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4 Simple And Effective Exercises To Reverse The Effects of ED At Home


Encountering erectile dysfunction at some points in life is common. Several reasons can contribute to the occurrence of ED in men, such as existing health conditions, aging, sedentary lifestyle, obesity, etc. Working on the underlying root cause can help to eliminate it permanently. For instance, if you are experiencing the symptoms of ED due to obesity, then shedding those extra pounds can be highly beneficial.  

Erectile dysfunction (impotence) can affect the quality of your relationship with your partner, too, which can lead to low self-esteem and troubles between partners. Therefore, as soon as you experience any erectile dysfunction symptoms like a problem in maintaining an erection or trouble in achieving an erection, you should first consult with your doctor. 


A man suffering from erectile dysfunction.


Sometimes, you may go through ED due to temporary problems like troubles in a relationship, the passing away of a close one, having a hard time, etc. However, as soon as the problem comes to an end, you stop experiencing erectile dysfunction symptoms and start living a happy sex life. 

There are 30 million men in the United States going through ED, ranging from mild to severe. However, this condition is very much treatable at home only. If you are having mild to moderate symptoms of ED, you can opt for ways like improving your lifestyle, adapting new habits, exercising, limiting alcohol and cigarettes, etc. However, today, through this blog, we will be exploring the exercises to reverse the effects of erectile dysfunction. Buckle up; we are ready to embark on a journey that will help you revive your sex with a durable and firm erection.

What is erectile dysfunction?  

Erectile dysfunction, known as impotence medically, is an inability to get or maintain an erection for sexual intercourse in men. In simple language, erectile dysfunction is a sexual problem in men wherein achieving an erection for sex is difficult. It might happen due to a variety of reasons, which may consist of existing medical conditions, certain medications, unhealthy lifestyles, habits like smoking and alcohol, etc.  

Opting for the right treatment at the right time can manage the symptoms of ED effectively. Among all the treatments, medications should be your last option. Firstly, you should begin by altering your lifestyle. If these changes don’t work out in your favor, you should opt for the medication under the doctor’s supervision. 

What are the possible causes of erectile dysfunction? 

There could be many reasons behind the occurrence of erectile dysfunction, and the reasons may vary from one person to another. The following could be the potential causes of erectile dysfunction in men: 

1. Existing health conditions:

Several health conditions can result in erectile dysfunction, such as heart disease, diabetes, anxiety, depression, high blood pressure, etc. These medical conditions' long-term persistence can cause erectile dysfunction. 

2. Personal issues:

Going through heartbreak, having a hard time, or encountering relationship troubles can also cause erectile dysfunction in men. However, as soon as the problem comes to an end, you again start enjoying your sex life to the fullest without any medical treatment. 

3. Sedentary lifestyle and bad habits:

If you are living a sedentary lifestyle and indulge in bad habits like heavy alcoholism and smoking, you are prone to develop these conditions. These habits can damage your blood vessels, which can cause erectile dysfunction. In addition to this, a sedentary lifestyle makes you prone to conditions like hypertension, diabetes, heart disease, etc, which can cause ED.

Four easy-to-do yet highly effective exercises for erectile dysfunction: 

If you are experiencing Erectile dysfunction, which is ruining your sex life, incorporating these four exercises can be a life changer. By performing these exercises daily, you can easily treat erectile dysfunction at home only. 

1. Aerobics: 

Aerobic exercises are a fantastic way to improve your overall well-being, including your sexual life. A study conducted in 2018 has shown the positive effects of exercise on erectile dysfunction. Aerobic exercises are effective in mitigating the symptoms of erectile dysfunction in men. You can choose any aerobic activity that you like.  

You have multiple options to choose from, such as boxing, cycling, running, jogging, rowing, etc. People with ED should do aerobic exercise at least four times a week for 40 to 50 minutes. You should practice a consistent routine for at least six months to achieve fruitful outcomes. 

To kill monotony, you can mix up different aerobic exercises. Sticking to this routine will result in effective and favorable results in your ED and overall health.   

