A common condition that affects men of all ages is the inability to maintain an erection. Studies show that many men could be unaware that erectile dysfunction (ED) is a treatable condition. Apart from oral medication, doctors use injections, testosterone implants, and prosthetic devices to help men sustain an erection. Food and lifestyle can also affect ED. One of the important lifestyle changes is being physically active and doing exercises that can directly benefit ED.

Some exercises can help fight ED symptoms and help improve blood circulation, relieve stress, and be healthy. They are mentioned below:

1. Kegel exercises
The bulbocavernosus muscle is situated between the anus and genitals. In men, it is found surrounding the bulb of the penis. Men can contract this muscle during urination and ejaculation. Kegel’s muscles strengthen the bulbocavernosus muscle. Once the muscle is strengthened, men can sustain longer erections. Kegel exercises can be done lying down, sitting, or standing. You can practice Kegel exercise multiple times a day.

The muscle one uses to stop urination midway is the bulbocavernosus muscle. One can sit, stand or lie down according to their convenience, and clench the bulbocavernosus muscle. Hold for about three seconds, release, and repeat three times. Repeat three times a day. As one starts to practice, they can increase the holding time gradually. If they can hold for 10 seconds, they should repeat the exercise five times in three sets. Once they reach this stage, they should be able to see the difference in their ability to sustain an erection.

2. Pilates
The knee fallout, supine foot raises are useful routines from Pilates to fight ED. To do this, one needs to lie down on the floor with feet on the ground and knees bent. After that, lower one knee sideways as far as they can while activating the pelvic floor muscles. The feet should continue to be on the ground. Bring the knee back to position and repeat with the other knee. Do five repetitions on each side and aim to increase it to 10. Continue lying down and to the foot raise. Activate the pelvic floor muscles and lift one foot into the air. Hold for a few seconds at 45 degrees. Bring the foot to the ground and repeat with the other side. Do five repetitions and increase it to 10 over time. Next, stay in the original position and lift the buttocks and hold. Exhale and release while lying back on the ground. Repeat five times and increase it to 10 over time.

3. Weight training
Weight training can improve blood circulation and increase blood flow to the penis, which causes an erection.

4. Aerobics
Like weight, training aerobics can improve blood circulation. It can also serve as a mood lifter and remove stress. Stress can also lead to ED. Cycling, boxing, running, rowing can help in improving ED as well.