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.
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 (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.
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.
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, 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 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 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.
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.
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.
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Transcript
Full transcript of “The Surprising Truth About Exercise and PREMATURE EJACULATION Nobody Tells You”. Click a timestamp to open the video at that moment. Need another video? Use the YouTube transcript generator.
0:00 are you ejaculating before you or your partner wants to I'm Dr Reena Malik urologist and pelvic surgeon and today we're going to talk about premature ejaculation and how exercising might be able to help you improve your time to ejaculation so what is premature ejaculation premature ejaculation is very common in fact up to 30% of men experience premature ejaculation which is essentially where a man ejaculates sooner than he or his partner would like during sexual activity the international Society of sexual medicine has created a scientific definition of premature ejaculation and what it is is ejaculation that always or nearly always
0:46 occurs prior to or within about 1 minute of vaginal penetration that's usually lifelong meaning from the first sexual experience or it can be a clinically significant meaning it's bothersome reduction in latency time which is the time to ejaculation usually within 3 minutes of vaginal penetration or less which is acquired premature ejaculation now as I mentioned this is extremely common and it can be obviously a real source of frustration and distress for a lot of men the good news is there are effective ways to manage it without even needing medication so over the past few years researchers have been trying to look at non pharmacological approaches
1:31 to treating premature ejaculation and while these are initial results I wanted to share them with you because I found them really interesting so one of the most interesting areas being looked at right now is using physical exercise so you might be wondering like why would exercise help premature ejaculation they don't even seem to be linked well it turns out that certain types of exercise like high-intensity interval training and pelvic floor muscle training can actually improve ejaculatory control and we'll get into exactly why so let's start with hit when you're doing hit you're not only pushing your body to its limits you're also paying close attention to your breathing and how your muscles feel and with time and practice
2:17 this intense Focus helps you get better at what we call Inception meaning noticing and controlling these internal Sensations and there's also a thought that it might be helping balance your sympathetic and parasympathetic nervous system this is the two systems that help essentially either activate you make you ready to go or allow you to rest and this balance is really important for helping control ajaculation or premature ejaculation in this case and so as I mentioned before as you get better at thinking and your brain and body get better at communicating during high-intensity interval training you start noticing more things in your body
3:02 you might become more aware of your signals like hunger stress or fatigue and how to manage those and this again is called inceptive awareness and you can also use this inceptive awareness to regulate your attention during arousal more effectively to allow yourself to sort of maintain that ejaculatory control so let me share some of the data there's a randomized control trial that recruits 76 Chinese men between ages of 18 and 34 years of age and they wanted to look at how does hit affect PE symptoms and they used a specialized symptom score and they placed these men into one of three groups the one group was doing hit for 7 minutes a day the other group was doing slow breathing
3:48 exercises for 7 minutes a day and lastly there was a control group who just did natural breathing exercises and what they found was that two weeks of daily 7 minute hit exercise is led to significant reductions in premature ejaculation symptoms compared to the control group and in fact men also showed a higher heart rate increase during hit those men had fewer premature ejaculation symptoms and this suggests that there may be a link between cardiovascular fitness and ejaculatory control so next up is Yoga so yoga is another exercise that might help and the reason it might help is for a variety of reasons one is it improves physical and
4:34 mental health it enhances blood flow to the pelvis and strengthens the pelvic floor muscles which are important for ejaculation and orgasm it enhances mindfulness and reduces anxiety and stress which all may contribute to at least acquired premature ejaculation so the best data we have is a systematic review of Six studies that had 433 men in them and he looked at the impact of a few different types of exercise this included yoga moderate intensity running and hit and so yoga was looked at in four different studies and in these yoga studies they saw an increase in the intra ejaculatory latency time in one study it went from 33 seconds to 112 seconds which is a little less than 2 minutes and it went from 25 seconds to
5:22 88 seconds a little bit over 1 minute but in some of these studies they compared them to medication now one study found that yoga was more effective than flu exitin now flutin is a SSRI or selective serotonin reuptake inhibiter that's used uh to treat premature ejaculation because one of the side effects of these medications is delayed ejaculation and so that's pretty exciting that while these are not like groundbreaking you're not going from 30 seconds to 10 minutes so you're seeing results that are almost as good as taking a medication so while that one study found yoga was more effective than fluoxitine another study found that it was as effective as peroxin which happens to be one of the ssris that tends to have really good results now
6:08 one study looked at moderate intensity running as I mentioned now why running well running is sort of similar to hit it does improve cardiovascular health it does improve blood flow throughout the body as well as in the pelvic region and it helps reduce stress and anxiety and it may again improve this balance between both the sympathetic and parasympathetic nervous systems which is important for premature ejaculation and of course regular running can increase stamina endurance and body awareness which may ultimately translate to better sexual performance for a variety of reasons so running in this one study increased the inter ejaculatory latency time from 39 seconds to 188 seconds after about 20 days and the last study
6:55 was that same study on high-intensity interval training and ultimately what They concluded was that physical exercise interventions may need more time to significantly alleviate PE symptoms compared to drug treatments but they may be as effective they found that the hit study or the hit intervention appeared to be the most time effective meaning at more quickly seeing results followed by moderate intensity running while yoga required the longest duration of time before they saw benefit and lastly they found that higher intensity physical exercise ultimately had better improvements in ejaculatory control and time to ejaculation now it's important to realize that most of these studies are really small they do have limitations in terms of they didn't
7:41 report everything completely and the methodology was not perfect so these are not groundbreaking randomized controlled really well done studies but they are very interesting and these are things you can easily do at home without having to get anyone else involved without having to go see your doctor see your physical therapist and so these are things essentially anyone can utilize if you're watching this on YouTube you can turn this off and next go watch a yoga video or a hit video and do that for 7 minutes literally 7 minutes and at 2 weeks you may see a benefit and so I think that's really exciting and I encourage anyone who's struggling to incorporate some hit or some running or even some yoga into your exercise routine and see if it makes a difference so there are a whole host of other premature ejaculation treatment options
8:28 some of which I've covered in higher videos but ultimately I wanted to focus this on things that you could do easily at home so bottom line if you're struggling with premature ejaculation try these free things at home and if you're still struggling make an appointment with your urologist and talk to them and there are whole host of things we can do to try and help you so you don't have to suffer in silence and as always we going to take care of yourself because you are worth it