2. Yoga: 

Yoga provides versatile benefits to overall health, including sex life. Performing yoga can be highly advantageous for people living with erectile dysfunction. Several yoga techniques majorly focus on pelvic floor muscles. Doing such yoga poses can help you mitigate ED symptoms and live a sex life full of vitality once again. Another core benefit of yoga is that it helps in managing the stress level, which can help to improve the sex life significantly.

Anxiety and stress persistence in the long term can induce increased levels of cortisol, which hinders your sex life greatly. Yoga emphasizes relaxation techniques and deep breathing that help bring down cortisol levels. As a result, you feel mentally relaxed and calm, resulting in improved sex life. In addition to this, several yoga poses encourage better blood circulation in the body, helping in the expansion and compaction of the blood vessels needed for getting and maintaining an erection. 

3. Basic Kegel exercise:  

If you don’t have the time to hit the gym to do advanced Kegel exercises, you can begin with the basic ones. The core role of the Kegel exercise is to target the pelvic floor muscles, whether it is basic or advanced. To attempt the basic Kegel exercise, you need to stop your stream while urinating several times. You should hold your stream every time for 5 seconds. Practicing this basic Kegel exercise three to four times a day for 10 to 15 times. 

If you have enough time, you can try different Kegel exercises, too, such as lying on your knees, standing and sitting in a chair, etc. If you feel discomfort while performing any Kegel exercises, you must seek help from a professional.  

4. Pilates exercise:  

Several Pilates exercises can be opted to treat the symptoms of erectile dysfunction. It would be better if you begin with the basic Pilates exercise. This exercise involves small movements, which are possible for almost everyone. Let’s explore knee fallout exercises for erectile dysfunction:  

  • Firstly, you need to lie down with your knees bent and feet flat and keep your arms by the sides. 

  • You need to keep your spine in a neutral position with a little gap between the floor and the middle of the back. 

  • Squeeze your pelvic floor muscles, release your breath, and carefully lower one leg to the ground. Lower it only as far as you can while still engaging your pelvic floor muscles. Maintain a stable pelvis.

  • Inhale, release your muscles gradually and bend the knee again in the position. 

  • Now, you have to repeat the same on the other side. 

  • Start this exercise with four or five repetitions on each side and stretch your potential. 


Erectile dysfunction (impotence) is a common sexual disorder in men that can happen to anyone. Out of all the causes, aging comes out as the potential cause in most cases. However, this condition is very treatable. You should get help from a professional to find the correct treatment. If the case is mild to severe, you might be recommended for lifestyle changes and incorporating exercise, as mentioned above, to address the erectile dysfunction symptoms. 


1. What exercises are good for reverse ED?

There are several exercises that can help you tackle the symptoms of ED at home only. These exercises are good for overall health, including sexual well-being. By incorporating these exercises, you can revive your sex life again. The following exercises can be game-changing: 

  • Aerobics 

  • Kegel Exercise 

  • Pilates Exercise 

  • Yoga

2. Can exercise help with ED?

Yes, there are many natural ways to reverse the symptoms of ED at home only. Exercising falls under one of those natural ways that help you to get through ED effectively. In order to treat the ED, incorporate the following exercises in your daily routine:

  • Yoga 

  • Aerobics

  • Kegel Exercise

  • Pilates Exercise

However, if the root cause is something else, such as an existing medical condition, smoking, or alcohol consumption, you should work on the underlying cause. Working on underlying causes will help you out. 

3. How long does it take to see improvements in ED symptoms with these exercises?

In order to attain the maximum benefits, you will have to stick to this routine for at least six months. You will have to give at least 160 minutes every week for six months in a row. You can mix up different exercises to kill boredom and monotony. In case you don't see any results, you should seek professional help. 

Medically Reviewed By:

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B. Pharma

(Dr. A. Sharma, PharmD, is a licensed pharmacist and a medical writer with 10 years of clinical experience. He strives to empower patients to understand their medications so that they become better healthcare advocates.)


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