A lot of physical changes can happen to your body as you age.

You’re no longer able to run as fast as you did when you were a teenager. You won’t be able to lift as much weight as you were able to do when you were in your 20s.

There will be plenty of physical changes you’ll experience as you grow older, whether you like it or not. One of the most debilitating changes you will experience as you age is the change in your performance in bed.

Erectile Dysfunction – What is it?

Erectile dysfunction is a man’s inability to achieve or keep an erection long enough to satisfy your partner and yourself. This can happen from time to time, which can be due to stress or as a side-effect of a medication you are currently taking.

If the problem becomes an ongoing issue, though, this can be a cause for concern. Aside from causing you embarrassment in bed, it can also affect your self-confidence, cause stress, and put a strain on your relationship.

It’s important to consult your doctor about erectile dysfunction because it may be a sign of an underlying health condition that should be treated immediately.

Erectile Dysfunction – What Causes it?

There are several physical and psychological issues that can cause such a sexual problem.

  1. Clogged blood vessels
  2. Obesity
  3. Diabetes
  4. Heart disease
  5. High-blood pressure
  6. Parkinson’s disease
  7. Smoking
  8. Multiple sclerosis
  9. Metabolic syndrome
  10. Low testosterone
  11. Surgery or injury that affects the pelvic area or spinal cord
  12. Alcoholism
  13. Drug abuse
  14. Sleep disorders
  15. Treatments for problematic prostrate
  16. Depression, anxiety, or other mental problems
  17. Stress

Dealing With Erectile Dysfunction Through Exercise

There are several exercises you can try to dealing with erectile dysfunction. However, there isn’t a one-size-fits-all solution to erectile dysfunction. This is why it’s best to try different exercise routines to find out which one actually works for you.

  1. Pelvic Floor Muscles Activation

Lie down and bend your knees with your feet flat on the mat and your arms on your sides. As you squeeze the pelvic floor muscles, exhale and count to three. Then inhale and release for a count of three.

  1. Standing Pelvic Floor Muscles Activation

Stand straight with your feet hip-width apart and place your arms by your sides. Exhale and squeeze the pelvic floor muscles for a count of three. Make sure that your butt, midsection, and leg muscles are not contracting.

  1. Knee Fallouts

This is a Pilates exercise that will help activate the right group muscles. Start by lying down with feet flat on the ground, arms by the sides, and knees bent. Make sure your spine is in a neutral position. Squeeze the pelvic floor muscles and exhale. Slowly lower one knee to the ground, making sure that you are activating the pelvic floor muscles. Inhale and release the muscles with your knees bent again. Do this on the other side. Start with a few repetitions on each side and increase as you go along.

  1. Pelvic Curl

This exercise is also called “bridge”. Begin by lying flat on the floor with your hands by your sides and knees bent. Press your feet firmly on the ground. Activate your pelvic floor muscles and lift your butt up. This means that you put the weight of your body on your shoulders. Then, tighten your butt and hold this position for a few seconds. Release and exhale while slowly going back to the starting position. Do it five times and work up to 10 repetitions.

  1. Supine Foot Raises

With this Pilates exercise, you need to start by lying on the floor with your feet on the ground and knees bent. Lift one foot into the air and engage your pelvic floor muscles, making a 45-degree angle. Hold this position for a few seconds. Then, slowly lower down your foot and repeat on the other side.

  1. Aerobic Exercises

According to a 2018 study, aerobic exercises can help fight the effects of erectile dysfunction if done at least 40 minutes four times a week. It’s important though that you keep a steady routine of exercise for at least 6 months for optimum results.

You can try running, cycling, rowing, or boxing to eliminate such a sexual problem. Moreover, these exercises will also improve your heart health, as well as prevent obesity, which can be possible causes of erectile dysfunction.


Erectile dysfunction should not ruin your relationship with your partner or your life. There are many ways to combat such a problem without going under the knife or buying expensive pills.

Try the above-mentioned exercises today and do them diligently to solve your erectile dysfunction problem. These physical activities can be done whenever, wherever. Aside from that, they can also help improve your overall health so you can continue to enjoy sexual activities for many years to come.