9 Exercises To Beat ED And Have Better Sex


It’s time to get physical! If you want better “physical fun” in the bedroom, you need to improve your daily physical activity outside the bedroom as well.

Are you one of the 30 million men suffering from ED? If so, you may be feeling trapped or suffocated in your sex life. You can’t get or maintain an erection like you used to, which can hurt your confidence, your intimacy, and even your relationships. You might be feeling unfulfilled or unsatisfied. There may be a loss of intimacy between you and your partner. You may be falling into anxiety or depression, or you may have trouble getting your partner pregnant.

Many men think popping a blue pill will do the trick. In reality, these only mask the symptoms without getting to the root causes of your ED or related complications. Plus, they often have more side effects than benefits!

But thankfully, you can overcome ED in a natural and effective way… with exercise!

Why exercise for ED?

Exercise can help treat almost all causes of ED. This makes it the ideal addition to any ED treatment. I like to call this solution: “sexercise.”

ED has 8 main causes. Physical activity actually addresses each cause in some way or another.

1. Stress and anxiety

Stress and psychological problems is one of the most common causes of ED. Working out has been shown to lower stress, reduce cortisol levels, improve mood, and increase endorphins (the “happy” chemical in your brain). According to the American Psychological Association, exercise betters our body’s communication system between all of our organ processes and functions. The more sedentary we are, the less efficient our bodies are at communicating and responding to stress. In this way, exercise is crucial to both the body’s physical and mental reaction to stress.

2. Obesity

Obesity is a significant risk factor for erectile dysfunction. The only treatment that works to overcome obesity-related ED is weight loss. Exercise is crucial to any diet and weight loss plan. You need to stay active to burn calories, shed fat, build muscle, and maintain a normal body weight.

3. Cardiovascular disease, high blood pressure, and high cholesterol

Exercise improves heart health and improves oxygenated blood flow throughout the body. Benefits of regular exercise on cardiovascular risk factors include: increase in insulin sensitivity, increase in good cholesterol, reduction in bad cholesterol, reduction in blood pressure, and reduction in body weight. Exercising regularly is the best way to take care of your heart and blood.

4. Relationship concerns

Communication problems in your relationship can cause erectile dysfunction. But research suggests that working out together can actually improve your overall relationship by increasing your happiness, boosting romantic attraction, enhancing support, and increasing emotional bond. Exercise also helps better overall health, which makes for a healthy relationship in tandem.

5. Confidence concerns

Men suffering from ED due to “performance anxiety” often have low self-confidence or a negative view of their body. Studies have shown that exercise can enhance attractiveness and increase energy levels, where participants rate themselves as higher on positive perception of self. Those men who were working out consistently considered themselves more desirable and were thus able to perform better sexually.

6.  Sleep deprivation

A lack of sleep—with regards to both quantity and quality— has been linked to erectile dysfunction. In fact, a 2016 survey found that 65% of men who came in with sleep apnea (a sleep disorder) also had symptoms of erectile dysfunction. Working out regularly can improve your quality of sleep and help you fall asleep faster. In fact, exercise is the most effective natural cure for insomnia.

7. Hormonal imbalance

There is a link between low testosterone and erectile dysfunction, though it still calls for further exploration. Nevertheless, we know that a severe imbalance of hormones—like too much cortisol and estrogen with low testosterone—can negatively impact sexual performance. Exercise has been shown to help balance out hormone production, raise testosterone, and lower cortisol and estrogen. Basically, exercise can help put your hormones in a sex-friendly state.

 

8. Nitric oxide

It’s also important to note the link between nitric oxide and exercise. Nitric oxide (NO) is the chemical that opens up the blood vessels (vasodilation) in the penis and relaxes the muscles in the pelvis. After an erection, your nitric oxide levels will naturally decrease to signal to your body that it’s time to stop having an erection. NO basically controls your erections; you need an appropriate amount of nitric oxide in order to have and maintain an erection for any period of time.

Almost every type of exercise is proven to increase the production of nitric oxide. This is because exercise forces the blood to pump harder, so the blood vessels must dilate to handle the pumping blood; this exercised-induced vasodilation then helps produce more nitric oxide. The reverse is true as well; nitric oxide can help improve physical endurance and performance. This helps create a positive cycle to quell erectile dysfunction symptoms.

