Brief Summary
This video discusses premature ejaculation (PE) and explores how different types of exercise, such as HIIT, yoga, and running, can potentially improve ejaculatory control. It highlights research findings suggesting that these exercises may offer benefits comparable to medication in some cases, by improving cardiovascular fitness, enhancing body awareness, and balancing the nervous system.
- Premature ejaculation is a common condition affecting up to 30% of men.
- High-intensity interval training (HIIT), yoga, and running may help improve ejaculatory control.
- These exercises can enhance body awareness, cardiovascular health, and balance in the nervous system.
Introduction
Dr. Rena Malik introduces the topic of premature ejaculation (PE) and discusses how exercise might help improve time to ejaculation. She notes that PE is a common issue and that there are effective ways to manage it, potentially without medication.
Premature Ejaculation
Premature ejaculation (PE) affects up to 30% of men, defined as ejaculating sooner than desired during sexual activity. The International Society of Sexual Medicine defines PE as ejaculation that nearly always occurs within about one minute of vaginal penetration (lifelong) or a clinically significant reduction in latency time to within three minutes (acquired). PE can be a source of frustration, but effective management strategies exist.
How exercise affects premature ejaculation
Researchers have been exploring non-pharmacological approaches to treat premature ejaculation, with physical exercise showing promise. High-intensity interval training (HIIT) and pelvic floor muscle training can improve ejaculatory control.
HIIT workout
High-intensity interval training (HIIT) involves pushing the body to its limits while focusing on breathing and muscle sensations. This intense focus can improve interoception, which is the ability to notice and control internal sensations. HIIT may also help balance the sympathetic and parasympathetic nervous systems, which is important for ejaculatory control. A study involving 76 Chinese men showed that 7 minutes of daily HIIT for two weeks led to significant reductions in premature ejaculation symptoms compared to a control group. Men with higher heart rate increases during HIIT experienced fewer PE symptoms, suggesting a link between cardiovascular fitness and ejaculatory control.
Interoceptive Awareness
Interoceptive awareness, developed through practices like HIIT, allows individuals to regulate their attention during arousal more effectively, aiding in ejaculatory control. This awareness helps in noticing and managing bodily signals like hunger, stress, and fatigue.
Yoga
Yoga may help with premature ejaculation by improving physical and mental health, enhancing blood flow to the pelvis, strengthening pelvic floor muscles, and reducing anxiety and stress. A review of six studies involving 433 men indicated that yoga increased intra-ejaculatory latency time. One study found yoga more effective than fluoxetine, an SSRI used to delay ejaculation, while another found it as effective as paroxetine.
Fluoxetine
Fluoxetine is a selective serotonin reuptake inhibitor (SSRI) used to treat premature ejaculation due to its side effect of delayed ejaculation. Studies have compared the effectiveness of yoga to SSRIs like fluoxetine and paroxetine, with some showing comparable results.
Running
Moderate intensity running improves cardiovascular health, blood flow (including to the pelvic region), and reduces stress and anxiety. It may also help balance the sympathetic and parasympathetic nervous systems, which is important for premature ejaculation. Regular running can increase stamina, endurance, and body awareness, potentially leading to better sexual performance. A study showed that running increased intra-ejaculatory latency time from 39 seconds to 188 seconds after about 20 days.
Bottomline
Most studies on exercise and PE are small and have limitations, but the results are interesting and suggest that incorporating HIIT, running, or yoga into an exercise routine may be beneficial. HIIT appeared to be the most time-effective, followed by running, while yoga required a longer duration to show benefits. Higher intensity physical exercise showed better improvements in ejaculatory control. If struggling with premature ejaculation, try these free options at home, and if issues persist, consult a urologist for further treatment options.
