How To Improve Sex Time?: 9 Tips For Men

The term stamina in the sexual health of a man stands for how many minutes you last in bed with your partner. So, if you stay in bed longer with your female partner, you have very good stamina. Having stamina can increase the sexual pleasure of you and your partner. Focusing on sexual performance can bring anxiety to almost every man. So, to avoid the opposing sides of sexual performance with your partner, following some lifestyle changes is enough. Read more to know the tips to improve sexual stamina and sex time.

This post explains the nine practical tips that can help you find answers to questions like “how to have sex for a long time” and “how to increase sex stamina.” 

1. Prioritize Physical Fitness
2. Maintain a Balanced Diet
3. Manage Stress and Anxiety
4. Practice Kegel Exercises
5. Explore the Start-Stop Technique
6. Consider the Squeeze Technique
7. Limit Alcohol and Avoid Smoking
8. Get Adequate Sleep
9. Consult a Healthcare Professional

1. Prioritize Physical Fitness

Physical fitness is essential in improving a man’s sexual stamina. Cardiovascular workouts, strength training, and flexibility exercises can enhance endurance, circulation, and overall energy levels.

• Cardio Workouts like running, cycling, and swimming boost heart health and ensure better blood flow for stronger and longer-lasting erections.
• Strength Training, such as squats, deadlifts, and planks, is beneficial as it strengthens the core, lower body, and pelvic muscles, improving thrust control and stamina. However, to avoid injuries, strength training requires professional guidance. 
• Flexibility Exercises such as yoga and stretching enhance mobility, reducing muscle tension and improving movement during intercourse.

Adding these three types of exercises to your regular exercise routine can build you the endurance needed for longer-lasting in bed. These exercises can also increase testosterone levels, which play a crucial role in libido and performance.

2. Maintain a Balanced Diet

It’s not a big surprise that nutrition plays a direct role in sexual health. A well-balanced diet provides essential nutrients that support stamina, energy, and overall performance. Here are some sex drive foods for males.

• Intake of fruits and vegetables high in antioxidants improves blood circulation and reduces inflammation.
• Lean Proteins such as chicken, fish, and legumes help build muscle strength and sustain energy levels.
• Whole Grains provide long-lasting energy and maintain stable blood sugar levels, reducing fatigue.
• Healthy fats from nuts, seeds, and fish promote heart health and improve circulation, ensuring better erectile function.

Not only consuming these foods but also avoiding foods like processed foods, excessive sugar, and unhealthy fat can prevent energy crashes and weight gain. If you are regularly consuming unhealthy foods, it may also lead to sexual dysfunction.

3. Manage Stress and Anxiety

If you are not lasting longer in bed, then it could cause performance anxiety. Having anxiety could not give you the performance you needed. Having stress triggers the release of cortisol, which can interfere with testosterone production and lead to premature ejaculation or erectile dysfunction.

• Practicing meditation helps in calming the mind, reducing stress and anxiety before intimacy.
• Deep Breathing Techniques promote relaxation and enhance focus, allowing better control over-arousal.
• Open Communication with a partner can ease pressure and create a more relaxed and enjoyable experience.

Do hobbies that relieve you from stress and also follow other techniques so that you can have an improved and satisfied sexual performance.

4. Practice Kegel Exercises

Kegel exercise is recommended by almost every professional male sexologist to improve male performance in bed. Kegel exercises strengthen the pelvic floor muscles, which are key in controlling ejaculation and enhancing stamina. Having a strong pelvic floor allows men to delay climax and enjoy longer-lasting pleasure.

Regularly practicing Kegels can lead to improved control over ejaculation and stronger erections. Over time, this simple exercise can significantly enhance sexual endurance.

5. Start-Stop Technique

The start-stop method is an effective way to build better control over ejaculation. It involves stimulating the penis until nearing climax, then stopping and allowing arousal to decrease before resuming.

Practicing this technique regularly can train the body to delay orgasm, resulting in prolonged intercourse and increased pleasure for both partners. It is beneficial for men who experience premature ejaculation.

6. Squeeze Technique

Similar to the start-stop method, the squeeze technique involves gently pressing the base of the penis when ejaculation feels imminent. This momentarily reduces arousal and allows for better control over climax timing.

By incorporating this technique during intercourse or foreplay, men can train themselves to last longer and improve their sexual stamina over time.

7. Limit Alcohol and Avoid Smoking

Following unhealthy habits such as excessive alcohol consumption and Smoking can negatively affect sexual performance by impairing circulation and reducing testosterone levels.

• Alcohol slows down the nervous system. which leads to decreased sensitivity and weaker erections.
• Smoking restricts blood flow. Which makes it harder to achieve and maintain erections.

Reducing or eliminating these habits can lead to better sexual health, increased stamina, and improved overall well-being.

8. Get Adequate Sleep

Sleep plays a vital role in the body’s overall functioning, including sexual functions. Adequate sleep makes hormone regulations effective. Lack of sleep can lead to fatigue, stress, and decreased testosterone production, negatively impacting stamina.  

• Aim for 7-9 hours of sleep daily to ensure optimal hormonal balance and energy levels.
• Establishing a consistent sleep schedule and creating a relaxing bedtime routine can further enhance physical and sexual performance.

9. Consult a Healthcare Professional

Even though by following all the techniques, you are still lacking in stamina then, consulting a male sexologist can be better. Because they help you in identifying the presence of any sexual dysfunction conditions like low testosterone, erectile dysfunction, or anxiety disorders.

• A male sexologist can recommend medical treatments, therapy, or supplements that may help improve endurance and overall sexual health.
• Addressing concerns early can prevent long-term issues and enhance confidence in intimate relationships.

Takeaway

Improving sexual stamina is a gradual process that involves a combination of physical fitness, a balanced diet, stress management, and mindful sexual techniques. By following these simple lifestyle changes, men can naturally boost their endurance, enhance pleasure, and build confidence in bed with their partners. Also, when no techniques are working, consulting a male sexual doctor is needed. Contact Fortius Health Clinic, a specialized men’s sexual health clinic located in Bangalore with experienced experts.