Overall, exercise increases energy, tones muscle, and burns fat. This improvement in overall health can help combat the typical causes of erectile dysfunction. Study after study has proved that physical activity is linked to sexual vigor. Not only does it improve your erectile dysfunction, but it can also improve your flexibility, endurance, and performance in the bedroom…

So what are you waiting for?

Below you’ll find the 9 easiest exercises that will improve your ED symptoms and sexual health—and you can do them today! No equipment and no experience needed.

1. Kegels

Kegels aren’t just for women. These exercises are actually one of the best ways to regain your overall sexual health since they target the pelvic muscles. The pelvic muscles contract around the testes and base of the penis during sex, contributing to the “hardness” of the erection. Kegel exercises can strengthen two key muscles: the pubococcygeus (PC), which is the muscle that stops the flow of urine, and the perineal muscles, which is the muscle that supports erectile rigidity and ejaculation. Overall, the strength of these muscles impacts erections, sexual experience, ejaculation, and bladder.

Like all of our muscles—these pelvic muscles tend to get weaker with age. This weakness means the muscles can’t contract enough to help the penis “stand up” and have an erection, thus contributing to erectile dysfunction.

But all muscles strengthen when you use them. Think of lifting: the more often you curl a dumbbell, the more your bicep grows. The same is true of the pelvic muscles. The more you use them, the stronger they’ll bebe. Kegel exercises are like lifting but for your penis. The stronger your sex muscles, the better you can control your erections and sexual endurance.

Note: This also means that the more you have sex, the stronger your pelvic muscles; the stronger your pelvic muscles, the better your erections and sexual health. So, if you have just mild ED and can still have sex, this doctor says to do it… and do it often.

So how do you use Kegels to strengthen the pelvic muscles and get back in the game?

  1. You shouldn’t stop the flow of urine while peeing. This can cause infection and bladder problems. But stopping mid-flow onvr can help you get used to the feel of these muscles.
  2. You want to try to squeeze and tighten these pelvic muscles.
  3. Try not to tighten the surrounding muscles. Focus on the PC muscles. Be aware not to tighten your abs, butt, or thigh.
  4. Start with 5-second squeezes. Squeeze for five seconds, then relax.
  5. Do 10 to 20 reps of 5-second squeezes.
  6. As you get more comfortable, increase the length of the squeezing and number of reps.
  7. Be sure to breathe as normal. Don’t hold your breath.
  8. Do a set of reps two to three times per day.

The best part about Kegels is that you can do them anywhere at any time. You can do them while on the floor, in bed, during a commercial break, or even sitting at your desk at work.

Try it right now as you read the rest of this article!

2. Aerobic Exercise

A number of studies and reviews have concluded that aerobic exercise can help improve ED by boosting blood flow. When working out, your heart is pumping faster. This “clears out” your veins from buildup and blockages caused by obesity, diabetes, high cholesterol, and heart disease (which all contribute to by ED).


Furthermore, research presented in the Journal of Applied Physiology found that aerobic exercise of moderate intensity for 5 to 7 sessions per week for 12 weeks increased nitric oxide levels by 32%. Remember that nitric oxide is what pushes blood flow into the penis for an erection and relaxes the penile muscles to allow for stiffness.

A 1990 study reported that aerobic exercise overall:

  • Increases levels of sexual intimacy
  • Improves sexual function
  • Creates more satisfying orgasms
  • Boosts energy levels
  • Lowers blood pressure
  • Improves muscle tone
  • Reduces body fat
  • Improves self-image
  • Betters sleep

What kind of aerobic exercise should you be doing? Anything that gets your heart rate up! This could be running, using the elliptical, rowing, swimming, or dancing. Even good, old-fashioned walking has significant health benefits. In fact, a Harvard study found that brisk walking 30 minutes per day had a 41% reduction in the risk for erectile dysfunction. I usually recommend avoiding biking, as that can bring with it other concerns for male sexual health.

Whatever aerobic exercise you choose—get sweaty and get your heart rate up!

