There are many ways to treat erectile dysfunction, including medications such as sildenafil (Viagra) and devices like vacuum pumps or shock wave therapy. But exercise is also a highly effective treatment.

Regular exercise improves the function of your blood vessels, which can help with erections. It also boosts nitric oxide production, which may prevent or relieve ED.

Aerobic Exercise

Aerobic exercise, also known as cardiovascular exercise, involves the continuous movement of large muscle groups throughout your body. The word aerobic means “with oxygen,” and the increased oxygen supply that occurs during exercise helps your muscles extract energy in the form of adenosine triphosphate (ATP) from fat, carbohydrates, and proteins. Aerobic exercise also makes your heart more efficient, so it can pump more oxygen-rich blood with each beat and your lungs become better at taking in oxygen, too. Common forms of aerobic exercise include walking, running, swimming, cycling, dancing, and stair climbing.

When it comes to treating erectile dysfunction, or ED, experts agree that aerobic exercise is a great place to start. A recent review of research studies published in the journal Sexual Medicine found that engaging in regular physical activity—particularly those with high blood pressure or obesity who are at risk for ED—can improve symptoms.

That’s because the blood flow improvements that occur during aerobic exercise can help bring more blood to the pelvic area and, in turn, the penis, says Aleece Fosnight, PA-C, a board-certified physician assistant who specializes in urology at Aeroflow Urology in Arden, North Carolina. In addition, Fosnight notes that aerobic exercise can help manage comorbidities that can contribute to ED, such as high blood pressure and diabetes.

By boosting lymphatic system circulation, these workout types assist in enhancing the body’s immune system. Additionally, they lower blood sugar, blood pressure, and stress. Additionally, they raise workplace productivity. You could use drugs like Fildena 150 Mg Tablet and Super Avana to improve blood flow and relax blood arteries.

While the results of aerobic exercise are significant, it’s important to start slow and gradually increase your workout intensity over time, particularly if you have any preexisting health conditions. Otherwise, you may overwork your muscles and irritate your joints.

Start by working up a sweat for about 40 minutes, four times a week. As you begin to see improvement, you can work up to a total of 150 minutes of moderate to high-intensity aerobic exercise.

To determine your target heart rate during aerobic exercise, check your pulse while resting or talk to your doctor. A general rule of thumb is to work up to a target heart rate that’s about 80 to 90 percent of your maximum heart rate. This is what you want to reach during workouts, according to ACSM guidelines. Low-intensity exercises that build endurance might include brisk walking or a dance-inspired group fitness class while jogging and spinning are examples of moderate-intensity workouts. High-intensity interval training—which alternates between bouts of all-out effort with short periods of recovery—is a good option for those who don’t have a lot of time.

Kegel Exercises

Kegel exercises — sometimes called pelvic floor activation — are a simple, low-impact exercise that strengthens the muscles in your pelvic region. These muscles support the bladder, rectum and other organs in the reproductive tract. Performing Kegels daily can help you control your urine flow and may reduce bladder leakage, gas passing, and ejaculation problems. It’s important to focus on these specific muscle groups and not clench other muscles in your buttocks, stomach, or legs while doing the exercise. Doing a squat instead of focusing on the muscle in your anus could cause back pain or injury. To perform a Kegel, either lie down or sit on the toilet with your legs extended. Squeeze your buttocks and abdominal muscles for about three seconds, then relax the muscles for five seconds. Repeat the process 10 to 20 times.

Men can benefit from doing Kegels just as much as women do. They’re a great way to help control incontinence caused by prostate cancer treatment or the side effects of certain medications. Kegels can also help you with sex by giving you more feeling during an orgasm and improving your control of ejaculation.

Unlike a claw vending machine (think a claw that extends downward, picks up a prize, and then draws it upward again), you can do Kegels anywhere. You can even do them in a chair or while watching TV or reading. Just make sure to not use other muscles when you’re doing them, as that can lead to back and stomach pain.

