Today, it’s widely recognized that the vast majority of erectile dysfunction stems from insufficient blood flow to the penis.

And there’s nothing like some good old-fashioned Exercise to get the heart pumping, sending oxygen-rich blood to every organ in your body, including your penis.

Men struggling with the early symptoms of ED can sometimes reverse erectile decline by embarking on a program of regular physical activity. Almost any form of exercise is beneficial, but there are some exercises that are more focused on the pelvic region and thus most likely to directly support erectile function.

As in all things, the more well-rounded you are the better. So it’s probably best to embark on an exercise program as diversified as you can manage. And your best guide to how much exercise you can manage is your regular doctor, who is familiar with your medical history and can best determine what will work for you.

1. Pelvic Floor Exercises

Exercising the muscles of the Pelvic Floor is beneficial for both men and women. At about the midpoint of the 20th century, gynecologist Arnold Kegel advocated such exercises as a first-line treatment for urinary stress incontinence and pelvic organ prolapse in women. As a result, these exercises have also come to be known as Kegel exercises and have since been found to be equally beneficial for men. For males, these exercises not only combat urinary incontinence but also improve erectile function, increase ejaculatory control, and intensify the sensations of orgasm.

To help men zero in on their pelvic floor muscles, WebMD.com suggests that men try to stop or slow their flow of urine halfway through the urination process. It’s important that they accomplish this goal without holding their breath or tensing the muscles of the abdomen, buttocks, or legs. When they’ve successfully captured control of their urine flow without resort to any of the other muscles listed above, they will have gained control of their pelvic floor muscles.

Once the pelvic floor muscles have been identified, it is recommended that men contract these muscles for a slow count of five and then relax the muscles to a slow count of five. Each contraction and relaxation counts as a single repetition, and each set of these exercises should include 10 repetitions. Ideally, three sets of Pelvic Floor Exercises should be performed daily. You may have to work up gradually to this daily goal. WebMD suggests that you start doing these exercises while lying down so you’re not fighting the forces of gravity while exercising these muscles. To start slowly, you can begin by contracting and relaxing the muscles for two to three seconds and gradually build to five seconds.

2. Aerobic Exercise 

Also known as “cardio” exercise, aerobic exercise is any physical activity that increases both the heart and breathing rates and sustains those increased rates for the duration of the activity. Such exercise encompasses a wide range of activities, ranging from brisk walking to running. Other aerobic exercises include bicycling, calisthenics, and swimming. In a gym or fitness center, using the treadmill, stationary bicycle, rowing machine, or elliptical provides excellent aerobic exercise.

3. Basic Floor Exercise

Sit-ups, push-ups, and other simple floor exercises get the heart pumping and work out the muscles of the shoulders, legs, and chest that are used during sexual intercourse. If you haven’t done these exercises since high school gym class, you should start in gradually. If, for example, you’re having trouble doing a proper push-up, try doing them with your knees on the floor and slowly but surely work your way to a full push-up.

4. Yoga 

Stress inhibits sexual desire and can make it difficult, if not impossible, to get an erection. To rid yourself of the tension caused by the stress of everyday life, EverydayHealth.com recommends a mind-body exercise such as yoga, which encompasses focused breathing, meditation, and stretching. According to EverydayHealth.com, “research also suggests that yoga can increase your sense of well-being and physical fitness (and hey, looking better and feeling better should certainly help you perform better).”

5. Resistance Training

Also known as weight training, resistance training has been found to improve endothelial function and lower blood pressure, both of which help to promote improved erectile function. The endothelium is a single layer of cells that line the inner wall of blood vessels and plays a key role in dilating those vessels so that they can carry a greater volume of blood, such as is needed for the erection process. A study published in the April 2013 issue of “Experimental Biology and Medicine” found that resistance training significantly improved endothelial function in a group of young men and women diagnosed as prehypertensive.

6. Tai Chi

Practitioners of traditional Chinese medicine have long prescribed tai chi as a treatment for erectile dysfunction and diminished sexual desire. Studies have shown that the graceful movements of this ancient exercise form internally massage the prostate and optimize blood flow to the pelvic region. For men, this helps to support erectile function and overcome early symptoms of impotence.

If exercise is not enough to overcome your symptoms of ED, you might want to get a little extra boost from one of the popular oral ED medications known collectively as PDE5 inhibitors.

These drugs include Viagra, Levitra, Cialis, Staxyn, and Stendra and are currently available only by prescription. If you have a prescription from your doctor, you can take it to the corner pharmacy to pick up the drug or order it from a reliable online supplier, such as eDrugstore.com.

A member of the Secure Medical family of online drugstores, eDrugstore sells only FDA-approved drugs that are sourced exclusively from licensed U.S. pharmacies. If you already have a doctor’s prescription, you can fax it or scan and email it along with your order. However, if you don’t yet have a prescription, eDrugstore can set up a complimentary online consultation with one of its team of licensed U.S. physicians who will authorize a prescription if he or she deems it appropriate. To learn more about the ED drugs available and the basics of ED treatment, click here to access eDrugstore’s ED Medication Guide.