Best Ways to Increase Sexual Stamina- Tips to Last Longer in Bed

Stamina works as the centerpiece of sexual performance. More stamina means more fun for you and your partner’s sexual desires. If you don’t want to limit your orgasm and ejaculations, you must acknowledge the beneficial …

Best Ways to Increase Sexual Stamina

Stamina works as the centerpiece of sexual performance. More stamina means more fun for you and your partner’s sexual desires.

If you don’t want to limit your orgasm and ejaculations, you must acknowledge the beneficial ways to increase sexual stamina. 

Regular exercise, focusing on foreplay, a healthy diet, and herbal testosterone boosters are the most effective ways to hit the highest sexual stamina. Besides, you have to take care of chronic health issues. Moreover, vitamins and supplements, natural medications over commercial ones, and appropriate sex positions can’t be missed. 

If you aim to make your sexual life fulfilling and pleasurable, continue reading our article without skipping any part! 

8 Ways With Tips and Tricks to Increase Sexual Stamina 

Lasting longer in bed is possible with the improvement of your sexual endurance.

We believe if you follow the ways mentioned below, you can boost your sexual stamina rapidly.

So, Cheer up! We’ll go by the book and mention all healthy, non-injurious ideas. 

Tip#1 − Socks Up for Cardiovascular Exercise

The minor thing you do with your heart health will also do something to your stamina.

So it’s no rocket science that cardiovascular exercise would boost your sexual stamina.

Be regular as clockwork at practicing 150 minutes of Cardiovascular exercise every day.

Here are a few chosen exercises that are well-suited for the task −

  • Bike ride
  • Working out on a treadmill
  • Rowing machine practice
  • Jogging 
  • Walking

Being regular at this can strengthen your heart and will allow your body to last longer in bed without getting tired at all.

These exercises also allow increased blood flow, which is fundamental for firm erections and proper sexual function.

Tip #2 − Work for Better Strength and Conditioning 

Cardiovascular exercise undoubtedly will work for increased stamina. But if you want to nail the deal, strength and conditioning are vital. 

Work on your muscles at least two days a week. Push-ups, squats, or any other bodyweight exercise would work. 

Firm muscles and healthier bones and joints will make the physical area of sex a breeze.

You’ll be able to do more in bed than ever. It will have a good impact on your confidence level too. All these are keys to stronger sexual stamina and performance. 

Tip #3 − Pay Attention to Foreplay

Increasing both stamina and sex sessions becomes a cinch you spend a decent period on foreplay.

Kissing, touching, or attempting to have oral sex on each other will help you connect better with your partner.

Consequently, you’ll feel strong and fit mentally and physically. 

Foreplay has positive impacts on making sex more intense, exciting, and pleasurable. As a result, you feel more stamina during intercourse.

Tip #4 − Add Foods that Contain L-Arginine to Your Diet

Protein-rich foods tend to have an amino acid called L-Arginine. The human body transforms this supplement into nitric oxide, increasing the diameter of blood vessels.

Consequently, the body gets increased blood flow throughout the whole body. 

Anyway, it increases one’s stamina by improving erectile function and sexual performance as well.

Besides, you should maintain a healthy diet for better stamina. Start having foods with more vitamins and minerals.

Avoid fast food, and eat more and more fruits and vegetables instead. A healthy body will always lead to better sexual performance and increased stamina. 

Tip #5 − Maintain a Healthy Sleep Schedule

Lack of sleep invites chronic health threats and causes depression, anxiety, obesity, and cardiovascular disease.

Moreover, you must turn to the habit of sleeping at least seven hours each night. This way, you’ll beat all possible health threats that cause low sexual stamina. 

Tip #6 − Start Avoiding Alcohol Consumption

We won’t restrict your one or two glasses of fun, but drinking too much is off the table. Your sexual stamina gets eternally disrupted by this. 

In a study, 72 percent of men who drink regularly had sexual dysfunction, premature ejaculation issues, and low sex drive.

So, if you desire to have better stamina, limit your drinking habit.

Otherwise, your orgasm will slow down, and you will go through major ejaculation issues.

