Best Exercises for Erectile Dysfunction

Best Exercises for Erectile Dysfunction: Evidence-Based Guidance

Published: 15 October 2026

The best exercises for erectile dysfunction are pelvic floor exercises (also called Kegel exercises), which strengthen the muscles that help maintain erections by improving blood flow to the penis [1][2]. Regular aerobic exercise such as brisk walking, running, cycling, and swimming can also improve erectile function by enhancing cardiovascular health and reducing risk factors like obesity and high blood pressure [10]. While exercise is a valuable part of managing ED, many men find that combining lifestyle changes with prescription treatments offers the most effective approach.

How Do Exercises Help Erectile Dysfunction?

Erectile dysfunction often has physical causes related to blood flow, and exercise addresses several of these underlying factors [1]. Pelvic floor exercises specifically target the bulbocavernosus and ischiocavernosus muscles, which compress veins in the penis to maintain rigidity during an erection and pump blood during ejaculation [2]. When these muscles are weak, blood can leak out of the penis prematurely, making it difficult to maintain an erection.

Aerobic exercise improves cardiovascular health, which is essential for erectile function because erections depend on good blood flow to the penis [10]. Regular physical activity helps reduce body weight, lower blood pressure, improve cholesterol levels, and enhance insulin sensitivity—all of which contribute to better erectile function [1]. Exercise also boosts testosterone levels naturally and reduces stress and anxiety, which are common psychological contributors to ED [2].

Research shows that men who are physically active have a lower risk of developing erectile dysfunction compared with sedentary men [10]. Even moderate exercise, such as 30 minutes of walking most days of the week, can make a meaningful difference. The benefits of exercise are cumulative, so consistency matters more than intensity for most men.

Pelvic Floor Exercises: The Best Exercises for Erectile Dysfunction

Pelvic floor exercises are widely considered the most effective exercise intervention for erectile dysfunction [2]. These exercises involve repeatedly contracting and relaxing the muscles you would use to stop the flow of urine midstream. To perform them correctly, sit or lie comfortably and squeeze these muscles for five seconds, then relax for five seconds. Aim for three sets of ten repetitions daily, gradually increasing the hold time as the muscles strengthen.

It can take several weeks to notice improvement, and consistency is essential [1]. Many men find it helpful to link pelvic floor exercises to a daily routine, such as doing them while brushing teeth or during a commute. A physiotherapist specialising in pelvic health can provide personalised guidance if you are unsure whether you are engaging the correct muscles.

Clinical studies suggest that pelvic floor exercises can significantly improve erectile function, particularly in men whose ED is related to weak pelvic muscles or venous leakage [2]. These exercises have no side effects and can be combined safely with any other ED treatment, including prescription tablets. However, they require commitment and may not be sufficient on their own for men with more severe or complex causes of ED.

How to Identify Your Pelvic Floor Muscles

The easiest way to locate your pelvic floor muscles is to try stopping your urine flow midstream the next time you use the toilet—the muscles you engage are your pelvic floor [1]. However, do not make a habit of stopping urine regularly, as this can interfere with normal bladder emptying. Once you have identified the correct muscles, practise contracting them when you are not urinating. You should feel a lifting sensation inside the pelvis, and your abdomen, buttocks, and thighs should remain relaxed.

Aerobic Exercise and Cardiovascular Health

Aerobic exercise—activities that raise your heart rate and improve cardiovascular fitness—plays a crucial role in preventing and managing erectile dysfunction [10]. Brisk walking, jogging, cycling, swimming, and dancing are all excellent choices. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for general health, and this level of activity can also benefit erectile function [1].

Cardiovascular disease and ED share many of the same risk factors, including high blood pressure, high cholesterol, diabetes, and obesity [10]. In fact, ED can be an early warning sign of heart disease, which is why it is important to see your GP if you develop new erectile problems [1]. Regular aerobic exercise addresses these shared risk factors by improving blood vessel health, reducing inflammation, and helping to maintain a healthy weight.

You do not need to become a marathon runner to see benefits. Even modest increases in physical activity can improve erectile function, particularly if you are currently inactive [2]. Start with achievable goals, such as a 20-minute walk three times a week, and gradually build up. The key is to choose activities you enjoy, as you are more likely to stick with them long term.

Who May Benefit from Exercise for Erectile Dysfunction?

Exercise is most likely to help men whose erectile dysfunction is related to cardiovascular risk factors, obesity, or a sedentary lifestyle [1][2]. If you have high blood pressure, high cholesterol, type 2 diabetes, or are overweight, improving your fitness level can have a direct positive impact on erectile function. Younger men with mild ED and no significant underlying health conditions may also find that pelvic floor exercises alone are sufficient to restore normal function.

Men with psychological causes of ED, such as stress, anxiety, or depression, may benefit from the mood-boosting and stress-reducing effects of regular exercise [1]. Physical activity stimulates the release of endorphins and can improve self-confidence and body image, all of which contribute to better sexual function. However, if psychological factors are the primary cause, talking therapy or counselling may also be needed.

Exercise is less likely to be effective on its own for men with severe ED, nerve damage (for example, from prostate surgery or diabetes), or hormonal imbalances [2]. In these cases, exercise can still form part of a comprehensive treatment plan, but prescription medications or other medical interventions are usually necessary. It is important to see your GP for a proper assessment to identify the underlying cause of your ED and discuss the most appropriate treatment options.

