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Yes, exercise can help erectile dysfunction (ED), and aerobic exercise has the strongest evidence behind it. Walking, running and cycling, or any activity that keeps your heart rate up, are the kinds of aerobic exercise the research has studied, most often 3 to 5 times a week. Pelvic floor (Kegel) exercises are the other option you will hear about, and that evidence is thinner.
This is a topic a lot of men keep to themselves. I get it. So here is the plain version: what the research shows, how big the effect is, what we do not know, and when to stop reading and call a doctor. I opened every source linked below. Where a study is small or mixed, I say so.
One thing first. Exercise is not a replacement for a medical evaluation or for treatment your doctor prescribes. ED has several possible causes, and some of them need a clinician. If you take a prescribed medicine, do not stop it because of anything you read here. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) says the same: do not stop any medicine on your own, and do not order ED medicine online before talking with a health care professional.
This page is part of our men’s health after 50 guide, which covers the bigger picture.
Here is what the page covers: moderate cardio such as brisk walking or cycling, strength training, and Kegel exercises for the pelvic muscles. These are the exercises for erectile dysfunction that people search for most. Pelvic exercises have the thinnest evidence of the three. None of them is a medical therapy, and how effective each one is varies from person to person, so each section says what is known and what is not.
Does exercise help erectile dysfunction?
It does, according to both long-term population studies and pooled clinical trials. The effect is real but modest, and it works best as one part of a bigger plan.
Start with the population data. A Harvard study followed 22,086 men aged 40 to 75 for 14 years. Harvard Health’s write-up of the research says men who ran 1.5 hours a week, or did 3 hours of rigorous outdoor work, were 20 percent less likely to develop ED than men who did not exercise. Men who ran 2.5 hours a week were 30 percent less likely. The study behind it, by Bacon and colleagues in The Journal of Urology in 2006, also found that obesity and smoking were linked to higher risk, and that higher physical activity was linked to lower risk.
That is an observational study. It shows an association, not proof that running prevented ED in any one man. People who run also tend to differ in other ways.
The clinical trial evidence is stronger on cause and effect. A 2023 systematic review and meta-analysis in The Journal of Sexual Medicine by Khera and colleagues pooled 11 randomized controlled trials covering 1,147 men. Aerobic exercise improved erectile function scores by an average of 2.8 points on the 6 to 30 IIEF-EF scale compared with controls. The gain was larger in men who started with worse function: 2.3 points for mild ED, 3.3 for moderate and 4.9 for severe.
Read that with the caveats the authors listed. People in these trials could not be blinded to whether they were exercising. The trials enrolled men with different health conditions. Exercise plans were described unevenly. Diet and other lifestyle changes were rarely reported, so the effect of exercise alone is hard to separate. The study was also funded by Boston Scientific, and one author works for the company. None of that cancels the finding, but it is why I call the effect modest rather than dramatic.
What is the best exercise for erectile dysfunction?
Aerobic exercise, the kind that raises your heart rate and keeps it up. That is the one type with the most consistent support across the research I opened.
A 2024 meta-analysis in Andrology by Chen and colleagues looked at 7 randomized trials of men with ED who were not taking PDE5 inhibitors (the prescription drug class that includes sildenafil). Physical activity overall improved erectile function. Aerobic training alone was the only exercise type that showed a statistically significant benefit when the authors split it out. Pelvic floor training and combined aerobic plus resistance training did not reach significance in that analysis. The abstract does not report a separate result for resistance training alone.
A 2018 systematic review in Sexual Medicine by Gerbild and colleagues reviewed 10 studies published between 2006 and 2016. The authors recommended supervised, moderate to vigorous aerobic exercise for 40 minutes, 4 times a week, for 6 months, which they linked to fewer erectile problems in men whose ED was tied to inactivity, obesity, high blood pressure, metabolic syndrome or cardiovascular disease. That is the review authors’ recommendation, and it describes the programs that were studied. It is not a guarantee for any one person.
The NIDDK explains the general idea in one line: physical activity increases blood flow through your body, including the penis. That is the plain-language reason cardio is the first thing to try.
How much cardio for erectile dysfunction?
Trials most often used sessions of 30 to 60 minutes, 3 to 5 times a week, and they ran for months, not weeks. The best dose is still unclear.
