Erectile dysfunction can be very frustrating and can have a major impact on your quality of life.

There are exercises you can do to improve and sometimes prevent this.

Here are a few exercises to improve your sexual health:

Kegel exercises

Kegel exercises are an exercise for both men and women that can improve your overall sexual health.

For men, it plays a crucial role in resolving and/or preventing erectile dysfunction.

How to do Kegel exercises?

  • Identify your Pelvic Floor muscles by stopping urination midstream.
  • Tighten these muscles for 5 seconds, then relax for 5 seconds.
  • Repeat this 10 to 15 times on a daily basis.

Kegel exercises improve blood flow to the genitals and strengthen the erection and its control.

General exercise such as swimming, walking, running and cycling can also help you to resolve and at least improve your erectile dysfunction.

If you want to start with this, it is recommended to do one of these activities 4 times a week for 40 minutes.

And this for at least 6 months.

Aerobics can also help you with this.

Aerobics ensure better blood flow and that boosts your testosterone levels which in turn contributes to a better erection.

Pilates also strengthens your pelvic floor muscles and that ensures greater awareness of your body and that in turn translates into improved sexual performance.

Strength training also stimulates your sexual well-being because it stimulates testosterone and that improves your erection.

When you do strength training 2 to 3 times a week, your bed performance improves.

How long does it take to see improvement?

If you implement a few steps of this in your daily life, you can quickly see an improvement in your sexual and general health.

Based on science, it can take several months to see improvement in your erection problems.

According to most studies, you will experience improvements within 3 to 6 months with regular exercise.

Another study indicated that after 8 weeks of training of 135 minutes per week you will experience improvement.

With Kegel exercises you will see an improvement within 6 to 12 weeks.

If you go for aerobics, it is recommended to exercise 150 minutes per week to experience improvements.

4 times 40 minutes per week of aerobics will give you better results in your erection in 6 months.

The exact time improvement can depend on several factors:

  • The intensity and type of training
  • The frequency and consistency of the exercise
  • The degree of erectile dysfunction you experience
  • Underlying health problems
  • Your age and average fitness

Some men experience improvements sooner, but it is advisable to continue your exercises for at least 3 to 6 months to benefit optimally from the improvements.

You can also easily improve your performance with a penis pump.

A combination of body training and a penis pump gives the best results.

Click here to view the penis pumps.

Also check out our blog post on why and how to use a penis pump.

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