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If you struggle with erectile dysfunction it can be distressing and frustrating. You may also not know how best to deal with it, or even where to go for help.

While there are many options for managing erectile dysfunction, including buying sildenafil online, there are ways you can help the condition without using drugs. That’s not to say the likes of sildenafil, which is the generic form of Viagra, aren’t incredibly helpful, but you might also want to try one or more of these exercises that are known to help with erectile dysfunction.

Pelvic floor activation

The pelvic floor muscles are important for helping to fight erectile dysfunction, because one among this group of muscles (the pubococcygeus) is what prevents blood from flowing out of an erect penis.

According to Medical News Today, it’s important to simply begin by learning to activate your pelvic floor muscles. To do this, lie flat on your back with your knees bent and your feet flat on the floor. Your arms can rest by your sides.

As you exhale, squeeze the pelvic floor muscles and hold for a count of three. Inhale and release for a count of three. When you start using this exercise, it’s important to take the time to make sure you’re targeting the right group of muscles. You want to activate the muscles at the bottom of your pelvis, rather than your stomach, buttocks or legs.

You can also do this pelvic floor activation exercise while seated or standing. The news provider recommended doing this brief round of exercises three times a day, which can make a difference to the length of your erection in four to six weeks.

Knee fallouts

These are a Pilates exercise that can also help to strengthen your pelvic floor muscles. You begin in the same position as described above, lying on your back with your knees bent and your feet flat on the floor.

With your spine in a neutral position, exhale and squeeze your pelvic floor muscles. As you do so, slowly lower one knee towards the floor, keeping your knee bent and lowering it to the side. Only bring your knee down as far as you’re able to maintain the activation of your pelvic floor muscles.

Then return your knee to vertical and repeat on the other side. The news provider recommended starting with just four or five repetitions on each side, but that you build up to doing ten each side.

Aerobic exercise

As an article for Healthline pointed out, there are a number of risk factors for erectile dysfunction, which include poor cardiovascular health. This stands to reason given that a leading cause of erectile dysfunction is blood flow problems to the penis.

That means introducing aerobic exercise, such as a brisk walk or a run, to your routine could improve the condition. Becoming fitter and healthier by doing regular aerobic exercise can also help reduce other risk factors for erectile dysfunction, including obesity, diabetes and high cholesterol.

The publication recommended introducing three to four aerobic exercises per week to start to see a difference to your overall cardiovascular health.