Exercise guide
Exercises for erectile dysfunction: a practical weekly plan
Exercise is one of the most effective natural ways to improve erections. Research shows that the right exercises for erectile dysfunction can make a measurable difference within a few months.
In short: Moderate to vigorous aerobic exercise for about 40 minutes, four times a week, has been shown to improve erectile function, especially in men with ED linked to inactivity, obesity, high blood pressure or heart disease. Pelvic floor exercises help men keep erections, and strength training supports testosterone and weight loss.
Why exercise helps erections
- Blood vessels: aerobic exercise improves the function of the blood vessel lining, which produces nitric oxide.
- Weight: exercise helps reduce belly fat, which lowers testosterone and harms vessels.
- Blood pressure and blood sugar: both improve with regular activity.
- Mood and confidence: exercise reduces stress and anxiety.
What research shows
A review of studies concluded that about 160 minutes a week of moderate to vigorous aerobic exercise, for around six months, improved erectile function in men with ED caused by inactivity, obesity, high blood pressure, metabolic syndrome or heart disease.
The three types of exercise that help
1. Aerobic exercise
Brisk walking, jogging, cycling, swimming, rowing or dancing. Aim for about 40 minutes, four times a week, at a pace where you can talk but not sing.
2. Pelvic floor exercises
Kegels strengthen the muscles that help trap blood in the penis. See Kegel exercises for men.
3. Strength training
Two sessions a week of squats, push-ups, lunges, rows and deadlifts build muscle, support testosterone and help with weight loss.
A simple weekly plan
- Monday: 40-minute brisk walk + Kegels
- Tuesday: 30-minute strength session + Kegels
- Wednesday: 40-minute jog, cycle or swim + Kegels
- Thursday: rest or gentle stretching + Kegels
- Friday: 30-minute strength session + Kegels
- Saturday: 40 to 60 minutes of an activity you enjoy
- Sunday: rest, family walk + Kegels
Start lower if you are new to exercise, and build up over a few weeks.
Exercise safety
- If you have heart disease, chest pain or other conditions, get checked by an appropriately registered medical professional before starting vigorous exercise.
- Warm up and cool down.
- Stop and seek help if you feel chest pain, severe breathlessness or dizziness.
What about cycling?
Cycling is excellent cardio, but long hours on a narrow saddle can cause numbness. See cycling and erectile dysfunction.
Combine with other changes
Exercise works even better with weight loss, a heart-friendly diet, no smoking and good sleep. See home remedies for erectile dysfunction and weight loss and erectile dysfunction. A naturopath can help you build a personalised plan.
Why men choose our natural approach
Walk in or consult remotely
Walk in at Buccleuch, Sandton, with parking available, or consult by phone or video from anywhere in South Africa.
Natural and non-surgical
Herbal remedies and practical guidance, with no injections or surgery.
Faster appointments
Enquiries answered 24/7, with same-day appointments often available.
Transparent pricing
Consultations are R2,500, with any remedy costs confirmed before you commit.
Private self-check: 5 quick questions
Answer these honestly before you try anything new or book. They help you describe what is happening and get more from your first consultation.
- How often can you get and keep an erection firm enough for sex: almost always, most of the time, sometimes, or rarely?
- Do you still notice morning or night-time erections?
- Have stress, poor sleep, alcohol, smoking or long hours increased recently?
- Do you take medicine for blood pressure, the heart, diabetes or mood?
- Has your interest in sex dropped noticeably over the past year?
If you answered “sometimes” or “rarely” to the first question, a consultation is a sensible next step. Morning erections that still happen are often a reassuring sign that lifestyle, stress or confidence are playing a part, which natural support can address well. A yes to question four means any remedy needs checking for interactions first.
What happens at your first consultation
- Walk in or book online, call +27 10 205 9855 or WhatsApp +27 81 823 1313. In Gauteng, walk in at 199 Vanessa Street, Buccleuch, Sandton, where parking is available. Outside Gauteng, choose a confidential phone or video consultation. Enquiries are answered 24/7.
- Talk privately with a naturopath about your symptoms, health history, lifestyle and goals.
- Receive a personalised natural plan, with any remedy costs confirmed upfront.
- Follow up in person or remotely so your progress is reviewed and your plan adjusted.
Your health and safety
Our naturopaths use natural remedies and lifestyle support, and always check your health history and current medicines first. If anything needs medical attention we tell you honestly and refer you to an appropriately registered medical professional. Avoid unregistered “enhancement” products sold online or at markets, as SAHPRA has warned that some contain hidden ingredients.
Seek urgent medical care for chest pain, an erection lasting more than four hours, sudden weakness or other sudden symptoms.
Consultation price
A consultation is R2,500, in person or remote, and your naturopath confirms any further costs before you go ahead. See our men’s clinic prices for details.
Frequently asked questions
What exercise is good for erectile dysfunction?
Aerobic exercise such as brisk walking, jogging, cycling or swimming has the strongest evidence, plus pelvic floor and strength training.
How long does exercise take to improve erections?
Studies show improvement after about three to six months of regular exercise.
How much exercise do I need for ED?
About 40 minutes of moderate to vigorous aerobic exercise, four times a week, is a good target.
Can walking help erectile dysfunction?
Yes. Brisk walking counts as aerobic exercise and is a great place to start.
How much does a consultation cost?
A consultation is R2,500, and any remedy costs are confirmed with you before you go ahead.
Book your consultation today
Get personalised, natural support from a naturopath. Walk in at our Sandton practice, or book a remote consultation if you live outside Gauteng.
References and further reading
- NIDDK: Symptoms and causes of erectile dysfunction
- Mayo Clinic: Kegel exercises for men
- Mayo Clinic: Erectile dysfunction, diagnosis and treatment
Reviewed by George Mulaudzi, Naturopath. This page is general information and does not replace a personal consultation. If you have chest pain, sudden symptoms or a medical emergency, seek urgent medical care.
