The Surprising Truth About Exercise and PREMATURE EJACULATION Nobody Tells You(1080P_HD)

LINKS DAD

Transcript

00:00Are you ejaculating before you or your partner wants to? I'm Dr. Reena Malek, urologist and

00:06pelvic surgeon, and today we're going to talk about premature ejaculation and how exercising

00:12might be able to help you improve your time to ejaculation. So what is premature ejaculation?

00:20Premature ejaculation is very common. In fact, up to 30% of men experience premature ejaculation,

00:27which is essentially where a man ejaculates sooner than he or his partner would like during sexual

00:33activity. The International Society of Sexual Medicine has created a scientific definition

00:39of premature ejaculation, and what it is is ejaculation that always or nearly always occurs

00:46prior to or within about one minute of vaginal penetration. That's usually lifelong, meaning

00:52from the first sexual experience, or it can be a clinically significant, meaning it's

00:58bothersome, reduction in latency time, which is the time to ejaculation, usually within three

01:06minutes of vaginal penetration or less, which is acquired premature ejaculation. Now, as I

01:12mentioned, this is extremely common, and it can be obviously a real source of frustration

01:18and distress for a lot of men. The good news is there are effective ways to manage it without

01:24even needing medication. So over the past few years, researchers have been trying to look at

01:29non-pharmacological approaches to treating premature ejaculation, and while these are initial results,

01:35I wanted to share them with you because I found them really interesting. So one of the most interesting

01:40areas being looked at right now is using physical exercise. So you might be wondering, like,

01:46why would exercise help premature ejaculation? They don't even seem to be linked. Well, it turns out

01:53that certain types of exercise, like high-intensity interval training and pelvic floor muscle training

01:59can actually improve ejaculatory control, and we'll get into exactly why. So let's start with HIIT.

02:06When you're doing HIIT, you're not only pushing your body to its limits, you're also paying close

02:12attention to your breathing and how your muscles feel. And with time and practice, this intense focus

02:18helps you get better at what we call introception, meaning noticing and controlling these internal

02:25sensations. And there's also a thought that it might be helping balance your sympathetic and

02:32parasympathetic nervous system. This is the two systems that help essentially either activate you,

02:38make you ready to go, or allow you to rest. And this balance is really important for helping control

02:45ejaculation, or premature ejaculation in this case. And so as I mentioned before, as you get better at

02:53thinking and your brain and body get better at communicating during high-intensity interval training,

02:59you start noticing more things in your body. You might become more aware of your signals, like hunger,

03:05stress, or fatigue, and how to manage those. And this, again, is called interoceptive awareness.

03:11And you can also use this interoceptive awareness to regulate your attention during arousal more

03:18effectively to allow yourself to sort of maintain that ejaculatory control. So let me share some of

03:24the data. There's a randomized controlled trial that recruits 76 Chinese men between the ages of 18 and

03:3134 years of age. And they wanted to look at how does HIIT affect PE symptoms. And they used a

03:36specialized symptom score. And they placed these men into one of three groups. The one group was doing

03:42HIIT for seven minutes a day. The other group was doing slow breathing exercises for seven minutes a day.

03:51And lastly, there was a control group who just did natural breathing exercises. And what they found

03:55was that two weeks of daily seven-minute HIIT exercises led to significant reductions in premature

04:03ejaculation symptoms compared to the control group. And in fact, men also showed a higher heart rate

04:11increase during HIIT. Those men had fewer premature ejaculation symptoms. And this suggests that there may

04:18be a link between cardiovascular fitness and ejaculatory control. So next up is yoga. So yoga is

04:27another exercise that might help. And the reason it might help is for a variety of reasons. One is it

04:33improves physical and mental health. It enhances blood flow to the pelvis and strengthens the pelvic floor

04:40muscles, which are important for ejaculation and orgasm. It enhances mindfulness and reduces anxiety and

04:47stress, which all may contribute to at least acquired premature ejaculation. So the best data we have

04:53is a systematic review of six studies that had 433 men in them. And they looked at the impact of a few

04:59different types of exercise. This included yoga, moderate intensity running, and HIIT. And so yoga was

05:06looked at in four different studies. And in these yoga studies, they saw an increase in the

05:11intra-ejaculatory latency time. In one study, it went from 33 seconds to 112 seconds, which is a little

05:19less than two minutes. And it went from 25 seconds to 88 seconds, a little bit over one minute. But in

05:25some of these studies, they compared them to medication. Now, one study found that yoga was more

05:31effective than fluoxetine. Now, fluoxetine is a SSRI or a selective serotonin reuptake inhibitor

05:38that's used to treat premature ejaculation because one of the side effects of these medications is

05:44delayed ejaculation. And so that's pretty exciting that while these are not like groundbreaking, you're

05:51not going from 30 seconds to 10 minutes, so you're seeing results that are almost as good as taking a

05:55medication. So while that one study found yoga was more effective than fluoxetine, another study found

06:02that it was as effective as paroxetine, which happens to be one of the SSRIs that tends to have really

06:07good results. Now, one study looked at moderate intensity running, as I mentioned. Now, why

06:13running? Well, running is sort of similar to HIIT. It does improve cardiovascular health. It does

06:19improve blood flow throughout the body as well as in the pelvic region. And it helps reduce stress and

06:25anxiety. And it may again improve this balance between both the sympathetic and parasympathetic

06:30nervous systems, which is important for premature ejaculation. And of course, regular running can

06:36increase stamina, endurance, and body awareness, which may ultimately translate to better sexual

06:42performance for a variety of reasons. So running in this one study increased the inter-ejaculatory

06:48latency time from 39 seconds to 188 seconds after about 20 days. And the last study was that same study

06:56on high-intensity interval training. And ultimately, what they concluded was that physical exercise

07:02interventions may need more time to significantly alleviate PE symptoms compared to drug treatments,

07:08but they may be as effective. They found that the HIIT study or the HIIT intervention appeared to be the

07:14most time effective, meaning at more quickly seeing results, followed by moderate intensity running, while yoga

07:21required the longest duration of time before they saw benefit. And lastly, they found that higher intensity

07:28physical exercise ultimately had better improvements in ejaculatory control and time to ejaculation.

07:35Now, it's important to realize that most of these studies are really small. They do have limitations in

07:40terms of they didn't report everything completely, and the methodology was not perfect. So these are not

07:46groundbreaking, randomized, controlled, really well done studies, but they are very interesting. And these

07:52are things you can easily do at home without having to get anyone else involved, without having to

07:58go see your doctor, see a physical therapist. And so these are things essentially anyone can utilize. If

08:03you're watching this on YouTube, you can turn this off and next go watch a yoga video or a HIIT video

08:08and do that for seven minutes, literally seven minutes, and at two weeks, you may see a benefit. And so I

08:14think that's really exciting. And I encourage anyone who's struggling to incorporate some HIIT or some

08:19running or even some yoga into your exercise routine and see if it makes a difference. So there are a whole host of

08:25other premature ejaculation treatment options, some of which I've covered in prior videos. But

08:30ultimately, I wanted to focus this on things that you could do easily at home. So bottom line,

08:36if you're struggling with premature ejaculation, try these free things at home. And if you're still

08:40struggling, make an appointment with your urologist and talk to them. And there are a whole host of

08:46things we can do to try and help you so you don't have to suffer in silence. And as always,

08:50you're going to take care of yourself because you are worth it.

Category

Transcript

Recommended