Ten Strategies for Men to Boost Their Sexual Performance

Sexual stamina?

A marathon or a few laps in the pool require more than stamina. Staying sexually active with your spouse requires stamina.

Physical and mental stamina is the ability to perform a long-term task. When you build stamina, you can do more with less energy. You can reduce weariness, tension, and pain.

It may take awhile to gain bedroom stamina. There are several ways, some of which may surprise you!

A prevalent issue

There are those who desire to increase their sexual performance.

Many guys want to improve their sexual performance by fixing problems or finding new ways to please their spouses. In a 2018 study, 31% of menTrusted Source reported sexual dysfunction due to weight and inactivity.

Male enhancement drugs are available, but there are easy ways to keep firmer and last longer without going to the pharmacy.

The penis affects blood pressure. Research links high blood pressure and erectile dysfunction (ED), hence it promotes heart health. Good heart health equals good sexual health.

Continue reading for more sexual performance tips.

1. Workout to boost sexual endurance

Cardiovascular exercise is a great health booster. Your heart rate may rise during sex, yet regular exercise can improve your sexual effectiveness.

Perform 75–150 minutes.Reliable weekly sweat-breaking exercise across numerous days. Swimming and running improve libido.

Avoid prolonged sitting.

If you don't exercise often, you can gradually reach these goals.

Four exercises that improve fitness and stamina are:

Swimming, biking, and brisk walking increase endurance. Compare endurance with stamina.
Lift weights, use elastic bands, or do pushups to build muscle.
Tip: Tai chi, heel-to-toe walking, and standing on one foot improve balance and lower body strength.
Flexibility: Stretching certain body parts before an activity warms up and increases flexibility.

2. Eat these.

Some nutrients boost blood flow and stamina.
Carbohydrates

To stay energised, the American Heart Association (AHA)Trusted Source suggests a balanced diet with more complex carbs than simple ones.

One study found that decreased carbohydrate intake before endurance exercise can reduce performance.

Fruits and veggies

High blood pressure can be reduced by eating more fruits. A Swedish studyTrusted Source comparing home and workplace blood pressure found the following fruits beneficial:

Apples, pears, oranges, and other citrus fruits

Eating extra vegetables is also a good idea.

Fatty acids omega-3

These fats enhance blood flow. Fish is a good source, and the AHATrusted Source suggests eating it twice a week for heart health.

Foods with omega-3s include:

Fish: salmon, anchovies
Black cod, herring, white fish, cobia, and fortified eggs.
flaxseeds

Vitamin D

A literature review suggests vitamin D-rich meals may reduce the risk of severe ED or heart disease. The vitamin boosts blood flow, lowers cholesterol, and minimises oxidative stress.

Good vitamin D sources:

Foods: tuna, eggs, fortified cereals and milk, mushrooms

3. Increase melatonin.

Melatonin helps us sleep and has additional benefits. A 2018 study linked lower melatonin levels to greater ED rates.

Melatonin is produced by the body and found in pistachios. Most people looking to boost melatonin use pills.

4. Try these natural cures

People have used natural aphrodisiacs to improve libido and sexual performance for years. Consider natural therapies like:

Yohimbine: This tree bark extract increases penile blood flow to improve erectile performance.
One study found that guys who drank caffeine before exercise had more power. Their stamina was boosted by caffeine.
Ginseng: Ginseng is a common natural remedy for improving physical health. It also boosts sexual endurance.

5. Decrease stress

Stress affects many health areas, including libido.

It raises blood pressure and heart rate unhealthily. Both harm sexual desire and performance.

Stress can also impair erections and orgasms.

Stress can cause harmful habits like drinking and smoking, which can hinder sexual performance.

Exercise reduces stress and improves health. Discussing your stressors with your partner might also help you relax and deepen your connection.

6. Quit bad habits

Relaxing with wine and cigarettes can affect your sexual performance.

Replace these habits with better ones like exercise and healthy food to improve sexual health.

A 2017 studyTrusted Source shows that red wine helps improve circulation, but too much can be harmful. Alcohol use should be moderate.

Cigarettes restrict blood arteries, increasing impotence risk. Cutting back or quitting smoking is one of the best ways to improve performance.

7. Masturbate to live

Try practicing if you're not staying in bed long enough. Masturbation can boost longevity, but sex is preferable.

Masturbation technique matters. Rushing may shorten your time with your companion. Making it last like you want to when you're not alone is key. Masturbation tips are here.

8. Try start-stop.

Preventing premature ejaculation may help maintain sex stamina. The start-stop masturbation strategy may help if you ejaculate within 1 minute of partnered sexual activity.

Preventing penile stimulation before orgasm can reduce ejaculation. You may enhance your orgasm control and stamina with your partner over time.

9. Focus on your partner

Sex is reciprocal. Focussing on your partner's needs enhances sex and might turn you on or off.

Changing pace or focussing on your spouse might make a break more enjoyable.

Talking about sex beforehand might also help you calm down in a heated time.

10. Get more aid if needed.

Sexual dysfunctions as ED or Peyronie's disease may require medical treatment. Consult a doctor about sexual performance enhancement.

The lesson

Increasing your sexual stamina may be on your mind, but there's no easy answer. Additionally, the body inevitably deteriorates with age.

Good news, though. Increasing your sexual stamina might also benefit your health. Win-win.

Staying active, eating healthy, and quitting bad habits will improve your sexual encounters with your spouse. Working out, eating well, and enjoying your sex life is always a good idea.

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