these can help combat ED.

Hormone Imbalances

Studies show that physical activity, resistance training in particular, boosts testosterone levels, which is the hormone that plays a big role in sexual desire and performance. Low testosterone can lead to fatigue, reduced sexual desire, and weaker erections.

Psychological Cause

Erectile dysfunction isn't just about physical health, but also about mental wellbeing.

Although the average statistics say that psychological factors cause 10% of erectile dysfunction, a recent study published in February 2025 found that it now equates to up to 20% of the cause of erectile dysfunction. The psychological factors performance anxiety, depression, and chronic stress.

We all know that exercise is one of the best antidepressants as it boosts our levels of endorphins, also known as the feel-good hormones, and reduces cortisol which are stress hormones. A study from Harvard found that men who exercised regularly reported better sexual satisfaction and significantly lower stress levels.

...More Research

• A Harvard study found that men who engaged in regular physical activity had a 30% lower risk of developing ED compared to their sedentary counterparts.

  
  

• An analysis of multiple studies concluded that 40 minutes aerobic exercise, four times a week for six months, significantly improved erectile function in men with ED related to physical inactivity, obesity, hypertension, metabolic syndrome, or cardiovascular diseases.

  
  

• A Meta-Analysis in the Journal of Sexual Medicine highlights that men with severe ED experienced an average improvement of 4.9 points on the International Index of Erectile Function (IIEF) scale after incorporating regular aerobic exercise into their training routine.

Where to Begin

The benefits of exercise on erectile function are not instantaneous. Stick with your routine, and over time, you're likely to notice improvements not just in the bedroom but in your overall well-being.

Aerobic Exercises

Think brisk walking, jogging, cycling, or swimming. Aim for at least 30 minutes, five times a week. Your heart isn't the only body part that will thank you.

Strength Training

Incorporate weightlifting sessions a couple of times a week. Building muscle mass can boost testosterone levels, adding an extra spark to your intimate moments.

Kegel Exercises

Kegel Exercises are mostly used by women, but us guys have pelvic floor muscles too. Strengthening these muscles can lead to better control and stronger erections. Practice by contracting the muscles you'd use to stop the flow of urine, hold for a few seconds, and release. Repeat this 10-15 times, three times daily.

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Disclaimer

This blog is for informational purposes only and does not replace professional medical advice. Always consult your doctor before starting any new medication or weight loss program.