The ordinary person defines erectile dysfunction as an inability to achieve or maintain an erection long enough to complete sexual intercourse. Of course, ‘completion’ is relative, so it’s sometimes diagnosed based on the satisfaction levels of both him and his partner. If they’re both left hanging after ejaculation, then he is likely to be labeled as dysfunctional.
Erections happen when adequate blood flows into the penis to make it hard and stiff and stays there long enough to please both himself and his partner. This means any factors that interfere with blood flow can lead to early ejaculation. These issues could be medical, psychological, or emotional, and physical exercise has been known to ameliorate all these conditions.
If a man is obese, he has a higher risk of hypertension. He may also suffer from atherosclerosis. Cholesterol plugs and narrows his blood vessels, affecting flow to all body parts, including the penis. Exercise helps him lose weight, but it also produces nitric oxide. This chemical dilates blood vessels and relaxes smooth muscles. Both of these responses are good for blood flow.
Stress, low self-esteem, anxiety, and depression can all lead to premature ejaculation. Exercise has been proven to elevate mood, soothe nerves, and lower stress levels, so it can help with bedroom performance. It also helps a man feel better about himself and his body, which are big contributing factors to his intimate interactions with his partner.
A review of 40 publications and 2,000 studies all agreed that exercise does help, but the specific type of exercise was more contentious. A group of ten studies was the most promising. Of the ten trials, seven were randomised and three were controlled. Because ED incidences increase with age, the ten studies focused on the age group of 41 to 62. There was one study in the US, one in Asia, one in Africa, and the other seven in Europe.
The World Health Organisation (WHO) suggests healthy adults need 75 minutes or high-intensity work-outs or 150 minutes of moderate-level exercise in a week. The ED research pushes a little further, recommending interval training, where periods of moderate and intense exercise are alternated in a continuous session.
Ideally, the man should have four sessions of forty minutes in a week. This should all be aerobic training, though he can complement it with strength training. Supervised training offers better results because your professional trainer can keep you within the target intensity and ensure you follow the right form to maximise results and minimise injury.
In addition to helping you last longer in bed, getting 160 minutes of exercise a week improves your physique, making you more attractive to your partner. It minimises the risk of metabolic syndrome – hypertension, obesity, and heart disease – offering you a longer, healthier, and more enjoyable (sex) life. These are the exceeding benefits of less than an hour at the gym every day.