A 5-minute read, because better erections start with more than what happens in the bedroom.
Can Exercise Really Improve Erections?
Often yes exercise can help. Studies show that regular exercise is linked to erectile function especially for men whose erection problems are tied to weak heart or metabolism.
An erection is partly a blood event. Blood must move into the tissue of the penis and stay there. That needs arteries, flexible blood vessels and a well working circulatory system. Anything that helps your health also helps your erections.
Erections also depend on nerves, hormones, thoughts and the pelvic floor muscles. Erectile dysfunction can be affected by stress, anxiety, medications, diabetes, high blood pressure, hormone issues, nerve problems and pelvic floor problems. Poor fitness is one of many possible causes. So if you are struggling it does not mean you did something. (If you are in your twenties or thirties our guide to dysfunction in young men covers the causes that are more common, at that age.)
How Exercise Can Improve Erectile Function
Exercise seems to help in a ways that work together:
• A stronger heart and better blood flow. Regular exercise keeps your heart and blood vessels in shape. An erection needs a flow of blood so healthy circulation gives your body a better chance to respond.
• A natural helper in your body. Your body makes a substance called oxide that relaxes blood vessels and lets more blood through. Exercise may help your body produce and use it well.
• Better overall health. Being active supports blood sugar, weight and blood pressure. When these are out of balance erections can be affected.
• A calmer mind. Moving more can ease stress. Improve mood, sleep and confidence matters.
You may have heard that exercise helps because it raises testosterone. Hormones can play a part. For most men they are not the main story. (Curious? See our article on testosterone, in young men.)
Which Types of Exercise May Help Your Erections?
Different types of training support parts of the system.
1. Aerobic exercise
Brisk walking, jogging, running, swimming and cycling are the studied options. Systematic reviews of trials in men with ED have generally found that aerobic training is associated with erectile function scores, which fits with its effects on the heart and blood vessels. If you want one place to start this is it.
2. Resistance training
Squats, lunges, rows, presses and other strength work build muscle and support body composition, insulin sensitivity and overall fitness. Those benefits are all relevant to metabolic and vascular health. Our guide to strength and muscle covers how to start. (Read more)
3. Pelvic floor exercises
Kegel exercises are different. Rather than improving the general fitness, they train specific muscles involved in erection, ejaculation and bladder control. They simply target another part of the system.
When Exercise Isn’t Enough
If erection difficulties keep happening or are getting worse or if they appear suddenly or if they hurt your quality of life or relationships talk to a healthcare professional.
Erection difficulties might be linked to hidden heart problems, blood sugar problems, hormone problems, nerve problems, side effects of medicines or mental health problems. Knowing the reason, for erection difficulties is important.
Erection difficulties do not always mean a serious disease but they do deserve a check.
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