The Khera meta-analysis found trials commonly used sessions of 30 to 60 minutes, 3 to 5 times a week. Programs ran from 2 to 24 months, with a median of 6 months. Harvard Health’s page on nondrug approaches to improve erectile function describes the same pattern: men who exercised 30 to 60 minutes, three to five times a week, improved more than men who did not exercise, and the worse the ED, the more exercise helped. Walking, running and cycling, or any activity that raises your heart rate, all qualify.
The NIDDK points to at least 150 minutes of moderate-intensity activity each week. Thirty minutes five days a week gets you there. If you decide to ride indoors, talk to your doctor first. The BowFlex VeloCore bike lists 100 magnetic resistance levels and a 22 inch HD touchscreen that needs a Wi-Fi connection.
If you are starting from zero, do not jump to the top of that range. Harvard Health’s 2011 article says half an hour of activity on most days is a solid target and that you can split it into three 10-minute segments. It says walking has been touted as a nearly perfect exercise because people of all ages and fitness levels can do it. Our walking program for men over 50 lays out a progression, and our guide to cardio for men over 50 compares the options.
On timing, the Khera analysis did not find that program length changed the result. That means I cannot promise you a result by week 8 or week 12. Plan on a few months of steady work before you judge it.
A note on safety
Harvard Health’s 2011 article says the absolute risk of sudden death during any episode of exercise is minuscule, about one in 1.51 million sessions. It also says sedentary people who abruptly start vigorous exercise can increase their chances of dying from a heart attack, and that a moderate workout carries negligible risk. It advises talking to your doctor before beginning an exercise program, especially if you have a health problem. If you have been inactive for a long time, have a heart condition, or notice chest pain or unusual shortness of breath, talk to your doctor before you ramp up.
Do Kegel exercises work for erectile dysfunction?
They may help some men, but the evidence is small and mixed. I would treat Kegels as worth trying alongside cardio, not as a stand-alone fix.
The best-known trial is Dorey and colleagues in BJU International in 2005. It was a randomized trial of 55 men with ED lasting at least six months. One group learned pelvic floor exercises from a physiotherapist, with biofeedback, plus lifestyle changes. The control group got lifestyle advice only. At 3 months, the exercise group had significantly better erectile function scores than controls. At 6 months, after the control group had been offered the same program and everyone kept exercising at home, blinded assessment found 40 percent had regained normal erectile function, 35.5 percent improved and 24.5 percent did not improve. There was no untreated comparison group at that point. The authors concluded pelvic floor exercises should be considered a first-line approach.
Before you lean on that, note the limits. It was 55 men. The 6-month figures come after the control group crossed over to the exercise program, so they have no control group. The exercises were taught one-on-one with biofeedback, which is not the same as watching a video. The men also made lifestyle changes. And the more recent Chen meta-analysis did not find a statistically significant effect for pelvic floor training on its own. Its abstract does not say how many Kegel trials went into that result, and the confidence interval was very wide, so it cannot rule out a benefit or a lack of one.
Harvard Health’s nondrug approaches page lands in the middle. It says Kegels strengthen the pelvic floor muscles and that some research suggests they may help ED by increasing blood flow to the penis. Notice the wording: “some research” and “may.” That matches what I found.
A fair summary: Kegels are low-cost and may help. They have not been shown to beat aerobic exercise.
How to do Kegel exercises for erectile dysfunction
The first job is finding the right muscles. Harvard Health describes the muscles as the ones you would use to hold back gas or stop the flow of urine. In my own plain-language cues, which are not from a trial, you should feel a lift and squeeze at the base of the pelvis without tightening your buttocks, thighs or abs and without holding your breath.
The method below is my plain-language outline, not a protocol from a trial. Harvard Health gives a typical routine of 30 to 40 reps spread through the day, so I built it around that.
- Lie on your back with your knees bent, or sit in a chair. Lying down is easier when you are learning.
- Squeeze and lift the pelvic floor muscles. Hold for about 3 seconds.
- Relax fully for about 3 seconds.
- Repeat 10 times. Do three sets across the day to reach roughly 30 reps.
- Breathe normally the whole time. If your stomach or glutes are working, ease off.
Harvard Health describes a Kegel as tightening the muscles you would use to stop the flow of urine or to hold back gas. If you cannot tell whether you are squeezing the right muscle, ask your doctor or a pelvic floor physical therapist. The trial above used a physiotherapist for a reason.
