Types of Exercise & Routines for Male Sexual Dysfunction

Types of Exercise & Routines

Here are exercise types with examples, how to perform them, and suggested routines. Start slowly and build up.

Type What It Targets Sample Routine / How to Do Frequency / Tips

Pelvic Floor / Kegel Exercises Strengthening pelvic floor muscles, improving erection control, and better ejaculatory control. - Identify pelvic floor muscles (try stopping urine stream, or tightening muscles used to “stop gas”). <br> - Contract for 3‑5 seconds, then relax for 3‑5 seconds. That's one rep. <br> - Start with 5‑10 reps, then increase to 10‑15 reps per set. <br> - Do sets lying down first, then progressing to sitting, standing. 3 times a day. Results can be seen in several weeks; improvements over months. Consistency is key. Avoid involving abdomen, thighs, or buttocks. 

Aerobic / Cardiovascular Exercise Improves blood flow, reduces risk factors (weight, hypertension etc.), increases stamina. Brisk walking, jogging, cycling, swimming, or elliptical. Start with 20‑30 minutes of moderate intensity. Increase duration/intensity over time. 3‑5 times per week for 30‑60 minutes. Even moderate activity helps; more is better up to a point. 

High‑Intensity Interval Training (HIIT) can improve ejaculation control (PE), enhance cardiovascular and vascular health, and possibly improve testosterone / sexual desire.

Sample HIIT: after warm‑up, alternate 30 seconds of high exertion (e.g., sprint, fast cycling) with 60‑90 seconds of lower effort or rest. Do 6‑10 rounds. Cool down. Start with a smaller number of rounds. 2‑4 times per week. Only do HIIT if your fitness level allows; gradually increase. 

Flexibility, Relaxation, Stretching Exercises help if pelvic floor muscles are overly tight, reduces pain, improve relaxation, reduce stress/body tension, which can interfere with sexual arousal. Yoga poses (child’s pose, hip openers, lower back stretches), deep breathing. Stretches targeting inner thighs, lower back, hip flexors.

At least 2‑3 times per week. Useful especially in rest or recovery days. Helps mental relaxation also.

Mixed / Structured Physical Therapy Combining manual therapy, guided pelvic floor training, and lifestyle guidance.Under the guidance of a pelvic physical therapist: evaluation of muscle tone, instructions to strengthen or relax pelvic muscles, manual manipulation if needed, education on posture, and habits. 4‑8 weeks program often needed; regular sessions plus home exercises. 

Sample 4‑Week Exercise Plan

Here’s a suggested progressive plan you can follow, assuming you're healthy and cleared for exercise. Always consult a health professional before beginning new routines, especially if you have chronic illnesses or recent surgeries.

Week  Sessions  per Week Components

 Week 1 4 - 

2 sessions of aerobic (30 min brisk walk or cycling)
- 2 sessions pelvic floor (morning & evening, 5‑10 Kegels)
- Daily stretching (lower back/hips) 

 Week 2 4‑5 - 

2 aerobic (increase intensity)
- 1 HIIT session (warm up, 4 x 30s sprint + rest)
- Pelvic floor exercises: increase reps (10‑15), try different positions
- Stretching/restorative work

 Week 3 5 - 

 2 aerobic
- 2 HIIT
- Pelvic floor strength + endurance (hold contractions longer, more reps)
- Flexibility, yoga/mobility work

 Week 4 5‑6 - 

Mix of aerobic + HIIT (alternate)
- Daily pelvic floor (morning & evening), gradually increasing load
- Incorporate relaxation, breathing exercises
- Record changes: erections, stamina, mood, ejaculatory control

Sample Weekly Exercise Plan

 Here’s a sample schedule that combines different types of exercise. Adjust based on fitness level. Day Activity 

 Monday 30 min aerobic (brisk walk or jog) + PFMT session

 Tuesday Strength training (upper body + core) 

Wednesday 45 min cycling or swimming + pelvic floor work

 Thursday Rest or light mobility/stretching + PFMT 

Friday Strength training (lower body + core) 

Saturday Longer aerobic session (e.g. hike, run) + PFMT 

Sunday Recovery: yoga/stretch/calm walk