Exercises for Erectile Dysfunction: What Can Help?
Can exercise help erectile dysfunction? Regular aerobic exercise can improve erectile function for some men, but it is not a guaranteed cure. A manageable activity routine can form part of treatment while the underlying cause is assessed. Pelvic floor exercises are a separate approach and should not automatically be prescribed to everyone with ED.
If you want exercises for erectile dysfunction, you do not need a punishing routine or a gadget promising instant results. Begin by choosing activity you can repeat safely. Persistent difficulties still deserve medical attention rather than a longer and longer exercise challenge.
Our main natural ED treatment guide explains how exercise fits alongside other options.
What does research show about aerobic exercise?
A 2023 systematic review of 11 randomised trials found that aerobic exercise improved erectile-function questionnaire scores compared with non-exercising controls. The average difference was 2.8 points on the IIEF-EF scale. The studies involved different populations and programmes.
An improvement in an average score is not a percentage cure rate. It also does not identify a single workout that will work for you. The research supports considering aerobic exercise, while leaving room for individual assessment and other treatment.
Start with a type of movement you can maintain
Walking is a practical choice for many people. Swimming, dancing and other activities may suit your interests or physical needs better. Pick something accessible before worrying about optimising every minute.
For general health, the NHS adult guidelines recommend at least 150 minutes of moderate activity weekly, or 75 minutes of vigorous activity, with strength work on at least two days. This is not a specific ED treatment dose.
If you have been inactive or have relevant medical concerns, ask your clinician what is suitable. Do not jump straight into vigorous exercise to compensate for worrying symptoms.
An adaptable walking framework
This original example is for habit planning, not a validated ED rehabilitation programme. Shorten sessions, repeat a week or choose a suitable alternative as needed.
| Stage | Example | Focus |
|---|---|---|
| Starting point | 10 comfortable minutes on 4 days | Find a route and a reliable time |
| Next step | 15 minutes on 4 days, if comfortable | Build consistency before intensity |
| Building a routine | 20 minutes on 5 days, if ready | Notice your comfort and recovery |
| Longer-term pattern | Work gradually towards your agreed activity goal | Choose a routine you can keep |
Do not use the stages as a countdown to sexual recovery. Track the activity itself and discuss your symptoms during an appropriate review.
Where does strength training fit?
Strength work belongs in a balanced fitness routine. A professional can help you choose appropriate versions of movements such as a chair squat, wall press-up or resistance-band row.
Do not assume a particular gym lift is a proven ED treatment because it feels demanding or is marketed as “testosterone boosting”. The aerobic review above did not establish that strength training alone produces the same result.
Do pelvic floor exercises help ED?
The pelvic floor contributes to sexual function, but a generic strengthening prescription is not suitable for every problem. Royal Berkshire NHS guidance discusses both strengthening and relaxation, including the importance of releasing tense muscles.
If you have pelvic pain, urinary difficulties or uncertainty about technique, ask a pelvic-health physiotherapist for assessment. More squeezing is not automatically better. Avoid practising repeated stop-start urination as an exercise; Cambridge University Hospitals advises against it.
How should you track exercise progress?
Keep the log simple: activity, duration, comfort and whether the schedule fitted your day. “Four manageable walks this week” is more actionable than repeatedly checking whether an erection is different after each session.
Include the wider routine. See our food guide and our daily-habits guide for practical ideas. If monitoring performance itself creates pressure, read our anxiety guide.
Questions people ask about exercise and ED
Is walking good for erectile dysfunction?
Walking is one way to build aerobic activity, which has evidence of benefit for some men. It does not guarantee recovery or remove the need to investigate recurring symptoms.
How many pelvic floor exercises should I do?
The right programme depends on your assessment and technique. If you have pain or uncertain symptoms, seek individual advice instead of following a large repetition target.
Can squats cure ED?
No individual squat routine can be promised as a cure. Squats may be part of general strength training when appropriate, but that is a different claim.
How quickly will exercise work?
There is no universal recovery timeline. Benefits vary, and exercise studies do not prove an immediate response after a workout.
Can exercise replace my prescribed medicine?
Do not change prescribed treatment yourself. Discuss your preference and response with your clinician; exercise may be used alongside suitable treatment.