Go easy on volume. A 2026 case report in Cureus described a healthy 36-year-old man who started an unsupervised workout for ED built around glute exercises and Kegels from online videos. He developed muscle injury (rhabdomyolysis), was admitted for fluids over a four-day course, and recovered fully. It is one case, so it tells us nothing about how common this is. The authors’ point was that even low-impact exercise can injure you when you jump in without instruction or gradual build-up. That applies to everything on this page.
Are leg exercises and strength training good for erectile dysfunction?
They are good for your health in general, but I could not find a trial that tests leg exercises such as squats or lunges by themselves as a treatment for ED. So I will not claim they fix it.
What I can say is narrower. Of the 11 trials in the Khera review, 3 added resistance training to aerobic exercise. In the Chen analysis, the combined aerobic and resistance group did not reach statistical significance, and the abstract gave no separate result for resistance training alone. That is an absence of proof, not proof that lifting does nothing.
There are practical reasons to keep legs in your week anyway. Squats, step-ups and lunges build the large muscles you use for walking, climbing and cycling, and those are the activities that carry the best evidence. Our guide on how to maintain muscle mass after 50 covers the basics, and our article on how exercise affects testosterone in men over 50 goes into the hormone side. If you want a strength day, 2 days a week is a reasonable starting point. Do it in addition to your cardio, not instead of it.
Does losing weight help erectile dysfunction?
It can. Excess weight is one of the conditions linked to ED, and your waist size matters. Harvard Health’s nondrug approaches page says a man with a 42-inch waist is 50 percent more likely to have ED than a man with a 32-inch waist. It also says that if you are overweight, losing 5 to 10 percent of your body weight has been shown to improve sexual function.
The NIDDK lists overweight and obesity among the conditions tied to ED, and says a healthy weight helps prevent diabetes and high blood pressure, which can cause ED. It calls quitting smoking one of the best things you can do for your ED and your overall health, which is worth adding if that applies to you.
For a man carrying extra weight, cardio does double duty: it moves blood and it moves the scale. If belly fat is part of your picture, our guide on how to lose belly fat after 50 compares diet and training.
Is erectile dysfunction a warning sign of heart disease?
Sometimes it is. The NIDDK says heart and blood vessel disease can lead to ED, and in some men ED shows up before a heart problem does. That is why a new case of ED is worth a conversation with your doctor, not just an exercise plan.
The NIDDK says heart and blood vessel diseases, including atherosclerosis, high blood pressure and stroke, can lead to ED, and that ED may be a symptom of another health problem. A large study backs up the warning. In JAMA in 2005, Thompson and colleagues followed 9,457 men aged 55 and older in the placebo group of the Prostate Cancer Prevention Trial. Among the 4,247 who had no ED at the start, those who developed ED had a higher rate of later cardiovascular events (adjusted hazard ratio 1.25, 95 percent CI 1.02 to 1.53), after adjusting for age, BMI, blood pressure, blood lipids, diabetes, smoking, physical activity and other factors. The authors described ED as a harbinger of cardiovascular events in some men and said it should prompt a look at cardiovascular risk factors.
Notice what that does and does not say. It says ED is a signal worth checking. It does not say every man with ED has heart disease.
If ED comes with chest pain or tightness, unusual shortness of breath, or unusual fatigue when you exert yourself, get medical care promptly instead of treating it as a performance issue. Our posts on exercise and heart health for men over 50 and how exercise lowers blood pressure cover the vascular side in more depth.
What if exercise does not fix erectile dysfunction?
Then you have learned something useful, and it is time to see a doctor if you have not already. Exercise helps many men, but it does not address every cause.
The NIDDK lists a wide range of causes: diabetes, chronic kidney disease, COPD, excess weight, heart and blood vessel disease, hormone problems such as low testosterone or thyroid imbalance, nerve disorders, and prostate or penile problems. Many prescription and over-the-counter medicines can contribute, including antidepressants, blood pressure medicines, diuretics, some pain relievers and sedatives. Anxiety, depression, stress and loneliness can too.
That list is the reason I push the doctor visit. A provider can check blood pressure, blood sugar, hormones and your medication list, and can talk about treatment options that exercise cannot replace. Bring up any symptoms you have noticed. The NIDDK says research suggests between 30 million and 50 million men in the U.S. have ED, so you will not be the first patient your doctor has seen with it.