When to See Your GP

You should always see your GP if you develop new or worsening erectile dysfunction, as it can be an early sign of cardiovascular disease or diabetes [1]. Your doctor will take a medical history, check your blood pressure, and may arrange blood tests to look for underlying conditions such as diabetes, low testosterone, or high cholesterol. They can also review your current medications, as some drugs can contribute to ED, and discuss whether prescription ED treatments are suitable for you.

Effectiveness of Exercise Compared with Tablets

Prescription tablets such as sildenafil (Viagra), tadalafil (Cialis), vardenafil (Levitra), and avanafil (Spedra) are highly effective treatments for erectile dysfunction, with success rates of around 60–70% in clinical trials [9]. These medicines work by increasing blood flow to the penis when you are sexually aroused, and they take effect within 15 minutes to an hour, depending on the specific drug [3][4][5][6]. In contrast, exercise requires weeks or months of consistent effort before you notice improvement, and the degree of benefit varies widely between individuals [2].

For men with mild to moderate ED related to lifestyle factors, combining exercise with prescription tablets often provides the best results [2]. Exercise addresses the underlying causes of ED—such as poor cardiovascular health and obesity—while tablets provide reliable, on-demand support for sexual activity. Over time, as fitness improves, some men find they need tablets less frequently or can manage with a lower dose.

Exercise has the advantage of being free, having no side effects, and benefiting your overall health, not just erectile function [1]. However, it requires motivation and time, and results are not guaranteed. Tablets offer a faster, more predictable solution but require a prescription, cost money, and can cause side effects such as headaches, flushing, or indigestion [3][4][5][6]. Many men find that a combination of both approaches works best for their individual circumstances.

Other Lifestyle Changes and Non-Tablet Treatments

In addition to the best exercises for erectile dysfunction, other lifestyle changes can support erectile function. Losing weight if you are overweight, stopping smoking, reducing alcohol intake, and managing stress all have evidence-based benefits for ED [1][2]. Smoking damages blood vessels and significantly increases the risk of erectile dysfunction, so quitting is one of the most impactful changes you can make. Heavy alcohol consumption can also impair erectile function and reduce the effectiveness of ED medications [3].

If tablets are not suitable or effective for you, other prescription treatments are available. Alprostadil is a medicine that can be applied as a cream (Vitaros) inserted into the opening of the penis or given as an injection (Caverject) directly into the side of the penis [7]. These treatments work locally to increase blood flow and do not have the same drug interactions as tablets, but they can cause discomfort and require careful technique. Vacuum erection devices are another non-tablet option available on the NHS or privately.

Eroxon is a topical gel medical device that can be purchased without a prescription from pharmacies. It works by creating a cooling then warming sensation that stimulates blood flow to the penis. Viagra Connect (sildenafil 50mg) and Cialis Together (tadalafil 10mg) are also available from pharmacies without a prescription after a consultation with a pharmacist, offering a convenient option for men aged 18 and over [1]. For prescription-strength treatments at lower cost, Cured Pharmacy offers an online consultation service reviewed by UK prescribers, with discreet home delivery.

Combining Exercise with Prescription Treatments

There is no reason you cannot combine pelvic floor exercises, aerobic exercise, and prescription ED tablets [2]. In fact, this combination is often the most effective approach, as exercise addresses the root causes of ED while tablets provide reliable support for sexual activity. Always inform the prescriber during your consultation about any exercise programme you are following, as well as all other medications and health conditions, to ensure the treatment is safe and appropriate for you.

Scientific References

1. NHS. (n.d.). Erectile dysfunction (impotence). NHS website. https://www.nhs.uk/conditions/erection-problems-erectile-dysfunction/ [accessed 15 October 2026]
2. National Institute for Health and Care Excellence. (n.d.). Erectile dysfunction. Clinical Knowledge Summaries. https://cks.nice.org.uk/topics/erectile-dysfunction/ [accessed 15 October 2026]
3. Joint Formulary Committee. (n.d.). Sildenafil. British National Formulary. NICE. https://bnf.nice.org.uk/drugs/sildenafil/ [accessed 15 October 2026]
4. Joint Formulary Committee. (n.d.). Tadalafil. British National Formulary. NICE. https://bnf.nice.org.uk/drugs/tadalafil/ [accessed 15 October 2026]
5. Joint Formulary Committee. (n.d.). Vardenafil. British National Formulary. NICE. https://bnf.nice.org.uk/drugs/vardenafil/ [accessed 15 October 2026]
6. Joint Formulary Committee. (n.d.). Avanafil. British National Formulary. NICE. https://bnf.nice.org.uk/drugs/avanafil/ [accessed 15 October 2026]
7. Joint Formulary Committee. (n.d.). Alprostadil. British National Formulary. NICE. https://bnf.nice.org.uk/drugs/alprostadil/ [accessed 15 October 2026]
8. Goldstein, I., Lue, T. F., Padma-Nathan, H., Rosen, R. C., Steers, W. D., & Wicker, P. A. (1998). Oral sildenafil in the treatment of erectile dysfunction. New England Journal of Medicine, 338(20), 1397–1404. https://pubmed.ncbi.nlm.nih.gov/9580646/ [accessed 15 October 2026]
9. Feldman, H. A., Goldstein, I., Hatzichristou, D. G., Krane, R. J., & McKinlay, J. B. (1994). Impotence and its medical and psychosocial correlates: Results of the Massachusetts Male Aging Study. Journal of Urology, 151(1), 54–61. https://pubmed.ncbi.nlm.nih.gov/8254833/ [accessed 15 October 2026]

Information on this page is for educational purposes only and is not medical advice. Prescription treatments require clinical assessment by a UK-registered prescriber. Always consult a qualified healthcare professional before starting or changing any medication.

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