3. Lifting & Squats

Aerobic exercise can help burn fat and improve ED symptoms, but you shouldn’t neglect your weight training as well. If you are also suffering from symptoms of low testosterone levels, I always recommend men with low T stick to high-intensity interval training. This is because HIIT weight lifting can drastically spike your testosterone levels in the short- and long-term. This, in turn, improves workout performance, burns fat, builds muscle, and heightens the libido.


Although low testosterone and erectile dysfunction are not the same, data suggests they are linked in some way. If you have low testosterone, you won’t have interest in sex; and not having sex means your penis goes unused, which can eventually weaken the pelvic muscles and cause ED. Furthermore, low libido can often cause psychological or relationship concerns that can exacerbate erectile dysfunction. ED is just one part of the equation of men’s sexual health.

Thus, it’s time to get lifting! Not only will it boost your testosterone, but HIIT weight training will also get your heart pumping (like aerobic exercise). Lifting can regulate your hormones, boost your metabolism, and improve weight loss efforts—all of which are vital to erectile function.

My favorite move is the squat. Squats are one of the best exercises because they work a number of large muscle groups at once. The more you’re working, the more benefits you’re getting. Squats are resistance exercises, performed in intervals, with high intensity—the perfect combo for boosting testosterone levels. Plus, squats improve blood flow to the pelvic region. The more blood flow near the penis, the easier it is to gain an erection.

 

4. Yoga

Yoga is one of my favorite cures for ED and sexual health. A study of a 12-week yoga program found “significant improvement” in sexual scores for men with an average age of 40. They had improvement in: erections, desire, intercourse satisfaction, performance, confidence, ejaculatory control, partner synchronization, and orgasm.

Countless studies prove yoga has benefits relating back to a number underlying causes of ED. Overall, yoga can increase quality of life by enhancing muscular strength, improving cardiovascular function, improving sleep patterns, reducing stress, anxiety, and depression, and more. Relaxation is the key here; the intense relaxation that comes from yoga actually helps improve blood flow and oxygen circulation in the blood, which in turn improves organ function (like the sex organs and muscles).


Moreover, certain yoga poses boost blood flow to the penis and work those pelvic muscles. I like to think of these yoga poses as a “wake up call” to your penis, by stimulating the vessels and muscles around it.

Below you’ll find my favorite yoga poses for improved sexual health.

5. Paschimottanasana (Seated Forward Bend)

The “seated forward bend” is easy and comfortable, relaxing the pelvic muscles and promoting blood flow to the hips and penis. It’s also great for reducing stress in a pinch.


How to do:

  • Sit on a yoga mat or blanket with your legs in front of you.
  • Keep your upper body long and straight.
  • Lean forward from the hips, moving your chest towards your knees.
  • Lengthen your tailbone as you reach down towards your feet.
  • Reach as far as you can. Extend and grab your feet if possible. If not, go as far as you can for a comfortable stretch. You can also use a yoga strap around your feet for a deeper stretch.
  • Hold the post for 1 to 3 minutes and then release.

6. Uttanasana (Standing Forward Bend)

The “standing forward bend” or “intense forward-bending pose” helps with anxiety and stress, while also stimulating organs in the abdomen (including the sex organs). Tradition even says that this pose is so beneficial for sexual health that it can actually help with male and female infertility.


How to do:

  • Stand with your hands on your hips.
  • As you exhale, bend forward from the hips.
  • Keep your back straight as you bend forward. Lengthen the torso as you bend.
  • Keep your knees straight. A soft bend is okay for newbies.
  • Bring your fingers down towards the floor.
  • If you can’t reach your feet with your hands, cross your forearms and hold your elbows. You can swing gently.
  • Relax into the pose for 1 to 3 minutes.
  • As you inhale, focus on lengthening and straightening your spine. As you exhale, relax deeper and fuller into the stretch, letting gravity pull you down.
  • Avoid straining your neck or back. You should be able to nod your head yes and no while in the pose.

7. Baddha Konasana (Butterfly Pose)

The “butterfly pose” or “bound angle pose” stretches the inner thighs and groin. It opens up the hips and pelvis in a way that stimulates the prostate gland, bladder, kidneys, and abdomen.


