Sexual stamina means how long you can last in bed for sex. Mostly, people describe this term as how much time someone needs to reach orgasm.
Additionally, it also refers to the physical fitness of a person and how much time you can spend having sex before getting tired.
If you are unsatisfied and want to know how to increase sexual stamina in bed, certain things can boost your stamina and improves sexual performance.
How Can I increase my sexual stamina?
1. Physical Ways To Improve Sexual Stamina
Doctors recommend physical ways to improve sexual stamina to live a healthy life. Poor health habits leave us wanting more in the bedroom. Increasing physical fitness payoff in different ways to enhance sexual stamina. To increase your sexual stamina, following these physical ways can help to build your sexual stamina.
- Getting quality sleep
- Monitor your blood pressure also regularly.
- Take care of your heart health
- Incorporate healthy eating habits to lose body fat and weight
- Practice pelvic floor exercises such as Kegels
Exercise Regularly
Building your arms by biceps curls and tricep extensions exercises provides a powerful, balance core and enhance power. Abs and push-ups develop your upper body strength, minimize back pain and support your legs to pump longer and faster. Other exercises to increase sexual stamina include planking and sit-ups.
Furthermore, cardiovascular activities daily also improve your heart health and blood pressure. The American Heart Association suggests at least 150 minutes of moderate exercise or 75 minutes of vigorous activity. Besides, cycling, walking, dancing, and hiking are also good forms of exercise.
Try some pelvic floor exercises
Experts think pelvic floor exercises strengthen the bladder, vagina, or penis bottom muscles. Additionally, pelvic floor exercises increase sexual stamina and lead to satisfying sex. 10-15 squeezes a day if you are just getting started.
2. Medical Ways To Improve Low Sexual Stamina
There are a few medical options to increase sexual stamina beyond just hitting the gym or adjusting their diet. One of the most widely discussed is maintaining a healthy testosterone level to combat erectile dysfunction and low libido. After 30, we start to lose testosterone every year, incorporating that loss into healthy habits. Another option to increase the hormone level is Testosterone Replacement Therapy (TRT).
Apart from this, another new medical treatment gaining popularity to increase sexual stamina is acoustic sound wave therapy; in this therapy, low-intensity sound waves are directed toward the penis. These waves trigger the process called neovascularization means new blood vessels form, which helps in rigidity and firmness.
However, sexual stamina means different for everyone. You should speak to your partner about their expectations and opinions. You can consult your sexual health doctor about ways to increase your sexual stamina.
3. Food And Supplements To Increase Sexual Stamina in the Bed
Eat healthy can also boost your sexual stamina. Although supplements and food may be less effective than medical treatment. However, some food can help to increase your sexual endurance in bed.
Eat more Capsaicin: eat more chili peppers, sweet peppers, and ginger root are highly beneficial to enhancing sexual stamina.
Load up on potassium food: On the other hand, eating more potassium diet helps to keep cells hydrated and boosts metabolism. Go and grab a bunch of low-fat yogurts, spinach, bananas, and quinoa.
Omega-3s: it is present in flaxseeds, kale, walnuts, and oily fish. Eating this fatty acid helps to balance the sex hormones.
Similarly, some dietary staples are high in L-arginine and L-citrulline help to increase sexual duration and erection. This amino acid is found in easily accessible food such as
- Red meat
- Whole grains
- Milk
- Legumes and nuts
- Dark chocolate
- Watermelon
- Onions
- Salmon
Finally, men looking to increase their sexual stamina should focus more on self-improvement and mental health, as mental health is essential in their emotional state. Depression or stress can outweigh all other factors regarding erectile dysfunction. Undoubtedly, improving diet and exercise cannot help if your head is not in the game.
4. Focus on Foreplay
Foreplay also increases the sexual time in the bed, including kissing, touching, and oral sex. Most men believe that penetration is necessary, even defining part of the sex. Whereas, erection can please your partner, and try new strategies work better for your partner, especially in men who experienced erectile dysfunction.
Foreplay is essential, especially in women. According to a study, almost 18 percent of women experience an orgasm from intercourse alone. While according to findings, 36.6 percent of women said that clitoral stimulation is necessary for orgasm during intercourse.
5. Consider Counseling
Counseling can increase sexual stamina as erectile dysfunction is often due in part to psychological factors such as
- Anxiety and depression
- Untreated mental health conditions
- Relationship issues
- The social stigma associated with aging
- A history of trauma
Individual counseling can help to address these factors in sexual dysfunction. Additionally, Relationship counseling can help the partners to speak openly about sexuality and increase their sexual stamina.
6. Try something New
Sexual pleasure thrives in an environment of excitement. When a person with one partner for a long time, sex can begin to feel routine. Then, it is difficult to feel excited, please the partner, or remain focused. Try a new sexual activity or sex position, or talking about sexual fantasies can increase sexual stamina and make sex more exciting. Try something new with your partner outside the bedroom, such as
- Going to a museum
- Seeing a new band
- Cooking together
- Kayaking or hiking
- Trying a new sport
It can help the couples feel more connected, and the excitement of the new activity can carry into the bedroom.
7. Manage Anxiety And Stress
Anxiety and stress distract people from sexual intimacy and make it hard to maintain an erection. Hence, there are some strategies to manage anxiety and stress to improve the sexual performance
- Focusing more on physical sensations
- Getting more sleep
- Working to improve relationships
- Meditating
- Going to therapy
- Taking psychiatric medications
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