Women: Exercise for ED—What I’d Encourage (and What I Wouldn’t)

Women: Exercise for ED—What I’d Encourage (and What I Wouldn’t)

Erectile dysfunction (ED) affects up to half of men over 40 at some point, and it can be stressful for both partners. As a woman who wants to help your partner, you can play a key role in encouraging healthy habits—especially exercise. Below, you’ll find evidence-based guidance on what types of activity tend to help ED, which ones to steer clear of, and how you can support positive change without adding stress.

Why Exercise Helps Erectile Function
Regular physical activity improves blood flow, hormone balance, and mood—all crucial for healthy erections. Two landmark studies illustrate this:

• Esposito et al. (2004) randomized obese men with ED to lifestyle changes (Mediterranean diet plus at least 30 minutes of moderate exercise most days). After two years, 30% of men in the intervention group saw their ED resolve, compared to just 5% of controls.
• Dong et al. (2011) analyzed eight randomized trials and found that any structured exercise program improved erectile function scores by an average of 3 points on the International Index of Erectile Function (IIEF-5).

Best exercise for erectile dysfunction
Evidence points to a mix of aerobic work, strength training, and targeted pelvic-floor moves. Aim for:

• Aerobic exercise (at least 150 minutes per week of moderate intensity, or 75 minutes vigorous)
– Brisk walking, jogging, cycling, swimming, or dancing
– Helps with weight loss, lowers blood pressure, and improves vascular health
• Resistance training (2–3 sessions/week)
– Free weights, machines, resistance bands
– Builds muscle, boosts testosterone, and supports metabolism
• Pelvic-floor (Kegel) exercises
– Contract the muscles used to stop urine flow; hold 5 seconds, relax 5 seconds, 10 reps, 3 times daily
– Strengthens the “erection pump”
• Flexibility and relaxation (yoga or gentle stretching)
– Reduces stress and anxiety, which in turn eases sexual performance worries

What I’d Encourage You to Do
• Make it a team effort. Go for walks or bike rides together.
• Schedule workouts like date nights—keep it fun, social, and consistent.
• Track progress—apps or journals help maintain motivation.
• Celebrate small wins. Every extra 5 minutes of activity or additional Kegel set counts.
• Combine exercise with healthy eating. A balanced diet further supports blood-vessel health.

What I Wouldn’t Encourage
• Pushing through pain or dizziness. If your partner feels chest tightness, nausea, or lightheadedness, stop immediately and seek medical advice.
• Extreme endurance training in unfit individuals. Ultra-long runs or high-intensity sessions without proper buildup can raise stress hormones and inflammation, potentially worsening ED.
• Heavy lifting without supervision. Rapid blood-pressure spikes can be risky, especially if your partner has heart or liver issues.
• Ignoring other health problems. If your partner has cirrhosis with ascites or other serious conditions, intense exercise may be unsafe (see EASL guidelines). Always check with a specialist first.

Tips for Supporting Your Partner
• Be positive. Frame exercise as “looking after ourselves” rather than “fixing a problem.”
• Offer gentle reminders rather than nagging. A quick “Ready for our evening stroll?” works better than criticism.
• Help set realistic goals (e.g., a 20-minute walk three times a week rather than daily hour-long runs).
• Join group classes or online programs together for accountability.
• Encourage rest and recovery to prevent burnout or injury.

When to Seek Professional Help
Even the best exercise plan isn’t a substitute for medical evaluation. If your partner experiences any of the following, encourage him to talk to a doctor right away:
• Chest pain, unexplained shortness of breath, or fainting during exercise
• Rapid weight gain with swelling in the legs or abdomen (could signal heart or liver issues)
• Severe or sudden worsening of ED
• New problems with urination or pelvic pain

You might also consider doing a free, online symptom check for to help him decide when to seek care.

Bottom Line
Regular, balanced exercise is one of the most effective ways to improve erectile function naturally. By focusing on aerobic activity, strength work, and pelvic-floor exercises—and by avoiding extreme or unsafe workouts—you and your partner can make tangible progress. Remember that support, positivity, and consistency are key. And for any potentially serious or life-threatening symptoms, always speak to a doctor.