How to do:

  • Sit upright with your legs extended in front of you.
  • Bend one knee at a time while you exhale, pulling your heel inward towards your pelvis.
  • Drop both knees to either side. Press the bottoms of your feet together.
  • Use your first and second fingers to grab your big toes. You can also grab your ankles with your hands.
  • As you breathe, focus on straightening your torso. Imagine someone is pulling up a string that’s attached to your spine.
  • Stay in the pose for 1 to 5 minutes.

8. Janu Sirsana (Head-To-Knee Pose)

The head-to-knee pose helps with flexibility in the lower body while also relieving stress and improving blood flow in the groin.


How to do:

  • Sit on your mat or blanket with legs extended in front of you.
  • Bend in one knee, bringing the heel towards your pelvis.
  • Rest the sole of that foot against your other thigh.
  • Release your knee towards the floor. Support with a blanket if you need to.
  • As you inhale, raise both of your hands towards the sky.
  • As you exhale, hinge from the hips and bend towards your extended foot.
  • Try to bring your chin to your knee. If you can, clasp your hand around your foot. If you can’t, bend as far as you can and hold on to your shins.
  • Stay in this position for 1 to 3 minutes.
  • Inhale and raise your arms overhead to return to sitting.
  • Repeat with the other leg folded in for balance.

9. Dhanurasana (Bow Pose)

The “bow pose” stretches your muscles in the groin and thighs while energizing the reproductive areas. Plus, it’ll boost your flexibility—and may make an interesting sex position in the bedroom.


How to do:

  • Lay face down on your mat on your stomach. Your feet should be hip-width apart and your arms at your sides.
  • Bend your knees in towards your back, grabbing the front of your feet with your hands.
  • Raise your upper body and pull up on your legs at the same time. Your chest and knees should both be lifted off the floor, while your pelvis stays grounded.
  • Stay in the pose for 20 to 30 seconds. While posing, take a few deep breaths. The deeper the breath, the more it will stimulate your pelvis.
  • Exhale as you release from the pose.
  • Repeat two or three more times.

Bonus: Work out with your partner.

Getting your heart rate up together can help bring you closer to one another. Partners that work out together find that they have an improved sex life in the bedroom as well. This is likely due to improved self-confidence, regulated hormones, endorphin release, and all those great benefits from working out. But, more than that, couples that work out together connect on a physical level outside of the bedroom. This connection translates back into the bedroom nicely. This is especially true for yoga. One study found that “partner yoga may help couples who are struggling with sexual dysfunction.”

Bottom line

You can naturally overcome your erectile dysfunction and improve your sexual health… and it costs you nothing but your time and willingness! The above 9 exercises and poses will put you on a track of sexual health that will make you looking, feeling, and being the most vigorous you in years. Say goodbye to ED (and hello to exercise). 

13 Natural, Edible Vasodilators To Treat Your ED


If you’re suffering from ED, you’ll probably try anything and everything to get your penis back in the game. But the most natural, effective solution is often overlooked… and it’s right in your own fridge. If you’re looking to boost your blood circulation, look no further than these 13 delicious foods for ED-healthy vasodilation.

What is a vasodilator?

There are three parts to having an erection. First, you get sexually aroused and your brain sends a signal to the penis that it’s time to get moving and grooving. Your body then has to release hormones to prepare you for sex. Then the muscles and blood vessels in the pelvic area have to relax, so blood can flow easily into the penis. An erection is literally when your penis enlarges with blood.

But if your blood vessels are tight or clogged, blood can’t flow through the body properly. The blood can’t find its way to the penis and an erection can’t occur.

This clogging of blood vessels is one of the key causes of erectile dysfunction. The blood vessels aren’t wide enough or healthy enough to push blood into the penis to create a hard erection.

Beyond just the penis, blood flow is important for overall health as well. Blood delivers oxygen and nutrients to all of your organs, tissues, and cells. Poor blood flow leads to a buildup of toxicity, which can be incredibly dangerous for the functioning of your system.

Proper blood flow is vital to wellbeing, including sexual health. 

A vasodilator is a substance that relaxes and widens the blood vessels. This helps unclog the arteries and allows blood to flow more easily. Thus, blood can reach your penis so you can get an erection.