Sleep is worth raising with your doctor too. Our articles on exercise and sleep quality and sleep apnea and weight gain are a starting point. I did not find ED-specific sleep data in the sources I opened, so I am not claiming a direct link.
What about yoga, qigong and bike riding for erectile dysfunction?
I cannot make a claim about yoga or qigong. They show up in a lot of ED exercise content and in search results, but none of the sources I opened covered them, so I will not tell you they work or that they do not. If you enjoy them for stress or flexibility, that is a fine reason to do them.
Cycling needs one caution. Harvard Health’s 2011 article says a long ride on a narrow bike seat can cause temporary penile numbness and, rarely, impotence lasting a week to a month. Cycling is still a good cardio option. If you ride a lot, check how your seat fits and pay attention to numbness.
A simple weekly plan
Here is how I would put this together for a man who has been cleared by his doctor and is starting from a low base. It is my own outline. The aerobic and Kegel volumes come from the ranges above. The strength days, the pace cue, the hold times and the review timing are my own judgment, not from a trial.
- Aerobic exercise: 30 minutes, 5 days a week, at a pace where you can talk but not sing. Start with 10-minute walks if you need to.
- Strength: 2 days a week of squats, step-ups, rows and presses, on non-consecutive days.
- Pelvic floor work: three short sets a day, once you can find the right muscles.
- Weight and habits: if you are carrying extra weight, a 5 to 10 percent loss is a realistic first target. If you smoke, quitting helps your blood vessels.
- Review: after about 3 to 6 months, check in with your doctor and be honest about what has changed.
Consistency beats intensity here. A plan you keep for six months does more than a hard month you quit.
Frequently Asked Questions
What is the best exercise for erectile dysfunction?
Aerobic exercise has the strongest evidence. A 2023 meta-analysis of 11 randomized trials found aerobic exercise improved erectile function scores by about 2.8 points on average, and a 2024 meta-analysis found aerobic training alone was the only exercise type with a statistically significant benefit. Walking, running, cycling and other activities that raise your heart rate are the ones the research describes.
Does exercise help erectile dysfunction?
For many men it helps, though the effect is modest and works best alongside weight management, quitting smoking and medical care. Large population data link regular running to a lower risk of developing ED, and clinical trials show improvements in erectile function scores, especially in men whose ED is worse at the start.
Do Kegel exercises work for erectile dysfunction?
They may help some men, but the evidence is limited. One small 2005 trial of 55 men found 40 percent regained normal erectile function at 6 months, after physiotherapist-taught pelvic floor exercises with biofeedback plus lifestyle changes. The control group crossed over to the program after 3 months, so the 6-month result has no control group. A 2024 meta-analysis found no statistically significant benefit for pelvic floor training alone. Treat Kegels as an add-on to cardio, not a replacement.
How many Kegels should I do a day for erectile dysfunction?
Harvard Health describes a typical routine as 30 to 40 reps spread throughout the day. My outline uses a few short sets with a 3 second squeeze and a 3 second rest. Harvard Health does not specify hold times, and I did not find a trial that settled the ideal number. If you are unsure you have the right muscles, ask a doctor or pelvic floor physical therapist.
Are leg exercises good for erectile dysfunction?
Leg exercises such as squats and lunges are good for general strength and fitness, but I did not find a trial testing them alone for ED, so there is no proof they treat it. Aerobic exercise has the better evidence, and strength work is best added to it rather than used instead.
Can lack of exercise cause erectile dysfunction?
It is a recognized risk factor. The NIDDK lists not getting enough physical activity among the lifestyle behaviors that may contribute to ED, along with smoking, heavy alcohol use and drug use. ED has many possible causes, so see a doctor if the problem persists.
Should I see a doctor about erectile dysfunction before I start exercising?
Yes, especially if the ED is new, if you have not exercised in years, or if you have chest pain, unusual shortness of breath or fatigue with effort. ED can be a signal of another health problem, including cardiovascular disease, and exercise does not replace a medical evaluation. Do not stop any prescribed medicine on your own.
This article is for information only and is not medical advice. It does not replace a conversation with your doctor. Talk to a doctor about erectile dysfunction, particularly if it started suddenly or comes with other symptoms.
