The connection between erectile function and a healthy exercise program may not seem obvious, but it is backed up by research. In a study of over 31,000 men age 50 and up, those who exercised 3-5 times per week had 30% less risk of ED.i The results suggest that men who have a regular fitness program average up to 10 more years without ED than men who don't. Indeed, a healthy heart and unblocked arteries strengthen penile blood flow.
Is there an optimum workout that will support erectile health? Ideally, exercise that works the heart at 55-85% of your maximum heart rate (for your age) benefits circulation and cardiac health, and therefore your sex life. This means doing regular aerobic exercise 3-5 times per week, for at least a half hour (including adequate warm-up and cool-down). Activities like brisk walking, jogging, running, biking, swimming rowing or health club type machines (treadmill, elliptical, stair stepper) will do the job.
Aerobic exercise also provides stress relief, better sleep, mood elevation that counteracts depression and anxiety, and better self-esteem, to name just a few. Exercise is an important component of weight management to combat diabetes and obesity, which both contribute to ED. Make sure you maintain a higher heart rate for at least 20 minutes, which helps release special brain chemicals called endorphins. This is a "natural high" generated by prolonged exercise.
The Sex Workout - Sexercise
There are specific exercises that can contribute to sexual health and pleasure. In addition to being in good aerobic shape and toning all muscle groups, certain additional "exercises" can enhance a bedroom workout! Women know about Kegel exercise, but men can benefit from them, too. Increasing agility through stretching or yoga can relieve bedroom boredom by adding a range of sexual positions.
Remember - Research demonstrates that a responsible, balanced exercise program has only positive side effects, affecting virtually every area of a man's well being.
NOTE: Always inform your doctor before starting an exercise program. If necessary, seek professional advice or training to design a personal program that won't aggravate pre-existing conditions (e.g. if you have arthritis, substitute swimming or a recumbent bike.)
i Bacon, C.G. et al. "Sexual Function in Men Older Than 50 Years of Age: Results from the Health Professionals Follow-up Study" Annals of Internal Medicine 139: 161-168.