What is nitric oxide?

Nitric oxide (NO) is a necessary vasodilator for all erections. NO relaxes the blood vessels around the penis, so there are no blockages or tightness when the body tries to send blood there.

Because nitric oxide is vital to erection blood flow, you’ll want to keep an eye out for NO production in your foods and supplements.

You’ll often find NO boosters in pre-workout supplements because it’s so effective at boosting blood flow. NO relaxes vessels and increases blood flow, which means the muscles have more blood and oxygen during the workout (so in turn the muscles can work harder and longer). You can sometimes even tell which guys are taking NO supplements at the gym because their blood vessels could be popping out from their biceps or neck because blood flow is so strong.

Why do you need natural vasodilators?

I am a firm believer that natural is almost always better than prescription. If you can cure your illnesses with organic, natural substances, you’ll be treating your body the way it deserves to be treated. Trying to solve a problem with medicines often ends up with even more additional problems. I always recommend my patients first try natural lifestyle choices before adding more chemicals to their daily regimen. (Although I do understand that sometimes medicines and surgeries are necessary to live a full and fruitful life… and I’m all for that.)

ED can be treated naturally for most men. Poor circulation, hypertension, and cardiovascular disease—which can all cause ED—are directly linked to stress, unhealthy diet, and lowered physical activity. Choosing to rectify these areas of your life with healthy lifestyle choices can help treat related blood circulation concerns. For example, lowering stress and working out are critical to treating erectile dysfunction.

But in this post, we’ll be focusing on the healthy diet. Below you’ll find the 13 foods that can naturally dilate your blood vessels, increase blood flow to the penis, and help cure your ED.

 

1. Pomegranates

Pomegranates are my favorite antioxidant-rich food for treating ED. Not only do they have hypotensive properties (meaning they can lower blood pressure), but they’re also ergogenic vasodilators (meaning they enhance stamina and physical performance thanks to their ability to boost blood flow). Pomegranate extract can help reduce arterial plaque, so there are no blockages stopping blood flow. Pom has also been shown to boost nitric oxide and stimulate “sexy feelings.”

Plus, pomegranate may help boost testosterone, increase sperm quality, and block estrogen production—all of which contribute to healthy erectile function.

2. Cayenne pepper and chili

Cayenne pepper and chili contain capsaicin, which is what gives these spices their hot kick. Studies have been shown that capsaicin is able to improve circulation and promote healthy erections. One study found that capsaicin could induce penile erection when inserted into the urethra, and another concluded that it could help treat hypertension.


One study also found that capsaicin and spicy foods are associated with a lower body weight and higher metabolism because they help burn fat, suppress appetite, and improve physical endurance. Plus these spices have no calories!

Overweight men have a higher risk of ED, so losing weight and maintaining a healthy body fat is crucial to treating erectile dysfunction. A study in the Journal of Sexual Medicine found that losing even 5-10% of body weight in two months drastically improves erectile function and sexual libido. In this way, cayenne and chili could also help maintain a healthy body weight to combat ED.

So get spicy!

3. Dark, leafy greens

Dark, leafy greens like spinach and kale are filled with vitamin K. Vitamin K1 reduces oxidative stress and thins blood, which helps to improve overall blood vessel health and functioning. In fact, these leafy greens are so good at thinning your blood that many doctors will suggest you lay off them when taking a blood thinner like Warfarin or Aspirin.

Additionally, spinach is high in nitrates, which are known to boost nitric oxide levels. Remember nitric oxide relaxes blood vessels in the pelvis and pushes blood into the penis. Spinach also has high levels of iron, and iron is needed in order for blood molecules to transport oxygen throughout the body.

Kale also has circulation-boosting nitrates like coenzyme Q10, magnesium, and other antioxidants. Kale is a super-food that can help maintain weight, improve blood flow, boost brain function, and much more.

4. Citrus


Citrus fruits like oranges, lemons, limes, and grapefruits are filled with vitamin C. Studies have shown that vitamin C can stimulate the body’s natural production of nitric oxide, thus improving vasodilation and minimizing hypertension. Plus, vitamin C is the anti-aging vitamin that helps keep your organs, skin, and cells young and vital!

