PE And ED: These Exercises Can Help

January 26, 2022
Lifestyle

Medically reviewed by Dr. Sandip Deshpande and Dr. Pramod Krishnappa.

Talking about male sexual dysfunction (MSD’s) can be hard; however, people often search for solutions — some choose to take an easier route with internet rumors. It is a myth that all MSD’s need to be treated with medications and/or surgeries. Lifestyle modifications can help improve the symptoms of common sexual disorders such as premature ejaculation (PE) and erectile dysfunction (ED). A holistic approach with both medical and psycho-sexual treatments with the addition of lifestyle modifications is an effective one.

So, does exercise really help with sexual dysfunction? If so, what types of exercises help with PE and ED? How and why do they help? We can coherently agree that the lowering of BMI’s and maintaining a healthy lifestyle does have a high dependency and sustainability on exercising regularly.

Exercises that can help with PE and ED

Pelvic floor exercises
These help with strengthening the pelvic floor. Most commonly done by women to help regain muscle tone after child delivery, they also help with sexual wellness. Kegels, a type of pelvic floor exercise, can particularly help improve the strength of the pubococcygeus (PC) muscles. These types of exercises help improve incontinence, manage conditions such as prostatitis and BPH, and of course, increase male sexual pleasure by helping men have greater control over ejaculation and orgasm.

Aerobic exercises
Exercises such as brisk walking or jogging are examples of aerobic [Walking Program Improved ED in Men with MI] or cardio exercises — this means that they help in cardiovascular conditioning. They help in keeping the blood vessels clear, and so, have the ability to improve one’s sex life. MSD’s such as ED, are commonly caused by problems with the blood flow to the penis. Factors such as diabetes, high cholesterol, or concerns in weight management leading to obesity, can affect blood flow and lead to ED symptoms. Aerobic exercises help in all these conditions and improve sexual functioning.

Why you should believe it

- Pelvic exercises helped 40% of men with ED regain normal erectile function. [BJUI International: Pelvic Floor Exercises For ED]
- Pelvic floor muscle exercises are an effective treatment for men with ED. [Randomised controlled trial: Pelvic Floor Muscle Exercises & Biofeedback For ED]
- Pelvic floor muscle rehabilitation, could be a “viable therapeutic option for the treatment of PE” as per a research study. [Novel TherapeuticAapproach: Pelvic Floor Muscle Rehabilitation For Lifelong PE]
- PE was less frequent in men that performed regular physical activity compared to those with a sedentary lifestyle, research revealed. [Regular Physical Activity & Ejaculation Time Association]
- A report [Harvard Prostate Knowledge: Exercise & ED] from Harvard’s Health Professionals Follow-Up [Study] with 22,086 revealed two valuable statistics: Men who ran for an hour and a half or did three hours of rigorous outdoor work per week were 20% less likely to develop ED than those who didn’t exercise at all and, men who ran two and a half hours a week were 30% less likely to develop the condition than their sedentary counterparts. In fact, independent of the difficulty of the exercise, men with higher BMI had a greater risk of ED.

PE And ED: These Exercises Can Help

Exercise - aerobic and pelvic floor exercises - are highly recommended as a lifestyle modification while dealing with ED. As per a research paper (Systematic Review: Physical Activity to Improve Erectile Function), 40 minutes of aerobic exercise (moderate to vigorous) and 160 minutes of weekly exercise (of any type) for 6 months can positively affect erectile problems in when with ED. It is important to remember that overdoing it with exercises can also stress the body which can lead to the worsening of ED symptoms. Listen to your body, and don't push limits.

Besides the ones in the image, Aerobic exercises include dancing, water aerobics, biking, walking, hiking, kick-boxing, treadmill, elliptical etc. - essentially anything that gets your heart pumping. Pelvic Floor Exercises include heel slides, Happy Baby Pose, diaphragmatic breathing etc.

Lifestyle modifications can have a significant impact on sexual health along with overall health. However, there are various causes of men’s sexual dysfunction. This cause should be determined by an urologist, an andrologist, and/or a psychiatrist before a treatment plan is put in place. Treating the underlying causes of MSD’s is an effective way to approach maintaining sexual health. Another way is the understanding that small lifestyle modifications, lead to healthy formed habits which allow for a better sex life.

Sexual health is as important as physical and mental health. In most cases, one consultation can go a long way. Personlised, discreet and judgement free treatment at your fingertips - book an online consultation with one of Allo’s leading experts.

