It doesn’t matter how old you are, many men are looking for ways to improve their sexual performance.
Whether you’re wanting to go at it all night long, or simply last a bit longer, we’ve got plenty of tips to help you improve male stamina.
For some men, they’re looking for how to increase sexual stamina, staying firmer in the bedroom for longer. For others, it’s all about how to increase their sex drive, and natural ways to increase their stamina in the sack.
While there are natural male enhancement pills around, lifestyle factors often come into play if your sexual performance is feeling a little sluggish.
Getting a hard on is all to do with your blood pressure, so keeping your circulatory system in top working order is crucial for keeping your dick firm, too.
So, how can you improve sexual stamina? Improving sexual performance doesn’t have to feel like an uphill battle – so let’s get started.
Here are 11 simple habits to improve male stamina and sexual performance.
1. Keep active
If you feel like you’re huffing and puffing trying to keep up in the bedroom, it could be due to your overall fitness level. Improve your health via cardiovascular exercise, which in turn will help you improve your stamina in and out of the bedroom.
Also Read: Losing your erection during sex: Causes and solutions
Try to fit some exercise into your routine, whether it’s with weights, your own bodyweight or a run in the park. Keeping your heart in good shape with exercise can not only boost your health, but your mood and also increase your libido.
All it takes is a quick 15 minutes of exercise to help get your heart pumping daily!
2. Eat these erection-boosting foods
We all know that some foods can affect our ability to perform in the bedroom – and that too much alcohol can result in whiskey dick.
But did you know that some foods can help increase blood flow where you need it most? Try incorporating the following into your healthy diet.
- Omega-3 fatty acids – This healthy type of fat increases blood flow, helping you to get hard and stay that way. Frequently found in tuna, salmon, avocados and olive oil.
- Eggs – As well as being high in other B vitamins, eggs also help to balance your hormones, helping to achieve an erection by decreasing stress levels.
- Vitamin B-1 – Found in pork, peanuts and kidney beans, this vitamin helps signals in your nervous system move faster, including those between your brain and your erection.
3. Try these fruits and vegetables
As well as improving your overall health, some fruit and veg can also help to increase blood flow – therefore helping you increase male stamina.
- Bananas – Bananas are rich in potassium, helping to lower your blood pressure. In turn, this can benefit down below and help to increase sexual stamina.
- Onions and garlic – While they may not work wonders on your breath, both onions and garlic can help to improve blood circulation, helping you to get and maintain erections for longer.
- Chilies and peppers – Spicy foods that are all-natural help to increase blood flow, reducing hypertension and inflammation.
4. Lower stress
Stress can damage your mind and body in a variety of ways, including your sex drive.
When you get stressed, your heart rate and blood pressure can increase, impacting your libido and performance in the bedroom. There are also a range of psychological stresses that can negatively impact your ability to get hard or reaching orgasm.
Also Read: Male Sexual Performance Enhancers – Do They Work?
When you feel stressed, try to take some time to practice self care. Whether it’s talking to a friend or family, meditating or reading a book. Take some time for yourself to reduce your stress levels. Speaking to your partner can help to alleviate any concerns, calm your nerves and strengthen your relationship too.
Often when we’re stressed, sex is the last thing on our minds! It can also quickly trigger any bad habits, such as drinking too much alcohol, smoking and binge eating.
5. Get outside
Although we’re not quite encouraging sex outdoors, getting outside for some sun in general can do your mind and body a lot of good. When you get outside in the sun, sunlight stops your body’s production of melatonin.
While melatonin is a hormone that helps us to get some shuteye at night, it also quietens down your sex drive. When you’re able to cut back on this hormone, your body has more potential to get excited for sex again.
With many of us working indoors, it’s always important to get outside and catch those rays when you can!
6. Try something new
Often our sex lives can feel a little boring, and it’s nobody’s fault, but simply needs a bit of a boost. When you’ve been with your partner for some time, sex can start to feel like a routine, so it’s important to mix things up a little.
Whether it’s new sexual positions or new activities, it’s always fun to try something new to spice up your sex life. You can start by discussing any sexual fantasies with your partner, opening up for roleplay and new avenues to explore together in the bedroom.
As well as creating excitement in bed, trust is an important factor for trying something new with your partner. Try spending more time together outside of the bedroom too, which can help you feel more connected and open with one another.
It can be as simple as trying a new sport together, cooking together more or trying a new exercise or activity such as hiking.
7. Cut out bad habits
Unwinding after a long and stressful day doesn’t have to equal bad habits such as binge eating, smoking or drinking a lot of alcohol. All of these can have an impact on male sexual performance and stamina in the bedroom.
If you rely on these things, try to look for healthier alternatives. Studies have suggested that a small quantity of red wine can improve circulation, however, too much alcohol can cause you to fall flat in the bedroom.
Whether you’re struggling with male performance or your stamina during sex, cutting down (or quitting!) smoking is a key step to improving your sexual performance.
Many of us reach for cigarettes when we’re stressed or worried. Instead, try using exercise as a way to relieve your stress.
8. Focus on foreplay
Sex doesn’t have to be about jumping in the sack as fast as you can to reach orgasm. Try spending some extra time by focusing on pleasing your partner through foreplay.
Also Read: How to Increase Sexual Stamina – 18 Tips for Improved Sexual Performance
Spend more time exploring new sensations, whether it’s the touch of a feather on your partner’s skin or using ice or heat. Spending more time on foreplay can help turn you both on more gradually, and slow you down.
If things feel a little rushed for you, speak to your partner beforehand and let them know that you’d like to move things a little slower – they’ll benefit from the special attention and you’ll be able to improve your sexual performance in the long run.
9. Masturbate to improve stamina
If you feel as though your male stamina in the bedroom is flagging, there are plenty of ways to help improve your sexual performance. One way is to practice for sex, by masturbating.
Seeing as you know your body better than anyone else, try masturbating to better understand your stamina and ability to stay hard. Try to take your time exploring what you like and enjoy – don’t rush, as this can set you up for the opposite effects. When you sneak off for a quick solo session, it can inadvertently decrease the time you can last in bed with your partner.
Try masturbating on your own, taking some time to see what feels good.
10. Get vocal with your partner
If you’re worried about your sexual stamina, speaking freely with your partner can help to reduce any stress or worries about sex.
While the stresses of work and everyday life may impact your performance in the bedroom, worrying about sex itself can make the problem feel even worse. Try sitting down with your partner to discuss any concerns you may be having, and remember, nobody is to blame here.
Talking through any issues can help you feel less isolated in your problems, and strengthen your relationship.
11. Try Male Extra to improve sexual performance
If you’re wondering how to increase sexual stamina and sex drive, you’ve come to the right place. Our 100% natural and powerful formula gives you bigger, harder erections so you can stay harder for longer.
Stop worrying about finding ways to improve your sexual stamina, and start enjoying sex again with Male Extra. With improved blood flow, our proven and safe ingredients can help delay fatigue, all while increasing the blood flow to your dick when you need it most!