Best Exercise for Erectile Dysfunction: Cardio, Strength, Pelvic Floor—What Helps Most

Erectile dysfunction (ED) affects up to half of men between ages 40 and 70, often signaling underlying cardiovascular or metabolic issues (Shamloul & Ghanem, 2013). While medications and devices play important roles, lifestyle changes—especially exercise—can improve blood flow, hormone balance and nerve function. Below, we explore which forms of exercise work best for ED, why they help, and how to get started safely.

How Exercise Improves Erectile Function

• Enhanced blood flow
  Regular activity boosts nitric oxide production and endothelial health, opening arteries that supply the penis (Burnett et al., 2018).
• Hormone balance
  Moderate and resistance training support healthy testosterone levels, critical for libido and erectile strength.
• Stress reduction
  Exercise lowers cortisol, eases anxiety and improves mood, all of which can interfere with arousal.
• Weight and metabolism
  Losing excess weight cuts your risk of type 2 diabetes and metabolic syndrome—key drivers of ED.

The American Urological Association (AUA) guidelines list lifestyle modifications, including exercise, as first-line interventions for men with mild to moderate ED (Burnett et al., 2018).

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1. Cardiovascular (Cardio) Training

Cardio is often the cornerstone of ED-focused fitness plans because it directly targets vascular health.

Recommended Routine:

• Frequency: 5 days per week
• Duration: 30–60 minutes per session
• Intensity: Moderate (you can talk but not sing)

Effective Cardio Options:

• Brisk walking or light jogging
• Cycling (outdoor or stationary)
• Swimming or water aerobics
• Elliptical machine or rowing

Key Benefits:

• Improves arterial flexibility and nitric oxide release
• Lowers blood pressure and resting heart rate
• Supports weight loss and reduces abdominal fat

Clinical Insight: A meta-analysis showed that men engaging in ≥150 minutes of moderate cardio weekly had significantly better erectile function scores than sedentary peers (Shamloul & Ghanem, 2013).

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2. Strength (Resistance) Training

Building muscle isn’t just for aesthetics—strength training delivers specific rewards for men with ED.

Recommended Routine:

• Frequency: 2–3 non-consecutive days per week
• Exercises: Compound movements (squats, deadlifts, bench press, rows) plus isolation (biceps curls, triceps extensions)
• Sets/Reps: 2–4 sets of 8–12 reps per exercise

Key Benefits:

• Boosts testosterone and growth hormone levels naturally
• Enhances insulin sensitivity and glucose control
• Improves overall body composition

Tip: Focus on proper form. If you’re new to weights, consider a certified trainer for one or two sessions to learn technique safely.

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3. Pelvic Floor (Kegel) Exercises

Kegel exercises strengthen the pelvic floor muscles that support erections and bladder control.

How to Find the Right Muscles:

1. Try stopping urination midstream. The muscles you use are your pelvic floor.
2. Once identified, contract these muscles without tightening your abdomen, buttocks or thighs.

Routine:

• Sets/Reps: 3 sets of 10 contractions
• Hold: 3–5 seconds per contraction
• Rest: 5 seconds between holds
• Frequency: Daily

Key Benefits:

• Improves rigidity and sustainability of erections
• Reduces urinary leakage and enhances orgasm control
• Complements cardio and strength gains

Evidence: A randomized trial found that men who did daily pelvic floor exercises saw significant improvements in erectile function compared to controls (Burnett et al., 2018).

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4. Flexibility & Stress-Relief Workouts

While less studied, practices like yoga and stretching help manage stress and improve blood flow.

Recommended Activities:

• Yoga: Focus on hip openers, low-back stretches and relaxation poses
• Static stretching: Target hamstrings, hip flexors and groin
• Mind–body techniques: Deep breathing, progressive muscle relaxation

Key Benefits:

• Lowers stress hormones that can inhibit erections
• Enhances circulation and muscle recovery
• Promotes mindfulness around sexual performance

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Putting It All Together: Sample Weekly Plan

Monday

• 30 minutes brisk walk
• Pelvic floor: 3×10 holds

Tuesday

• Strength training: full-body routine
• Gentle stretching 10 minutes

Wednesday

• 45 minutes cycling
• Pelvic floor: 3×10 holds

Thursday

• Yoga or Pilates class (45–60 minutes)

Friday

• Strength training: lower-body focus
• Pelvic floor: 3×10 holds

Saturday

• 30–60 minutes swimming or rowing
• Light stretching

Sunday

• Rest or gentle walk

Adjust intensity and duration according to fitness level and any medical conditions.

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Lifestyle Tips to Maximize Results

• Nutrition: Emphasize whole foods—lean proteins, vegetables, fruits, whole grains and healthy fats.
• Weight management: Aim for a body-mass index (BMI) below 25 to reduce ED risk factors.
• Smoking cessation: Tobacco damages blood vessels and impairs nitric oxide signaling.
• Limit alcohol: Excess intake can interfere with nerves and hormones.

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When to Seek Professional Help

If you experience any of the following, speak to a doctor right away:

• Sudden inability to achieve any erection
• Pain during erections or sexual activity
• Signs of heart disease (chest pain, shortness of breath)
• Unexplained weight loss or fatigue

For a quick, free, online symptom check for your ED risk and related concerns, consider using a reputable tool before scheduling an appointment.

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Key Takeaways

• The best exercise for erectile dysfunction combines cardio, strength and pelvic floor routines.
• Aim for ≥150 minutes of moderate cardio weekly, 2–3 strength sessions and daily Kegels.
• Add yoga or stretching to reduce stress and improve circulation.
• Pair exercise with healthy diet, weight control and quitting smoking.
• Always discuss severe or sudden symptoms with a healthcare provider.

Exercise alone isn’t a magic cure, but it plays a critical role in improving erectile function and overall health. Before beginning any new program—especially if you have chronic conditions—speak to your doctor to ensure safety and tailor a plan to your needs.