Over 100 million people worldwide currently suffer from erectile dysfunction (ED), which not only dampens their sex life but also their overall quality of life. While there are many remedies out there for ED, the most common is Viagra.
Yet not everyone is a fan of prescription pills, and for those looking for alternative remedies for ED, a recent study has found that regular exercise sessions may be just as effective as popping those little blue pills.
What causes erectile dysfunction?
With aging comes many changes, and these changes have been linked to erectile dysfunction, such as decreased testosterone and libido, as well as chronic conditions like hypertension and diabetes.
As mentioned, ED doesn’t only affect your sex life. It can also lead to anxiety and depression, and cause rifts in your relationship.
It’s clear that ED is a serious issue that needs to be adequately addressed, and a recent study may have uncovered that breaking a sweat at the gym is the key to breaking a sweat in the bedroom.
Exercise vs. Viagra
Researchers from the Baylor College of Medicine, Boston Scientific, and Miller Scientific in the US set out to analyze the association between aerobic exercise and erectile function. Aerobic exercise is any physical activity that increases your heart rate and the amount of oxygen that your body uses.
For the study, the team analyzed the results of 11 randomized studies that featured 1147 men. For the study, 636 of the men were assigned to “experimental” groups, which required them to implement 30-60-minute workouts three times a week for six months. The workouts included swimming, cycling, and even brisk walking — all aerobic activities that raise the heart rate. These participants were given counseling and resources to support their exercise habits.
The remaining 511 participants were assigned to “control” groups with no exercise plan.
Each participant was also quizzed both at the start of the experiment and at the end, and their dysfunction scores were monitored.
Exercise is Medicine For ED
“This study provides physicians and patients the proof needed to definitively recommend aerobic activity as part of ED management,” says Dr. Larry E. Miller, study lead author and physiologist
Per the findings of the meta-study, published in The Journal of Sexual Medicine, regular aerobic exercise can improve erectile function.
Erectile dysfunction is measured using the 30-point International Index of Erectile Function (IIEF-EF):
- 26 to 30 – no ED
- 22 to 25 – mild ED
- 17 to 21 – mild-to-moderate ED
- 11 to 16 – Moderate ED
- 6 to 10 – severe ED
The study found that thanks to regular aerobic exercise, the mean improvement among participants was 2.8 points on the IIIEF-EF scale, with fitness causing improvements of 2.3, 3.3, and 4.9 points for mild, moderate, and severe erectile dysfunction, respectively.
The study also found that men who ran for 1.5 hours or did 3 hours of rigorous outdoor work per week were 20% less likely to develop ED than those who didn’t exercise. Also, men who ran for 2.5 hours a week were 30% less likely to develop ED.
It should be noted that ED prescription medications like Viagra and Cialis can typically cause an increase of 4–8 points, which then suggests that exercise may work just as well or even better.
The authors of the study also noted that “exercises that target the pelvic floor, like Kegels, can also improve sexual stamina by improving muscle control, potentially leading to longer-lasting sexual activity and heightened orgasmic responses.”
How does exercise help erectile dysfunction?
There are a few theories as to why exercise can help improve erectile function.
For one, exercise promotes heart health and a healthy heart is necessary for optimal erectile function.
Exercise also improves weight, blood pressure, blood sugar, and testosterone levels, which then reduces the risk of erectile dysfunction.
Can exercise replace Viagra?
“Exercise is low risk and affordable, making it an ideal first-line treatment option for erectile difficulties, especially for patients unwilling or unable to use medications,” – Larry Miller
Unlike prescription medications, staying active doesn’t come with potential side effects like headache, diarrhea, chest pain, and difficulty breathing. This is why the study authors recommend that “healthcare providers should consider recommending regular aerobic exercise as a low-risk.”
That said, the researchers do admit that further research is needed to “explore optimal exercise regimens to support the development of prescriptive guidelines for improving erectile function.”
In any case, if you are looking to improve your erectile functioning, it’s advisable that you exercise for at least a half hour all or most days of the week. Try incorporating some of the following workouts into your routine:
- Jogging
- Treadmill
- Cycling
- Swimming
- Hiking
- Raking leaves
- Dancing
- Golfing
- Tennis
- Basketball
Want to know more?
Exercise isn’t the only way you can help prevent erectile dysfunction. You can reduce your risk of erectile dysfunction by adopting some of these lifestyle habits that help protect your erectile health.
References
Khera, M., Bhattacharyya, S., & Miller, L. E. (2023). Effect of aerobic exercise on erectile function: Systematic review and meta-analysis of randomized controlled trials. The Journal of Sexual Medicine. https://doi.org/10.1093/jsxmed/qdad130
