exercise study

[hoosierphilly]

Strategies for men to help them last longer in the bedroom could help improve their relationship with their partner and their self-esteem,” said Lee Smith, professor of public health at Anglia Ruskin University and senior author of the review.

Researchers analyzed 54 studies that included 3,485 men, including one involving men between the ages of 18 and 45 — 35 of whom were instructed to run at least 30 minutes a day for five days a week and the rest were told to walk no more than 30 minutes a day for five days a week.

The group of active men went from lasting an average of 39 seconds during sex to more than 30 minutes, compared to the inactive men who lasted just 50 seconds by the end of the study.

Results for the active men were similar to the results of 35 men who were given dapoxetine, a drug used to treat premature ejaculation in adult men, but also comes with side effects such as nausea and dizziness.

Another study the authors reviewed had 26 men take on 12 weeks of yoga and the amount of time they lasted during sex more than tripled — from an average of just under 26 seconds to almost a minute and a half.

Research also suggested that pelvic floor exercises could potentially help men last longer in bed, however, it was difficult for them to assess the effect of these exercises from electric stimulation, which was also used in the same studies.
A study with 31 men showed positive findings for a technique referred to as “pause-squeeze” — where men pause during sex and squeeze the head of their penis to stop themselves from ejaculating before they want to — which allowed men to last for an average of three minutes compared to one minute before the method.

Overall, the authors concluded that physical activity could be a potential therapy to help improve men’s sexual performance.

“This evidence is based on studies involving a small number of men, and we need more research in this area, but approaches like physical activity could help all men,” Smith said. “This is not just for men diagnosed with premature ejaculation.”


“Most men may not have performed as well as they wanted to at some point, and could benefit from lifestyle changes and techniques to help last longer.”

The review also found that a ginseng berry extract could improve performance, but the evidence was weak and further research is needed to confirm the findings.

[edshyrest]

This review suggests several strategies that may help men improve their sexual performance and duration:

Physical Activity: Regular exercise, like running for 30 minutes a day, significantly improved performance, with active men increasing their duration from an average of 39 seconds to over 30 minutes.

Yoga: A 12-week yoga regimen also showed improvements, with men tripling their duration from about 26 seconds to nearly a minute and a half.

Pelvic Floor Exercises: While harder to assess due to the use of electric stimulation in studies, these exercises potentially help men last longer.

Pause-Squeeze Technique: This method, involving pausing during sex and squeezing the penis, increased duration from an average of one minute to three minutes.

Ginseng Berry Extract: There's some indication that this might improve performance, but evidence is weak and further research is needed.

The review emphasizes that these methods could benefit not just men with premature ejaculation, but any man looking to improve his sexual performance. It's also noted that more research is needed in this area. Lifestyle changes and techniques like these could be a potential therapy for improving men's sexual health and performance.