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Erectile dysfunctionExercise and lifestyle for ED: 5 approaches research has studied, and when to see a doctor
Written from peer-reviewed studies and guidance from medical institutions, listed at the end. Not reviewed by a doctor. Editorial policy
In one well-known study, about half of men aged 40 to 70 reported some degree of erectile dysfunction. Before you put it down to age, know that pills are not the only thing you can do. Here is what research says about exercise, lifestyle and ED, and what a doctor can offer.
Approaches that have been studied for ED include aerobic exercise (around 160 minutes a week), pelvic floor training, aerobic and strength training combined, and diet and exercise to lose weight. ED can also be an early sign of heart or blood vessel disease, so have a doctor check the cause first and exercise alongside.
About half of men aged 40 to 70
In the Massachusetts Male Aging Study, a random sample of 1,290 men aged 40 to 70 near Boston, 52% reported some degree of erectile dysfunction: 17% minimal, 25% moderate and 10% complete. The chance rose from 39% at age 40 to 67% at age 70. It becomes more common with age, but younger men have it too.
How erections work, and the main causes
An erection happens when sexual arousal widens the blood vessels in the penis and blood flows in and stays there. So when blood vessels, nerves, muscles, hormones or the mind do not work well, ED becomes more likely.
| Cause | Examples |
|---|---|
| Blood vessels and body | Hardened arteries, high blood pressure, diabetes, high cholesterol, obesity, smoking, inactivity |
| Mind | Stress, anxiety, depression, relationship problems |
| Medication and other | Side effects of some blood pressure and antidepressant drugs, prostate surgery, low testosterone |
Physical and psychological causes often overlap. Exercise research mainly addresses the blood vessels and body.
5 approaches that have been studied
Approach1Aerobic exercise, 160 minutes a week
Blood vessel health in the penis is closely tied to blood flow in the whole body. A systematic review of exercise intervention studies for ED suggested this dose:
- Who
- Men with ED linked to inactivity, obesity, high blood pressure, metabolic syndrome or heart disease
- Suggested dose
- Moderate to vigorous aerobic exercise at the dose above (160 minutes a week)
- Caveat
- Does not apply to ED with other causes
"Moderate to vigorous" means brisk walking, jogging or cycling that leaves you slightly out of breath. If you have not exercised for a while, start with 20 minutes of brisk walking on 3 to 4 days and build up.
Approach2Pelvic floor training
The ischiocavernosus muscles around the base of the penis are thought to help keep blood in during an erection. Training the pelvic floor, which includes them, has been tested in a randomized trial.
- Method
- Pelvic floor exercises taught by a physiotherapist, compared with lifestyle advice only, for 3 months
- Caveat
- A small study with professional supervision
See Kegel exercises for men for how to do it.
Try the free Kegel timerYou can try approach 2 here for one minute. Squeeze and relax 10 times in time with the moving diagram. No sign-up, no app. Worried about erections?Rebuild your confidenceApproach3Strength training together with cardio
- Who
- Men treated for prostate cancer
- Method
- 20-30 minutes of aerobic exercise plus 6-8 strength exercises (6-12 reps each), three times a week
- Reported
- After 6 months the exercise group had better erectile function scores than usual care
- Caveat
- Men with prostate cancer; results may not apply to other men
You can start strength training with equipment-free lower-body and core moves such as squats and bridges.
For men in their 30s and 40sWant back the strengthApproach4Losing weight through diet and exercise
- Method
- Detailed advice to eat less and move more, aiming to lose at least 10% of body weight, compared with general health information
- Caveat
- Obese men without diabetes, high blood pressure or high cholesterol
Belly fat is thought to affect blood vessel function and testosterone. There is no need to lose weight fast; keep exercising and adjust your diet step by step.
Approach5Smoking, alcohol and sleep
Smoking strains the blood vessels and is a known cause of ED. Heavy drinking and short sleep can also affect erections. If quitting smoking is hard, a stop-smoking service can help.
How to fit approaches 1 to 3 into a week is in our weekly exercise plan.
When to see a doctor, and what they can do
ED can be an early warning sign of heart and blood vessel disease. See a doctor or urologist before you start exercising if:
- The problem has lasted several months, or started suddenly
- You have diabetes, high blood pressure or high cholesterol, or a check-up flagged them
- You also have chest pain, breathlessness or other new symptoms
Doctors commonly prescribe medication that helps erections (PDE5 inhibitors). Many countries also have telehealth services where a licensed doctor assesses you by video or questionnaire and medication is delivered to your home. Always tell the doctor about other conditions and medicines, and avoid pills from unlicensed sellers and supplements that promise results.
Limits of the research
- The exercise studies are small (tens to about a hundred men) and last 3 months to 2 years.
- Most used supervised exercise; training alone or with an app may not give the same results.
- For ED caused by psychological factors or medication, the exercise research may not apply.
- If you have heart disease, ask your doctor before starting. Stop if you get chest pain, breathlessness or dizziness.
FAQ
Can exercise or lifestyle changes help with ED?
Aerobic exercise (around 160 minutes a week), pelvic floor training, and diet plus exercise to lose weight have all been studied. In a randomized trial of 110 obese men (Esposito et al., 2004), about a third of the lifestyle group had erectile function scores in the normal range after 2 years. ED can also be an early sign of heart or blood vessel disease, so have the cause checked by a doctor.
Do Kegels help with erectile dysfunction?
In a UK randomized controlled trial of 55 men (Dorey et al., 2004), the group that did pelvic floor training had better erectile function scores. It was a small, supervised study, and ED has many causes: blood vessels, nerves, hormones and stress among them. If ED is bothering you, see a doctor first.
Is pelvic floor training enough on its own?
Studies on ED, PE and exercise also looked at aerobic exercise (around 150 minutes a week) and aerobic exercise combined with strength training. They are mostly small studies, and exercise is not a replacement for medical care. Our weekly exercise plan puts the three together.
Will this site or the Men's Core app cure ED or PE?
We can't promise a cure. Men's Core is a site and app for men dealing with ED or PE, built around methods that research has reported to help. In clinical trials, pelvic floor training and aerobic exercise have been linked to changes in erectile function and ejaculatory control, and we offer them as science-based training. Most of these studies are small, and the same results are not guaranteed for everyone. Men's Core is not a medical device or a substitute for medical care, so if symptoms continue, consider seeing a doctor as well.
References
- Feldman HA, et al. Impotence and its medical and psychosocial correlates: results of the Massachusetts Male Aging Study. J Urol. 1994;151(1):54-61. pubmed.ncbi.nlm.nih.gov/8254833/ (accessed October 2026)
- Gerbild H, et al. Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies. Sex Med. 2018;6(2):75-89. doaj.org/article/91eb296258654277ba5cb0268ced6754 (accessed October 2026)
- Dorey G, et al. Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Br J Gen Pract. 2004;54(508):819-825. pmc.ncbi.nlm.nih.gov/articles/PMC1324914/ (accessed October 2026)
- Galvão DA, et al. Exercise and psychosexual education to improve sexual function in men with prostate cancer: a randomized clinical trial. JAMA Netw Open. 2025. ascopost.com/news/march-2025/exercise-intervention-may-impro (accessed October 2026)
- Esposito K, et al. Effect of lifestyle changes on erectile dysfunction in obese men: a randomized controlled trial. JAMA. 2004;291(24):2978-2984. search.pedro.org.au/search-results/record-detail/11354 (accessed October 2026)
- Myers C, Smith M. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2019;105(2):235-243. researchonline.jcu.edu.au/57900/ (accessed October 2026)