A pro tip is to avoid whiskey; it messes with your overall sexual system badly

Tip #7 − Quit Smoking

Nicotine in cigarettes not only damages the blood vessels and causes severe threats to your heart.

It can tag many life-threatening diseases like cancer. Smoking can lower your testosterone levels as well. 

So, quit smoking instead of blaming ED or lung function for low sexual stamina; that would help! 

Tip #8 − Say No to Chemicals

Commercial testosterone or stamina boosters do more harm than good. They disturb your body’s natural resources.

As a result, you never get to enjoy health and a better sexual life. But commercial products don’t stand for the end of the world.

There are a fair amount of natural testosterone and stamina boosters that can uplift your sex drives and sexual performance.

You can try the following items for a change −

  • Catuaba Bark Extract
  • Saw Palmetto
  • Hawthorn Berry
  • Ginkgo Biloba

These natural remedies will work on your sexual stamina and help you master in bed. The best thing is they have zero side effects but tons of health benefits. 

Frequently Asked Questions

Which exercises increase sexual stamina?

Push-ups, sit-ups, and crunches are the best exercises for increasing sexual stamina. Strengthening shoulders, chest, and abs will help as well. Muscular upper body strength is the primary concern. 

Are there medications to increase sexual stamina? 

There definitely is. But before trying the natural ways, don’t start with medicines. Significantly, commercial products would be the worst idea. Try to consult your doctor before taking any medicine.

Can yoga help sexual stamina? 

Of course. Yoga has proven to be very effective in increasing sexual stamina. It can boost your testosterone level as well. If you aren’t up to the gym, hit meditation class and sign up for some regular yoga. 

Wrapping Up! 

Low sexual stamina is never the end of the story. There’s always a way to get over it and boost your sexual performance.

Still, ifnone of these ways to increase sexual stamina mentioned above works, feel free to consult your physician.

But before that, consider making an appointment with a psychologist. See if you have any stress, anxiety, or depression issues that can disturb your sexual stamina level. 

You can consult any doctor you want, but we suggest seeing someone who knows your medical history. 

References

Gerbild, H., Larsen, C. M., Graugaard, C., & Josefsson, K. A. (2018). Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies. Sexual Medicine, 6(2), 75-89. https://doi.org/10.1016/j.esxm.2018.02.001 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5960035/

Joshi, A. M., Veettil, R. A., & Deshpande, S. (2020). Role of Yoga in the Management of Premature Ejaculation. The World Journal of Men’s Health, 38(4), 495-505. https://doi.org/10.5534/wjmh.190062 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7502310/

Ghanbari-Homaie S, Ataei-Almanghadim K, Mirghafourvand M. Effect of vitamins on sexual function: A systematic review. Int J Vitam Nutr Res. 2021 Mar 29:1-10. doi: 10.1024/0300-9831/a000703. Epub ahead of print. PMID: 33779240. https://pubmed.ncbi.nlm.nih.gov/33779240/

Lim, H. C. (2017). Asian herbals and aphrodisiacs used for managing ED. Translational Andrology and Urology, 6(2), 167-175. https://doi.org/10.21037/tau.2017.04.04 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5422695/

Suter A, Saller R, Riedi E, Heinrich M. Improving BPH symptoms and sexual dysfunctions with a saw palmetto preparation? Results from a pilot trial. Phytother Res. 2013 Feb;27(2):218-26. doi: 10.1002/ptr.4696. Epub 2012 Apr 23. PMID: 22522969 https://pubmed.ncbi.nlm.nih.gov/22522969/

Corazza, O., Martinotti, G., Santacroce, R., Chillemi, E., Giannantonio, M. D., Schifano, F., & Cellek, S. (2014). Sexual Enhancement Products for Sale Online: Raising Awareness of the Psychoactive Effects of Yohimbine, Maca, Horny Goat Weed, and Ginkgo biloba. BioMed Research International, 2014. https://doi.org/10.1155/2014/841798 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082836/

Ryan Medison Phd is an ABMS board certified urologist specializing in reproductive urology whose areas of expertise are men’s health and male infertility. He is also an associate professor of urology at the Institute in Berkeley, California, the director of male reproductive medicine and surgery at UNC Fertility

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