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10+ Ways to Increase Sexual Performance for Men

10+ ways to Increase Sexual Performance for Men

What is sexual stamina?

Stamina is essential for long periods of physical and mental effort, not just for running a marathon or swimming. It allows for better performance, reduced energy consumption, and reduced fatigue, stress, or discomfort. Building stamina in the bedroom can take time, but there are various ways to achieve it, and some may surprise you. Developing stamina is crucial for a lasting sexual experience with your partner.

A common issue

Many men are seeking ways to improve their sexual performance, including correcting existing issues and finding new ways to keep their partners happy. However, 31% of men report sexual dysfunction due to obesity and inactivity, according to a 2018 study. While numerous male enhancement pills are available, there are also simple ways to stay firmer and longer without visiting a pharmacy. The penis plays a role in blood pressure, which is directly linked to erectile dysfunction, so maintaining heart health is crucial for sexual health.

1. Exercise improves sexual stamina

Cardiovascular exercise is a key to improving health and sexual performance. Regular exercise, such as swimming and running, can help maintain heart health and boost libido. It’s recommended to perform 75-150 minutes of sweat-breaking exercise weekly, spread over multiple days. Avoid prolonged sitting and gradually increase your exercise routine over time.

Endurance and Strength Training Overview

• Aerobic activities like swimming, biking, and brisk walking build endurance.

• Strengthening muscles through weightlifting, elastic bands, or pushups.

• Balance improvement through tai chi, heel-to-toe walking, or standing on one foot.

• Stretching specific body parts for warm-up and flexibility.

2. Eat these foods

Certain foods can enhance blood flow and enhance stamina.


The American Heart Association suggests a balanced diet with complex carbohydrates for energy levels, and a study indicates that a low carbohydrate intake can hinder endurance exercise performance, according to the Trusted Source.

Fruits and vegetables

A Swedish study suggests that a diet rich in fruits, particularly apples, pears, and citrus fruits, can reduce the risk of high blood pressure, and incorporating more vegetables into your diet is also beneficial.

  • apples
  • pears
  • oranges and other types of citrus

Omega-3 fatty acids

Omega-3 fatty acids, essential components of a healthy diet, are renowned for their numerous health benefits. One intriguing aspect is their potential to enhance sexual stamina.

  • Salmon
  • Mackerel
  • Sardines
  • Trout
  • Flaxseeds
  • Chia Seeds
  • Walnuts
  • Hemp Seeds
  • Cod Liver Oil
  • Anchovies

Vitamin D

A literature review suggests that high-vitamin D foods can reduce the risk of severe ED or heart disease by improving blood flow, reducing oxidative stress, and lowering cholesterol.

  • Fatty Fish (e.g., salmon, mackerel, tuna)
  • Fortified Dairy Products (e.g., milk, yogurt, cheese)
  • Egg Yolks
  • Beef Liver
  • Cod Liver Oil
  • Mushrooms (when exposed to sunlight or UV light)
  • Fortified Orange Juice
  • Fortified Cereals
  • Fortified Tofu
  • Pork (especially pork chops)

3. Quit smoking

Smoking cigarettes can cause high blood pressure, heart-related issues, and erectile dysfunction. Quitting smoking can improve sexual function and reduce erectile dysfunction, according to a 2015 study analyzing 13 studies on smoking and sexual performance.

4. Increase your melatonin levels

Melatonin, a hormone responsible for sleep and other benefits, is linked to higher rates of ED in 2018 studies.

It is produced naturally by the body and can be found in foods like pistachios, with supplements often used to increase levels.

5. Try these natural remedies

Natural remedies, including natural aphrodisiacs, have been utilized for centuries to enhance sexual performance and libido.

• Yohimbine, a tree bark extract, enhances erectile function by increasing blood flow to the penis.

• Caffeine consumption before athletic activity boosts power and stamina.

• Ginseng, a popular herbal remedy, enhances physical health and sexual stamina.

6. Reduce your stress

Stress negatively impacts sexual desire and performance by increasing heart rate and blood pressure, which can lead to unhealthy habits like alcohol consumption or smoking.

These factors can also affect the ability to achieve an erection or reach orgasm. To improve sexual health, it’s essential to engage in regular exercise and communicate with your partner about stressors to maintain a healthy relationship.

7. Kick unhealthy habits

Habits like alcohol consumption and smoking significantly impact sexual health. These habits can negatively impact sexual performance. To improve sexual health, it’s crucial to replace unhealthy habits with healthier ones like exercise and eating well. Moderate alcohol intake is essential, while smoking can narrow blood vessels and increase the risk of impotence. Quitting smoking is a crucial step towards better sexual performance.

8. Masturbate for longevity

Sex practice can improve longevity in bed, and while sex is the best way to practice, masturbation can also enhance your sexual health.

The key to successful masturbation is to make it last, just like you want when you’re not alone. Rushing through the process can lead to decreased time with your partner.

9. Practice the start-stop technique

The start-stop technique is a method for men to prolong their intercourse duration by stopping sexual activity when ejaculation seems imminent, breathing deeply, and then slowly starting again.

This technique helps the body hold off ejaculation, making men feel more comfortable with not ejaculating during intense sexual activity.

10. Pay attention to your partner

Sex is a multi-directional experience, and paying attention to your partner’s desires can enhance or decrease the pleasure.

Altering pace or focusing on your partner during breaks can enhance the experience. Preparing for sex can also alleviate awkwardness during heated moments.

11. Manage chronic health problems

Erectile dysfunction is a sign of health issues, requiring proper care through a balanced diet, physical activity, stress management, and treatment of chronic conditions like diabetes and heart disease.

Adherence to prescribed medications and lifestyle changes can improve overall health, and if symptoms worsen, medical attention should be sought.

12. Get more help if you need it

If you have sexual dysfunction like ED or Peyronie’s disease, consult a doctor to discuss ways to improve your sexual performance.

Sexual Peak Performance – Hot New Mens Health Offer

The takeaway

Improving sexual stamina is not a simple solution, as the body loses its staying power with age. However, it can improve overall health and wellness.

Staying active, eating healthy, and reducing certain habits are key to better sexual experiences for both partners. Exercise, eat well, and enjoy your sex life to the fullest.

What are some natural ways to improve male stamina in bed?

Natural ways for male stamina: Exercise, balanced diet, sufficient sleep, stress management, and kegel exercises can enhance sexual endurance.

Can stress and anxiety affect male sexual performance and stamina?

Stress and anxiety impact sexual performance: High stress levels release cortisol, affecting libido and stamina. Relaxation techniques and open communication help manage stress.

Are there any specific exercises or techniques to help improve male sexual stamina?

Exercises and techniques for sexual stamina: Pelvic floor exercises (kegels), cardiovascular workouts, and mindfulness practices enhance endurance and control during intimacy.

How does age affect male sexual stamina and performance?

Age and male sexual stamina: Aging can affect stamina due to hormonal changes and decreased physical fitness. Regular exercise, a healthy lifestyle, and communication with a healthcare professional can help mitigate these effects.

What role do diet and nutrition play in improving male sexual stamina?

Diet’s role in male sexual stamina: Balanced nutrition supports overall health, contributing to sexual stamina. Nutrients like zinc, vitamin D, and omega-3 fatty acids positively impact sexual function.

Are there any medical treatments or supplements available to enhance male sexual performance and stamina?

Medical treatments and supplements: Consult a healthcare professional for prescription medications or supplements like L-arginine, ginseng, or maca root, known for potential benefits in improving male sexual performance and stamina.

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