5. Ginger

Ginger has been used in Indian medicine for centuries in order to restore sexual vitality. Its antioxidant properties quickly boost nitric oxide, and it has been studied extensively as a treatment for cardiovascular disease. Ginger has been shown to open up the blood vessels so much, in fact, that you shouldn’t eat ginger before surgery because it could increase risk of bleeding post-surgery.


Ginger also has anti-inflammatory effects, which can help with other inflammation-related diseases that can cause ED. It has been even bee n studied as an anti-diabetic treatment. This is important as men with diabetes are at a high risk of suffering ED symptoms.

6. Dark chocolate


Dark chocolate is filled with heart-healthy antioxidants and flavonoids. A meta-analysis of studies concluded that “flavonoid-rich cocoa consumption affects multiple cardiovascular risk factors.”

Another study found that cocoa has protective effects during acute hyperglycemia. This means that dark chocolate can help prevent blood sugar spikes and lows; these peaks and valleys of sugar can contribute to diabetes, weight gain, lowered testosterone, fatigue, and more.

Note that this is dark chocolate. The darker the chocolate, the better the effects. Milk chocolate is more sugar than cocoa so you won’t see the same effects.

6. Watermelon


Watermelon is high in lycopene, which has been shown to increase nitric oxide levels and reduce blood pressure. It also has high levels of the antioxidant l-citrulline, which has been studied as a treatment for high blood pressure.

7.  Nuts

Walnuts, pistachios, peanuts, and other nuts are rich in l-arginine, which boosts the production of nitric oxide. L-arginine also enhances blood flow by reducing oxidative stress, especially in young adults with type 1 diabetes.

8. Garlic

Garlic is one of the healthiest (and most potent) ways to treat ED. Countless studies have proven the efficacy of garlic on vasodilation. One study found that garlic supplementation can increase tissue blood flow; another showed that it lowers blood pressure and increases nitric oxide equivalent to standard blood pressure medication, and a meta-analysis showed an inverse correlation between garlic consumption and reduced risk of cardiovascular disease.

9. Tea

Black and green tea are filled with antioxidants that are great for overall wellbeing and health. Black tea can improve dilation and protect from cardiovascular concerns and green tea boosts metabolism and weight loss.


Furthermore, tea is a known stress-reliever. As discussed, stress is highly linked to erectile dysfunction, because the stress hormone cortisol blocks the signals from the brain to the penis. Cortisol can also tighten and clog your blood vessels. If you want a better sex life, you have to take some time to chill out and drink some tea.

10. Raw honey


Raw honey (not processed) is high in nitrates that elevate nitric oxide levels. Add a little bit of raw honey to your tea for flavor and an extra boost of vasodilation!

11.Red wine

Red wine has polyphenols and resveratrol, which both have benefits on the heart and blood vessels. Because of the polyphenols and tannic acid in red wine, it’s a potent vasodilator that can help clear the vessels from any buildup. One study even showed that red wine intake reduced plaque build up by 37%. Plus, red wine can decrease blood pressure, increase nitric oxide, and treat hypertension. Basically, “it has been concluded that red wine as a diet supplement might be beneficial for cardiovascular risk factors.”

Of course, wine is best in moderation. Too much alcohol can cause erectile dysfunction and other health problems. Stick to no more than 1-2 glasses of red wine per day to see cardiovascular benefits. If you’re not a regular wine drinker, consider resveratrol supplements to avoid taxing your system with alcohol.

12. Beets

Beetroot is filled with nitrates that boost NO production and improve stamina when working out and running. Beetroot juice has also been found to improve metabolism and reproductive performance.

13. Onion

Onions are high in vitamin C (which we discussed in #4 citrus) and quercetin. Quercetin boosts nitric oxide and improves cardiovascular health. A diet rich in onion has been shown to modulate vascular dysfunction and reduce the risk of cardiovascular disease.

The Bottom Line

Supplementing your diet with vasodilator foods can help treat your erectile dysfunction naturally and effectively. Your penis—and taste buds—will thank you!

If you do those things, you’ll set yourself up for success.  If you need help with ED, reach out to me.

Schedule a consultation to discuss ED treatment.

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