Related Posts

Book consultation
This website uses cookies to improve your experience. See our Privacy Policy to learn more.
I accept
Discreet
Personalised
Risk-Free
Talk to sex experts at 
₹99
Rs 500
Rs 99
Clarify your doubts with a sexual health expert & check your eligibility for Allo Treatment Plan
Erectile Dysfunction
Erectile Dysfunction

Erectile Dysfunction is defined as the inability to sustain an erection sufficient for sexual intercourse. The condition can affect anyone at any age.

Skull
Causes

Remember - the blood flow (BF), the nerve supply, and the balance of sex hormones - a concern in any of these can lead to Erectile Dysfunction. Erectile Dysfunction can be caused by a physical (a ‘hardware’ problem) or psychological (mental health effects) - mental health can play a huge part.

Shield
Fact Check

Did you know that Erectile Dysfunction can be an indication of cardiovascular concerns? Chronic health conditions affecting blood flow can lead to Erectile Dysfunction.

Premature Ejaculation
Premature Ejaculation

If a man lasts less than 2 minutes after penetration (all or most of the time), and/or if it leads to frequent dissatisfaction for him or his partner, he may have Premature Ejaculation.

Skull
Causes

The causes of Premature Ejaculation include:
(1) Physical Factors: Medical conditions, chronic health conditions, or sexual disorders are some physical causes of Premature Ejaculation.
(2) Psychological Factors: Depression, Anxiety 

Shield
Fact Check

Did you know that Erectile Dysfunction can be a cause of Premature Ejaculation?

Premature Ejaculation can lead to other sexual dysfunctions, but that is not a wide-known fact.

Vaginismus
Vaginismus

Vaginismus is a condition in which the muscles in the vagina tighten up during penetration.

Skull
Causes

Vaginismus is commonly caused by psychological factors. Women don't have control over the tightening, and it can be uncomfortable. Due to the physical discomfort, the anxiety or fear response gets worse, and this can lead to a cycle of avoidance.

Shield
Fact Check

Did you know that there are four types of Vaginismus?

(1) Primary Vaginismus

(2) Secondary Vaginismus

(3) Situational Vaginismus

(4) Global Vaginismus

Low Sexual Desire
Low Sexual Desire

Low sexual desire, commonly referred to as low libido, is a decrease in sex drive.

Skull
Causes

Individuals that experience low sexual desire due to various causes are impacted physically, mentally, and emotionally by the symptoms the condition can cause.

Shield
Fact Check

Like other most common sexual disorders, low sexual desire can be influenced by many aspects, such as hormonal imbalance, increased age, side effects of medications, chronic illnesses, and addictive or compulsive behavior.

Couple Sex Problems
Couple Sex Problems

This would include concerns with infertility and/or conception. Sexual disorders such as Erectile Dysfunction, Premature Ejaculation, and Vaginismus can lead to challenges with pregnancy attempts.

Skull
Causes

There could be various causes of infertility, such as sexual dysfunctions, chronic illnesses, and mental health conditions leading to low sexual desire and a low sperm count. A sexual health professional should evaluate the causes of failed pregnancy attempts because there can be a variety of causes.

Shield
Fact Check
Porn Addiction
Porn Addiction

Porn addiction refers to a person becoming excessively dependent on pornography leading to a disruption in their everyday life. This could include their job, relationships and at times, their day-to-day lifestyle.

Skull
Causes

The causes behind porn addiction could be:

(1) Negative sexual experiences

(2) Incorrect understanding of porn and its uses

(3) Initially trying to learn about sexual experiences, resulted in dependency

(4) Experiencing mental health disorders such as OCD (an anxiety disorder) or depression

Shield
Fact Check

Watching porn isn’t a bad thing, nor should it be associated with any shame. However, compulsive porn watching can have negative effects on your sexual, physical and mental health.

★ ★ ★ ★ ★   Trusted by 10,000+ Indians
Dr. Sandip Deshpande
Dr. Pramod Krishnappa
Dr. Karthik K N
Dr. Chintan Solanki
Dr. Simran Shamanur
Dr. Adithya Sunka
Dr. Rohit Walwaikar
Kanusha YK
Dr. Sidharth Sood
Dr. Ooha Susmita
Dr. Ashish Bansal
Dr. Aninda Gupta
+91
*We will send your appointment details here
User
Shield Unlock
Your data is secure with us. We take guarantee for 100% privacy & confidentiality
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Allo Loader
calender
Book Appointment
RS.500 Rs. 99/-
Screening Call
Understand next steps. Clarify your doubts & queries. Get your personalised Allo's Treatment plan
1 min.
Time to fill