In addition to the pelvic floor muscles, a strong abdomen and buttocks can also improve your sexual pleasure. Many men don’t realize that the muscles in their buttocks and lower back are key to erection strength. Doing squats, leg lifts, and bridge exercises can strengthen these muscles and improve your sex life.

It’s important to speak with your doctor before starting a new exercise program. If you’re new to exercising or haven’t been physically active for a while, start slowly and increase the intensity of your workouts over time. Getting your doctor’s approval for an exercise regimen will also ensure that you’re not overdoing it, which can cause injury and worsen your ED.

Strengthening the Pelvic Floor

Having strong pelvic floor muscles is an important part of good health. In addition to supporting the anus and other organs in the area, they also put pressure on blood vessels to assist with erections. For women, a strong pelvic floor can help prevent urinary incontinence, prolapsed bladder tissue and pelvic pain. In one study, a strong pelvic floor was associated with better self-reported sexual function and orgasms. It is particularly important for women who have had children, as a weakened pelvic floor is more likely to develop problems in this population.

Pelvic floor exercises, known as Kegels, are a series of tightening and relaxing of the muscles in this region. To do a Kegel, sit or lie down and relax the muscles in your thighs and buttocks. Then, contract the muscles in your pelvic floor, squeezing and holding for a few seconds before releasing for a few more. Repeat this sequence at least 10 times per day. As you become stronger, you can increase this number to 30 or 40 repetitions per day.

Your physical therapist may be able to guide you in performing these contractions, as they will know what to look for and will be able to tell if the muscles are being targeted correctly. They will also be able to give you tips on how to strengthen other muscle groups, such as your abdomen and lower back, which are important for good core strength.

It can take as long as 3 months to notice a significant improvement in your pelvic floor strength, so be patient and stick with it. In the meantime, be sure to continue to engage in regular aerobic exercise as it will also benefit your overall health.

There are numerous medications available on the market that you can use to obtain a powerful erection if you want to quickly resolve this issue. Many medications available on the market, including Fildena Professional 100, are successful in treating men’s impotence issues.

Another way to help treat ED with lifestyle changes is through the use of medical devices, such as INNOVO, which are clinically proven to improve bladder weakness. INNOVO is the only clinically proven non-invasive, drug-free solution to urinary incontinence that delivers results in as little as four weeks1. This device helps to strengthen and retrain the entire network of pelvic floor muscles through gentle, noninvasive, low-level electrical stimulation.

Stress Management

In the long term, if you’re trying to cope with stress that affects your sex life, it can lead to problems with arousal and erectile dysfunction (ED). This type of ED is known as psychogenic ED. It can be caused by a variety of things, including work-related stress, relationship problems, financial worries, and health issues.

The good news is that exercise can help with ED associated with psychological factors. However, it is important to start with a low-intensity exercise routine, such as walking. Aim to walk every day and then increase your activity level gradually. You can also try other types of exercise, such as swimming, cycling and jogging. If you are very nervous about exercising, it can be helpful to join a group or class where you will be with other people. For example, joining a women ”s-only workout class or a group for those with disabilities can reduce the fear of judgment or embarrassment.

Getting enough regular exercise can have an impact on your mental as well as physical health. It can improve your sleep and energy levels, as well as boost your self-esteem. Ultimately, it can also improve your sexual function by helping you feel more confident in the bedroom.

Although exercise can’t replace the effectiveness of prescription medication, it can help alleviate the symptoms of ED and prevent it from occurring in the first place. If you are currently suffering from ED, it is worth seeking medical advice for a diagnosis and treatment.

If you are suffering from erectile dysfunction, there are several treatments available to help you, such as medications and surgery. You can also try dietary changes and lifestyle interventions. However, it is often best to seek the help of a trained therapist. A therapist can help you identify and address the causes of your anxiety, depression, or other underlying issues that are affecting your sex life. They can also teach you skills to help you overcome these conditions, which may include relaxation techniques and open communication with your loved ones. You can also try mindfulness and meditation exercises, which are proven to be effective in reducing stress and anxiety.