What is sexual stamina?

You don’t just need good stamina to run a marathon or swim a couple of laps in the pool. Stamina is also necessary for a lasting sexual experience with your partner.

Stamina is the physical and mental ability to sustain an activity that requires effort over long periods. When you work to increase your stamina, you can perform activities better while using less energy. You can also curb fatigue, stress, or discomfort.

It may take some time to build up your stamina in the bedroom. There are many ways to do this, and some may even surprise you!

A common issue

If you want to improve your sexual performance, you’re not alone.

Many men are looking for ways to enhance their sexual performance, whether that means correcting existing issues or searching for new ways to keep their partners happy. However, 31% of men also report sexual dysfunction caused by obesity and inactivity, according to a 2018 study.

Plenty of male enhancement pills are on the market, but there are also simple ways to stay firmer and last longer without visiting the pharmacy.

Keep in mind that the penis works on blood pressure. Research shows that high blood pressure and erectile dysfunction (ED) are directly linked, so it helps to maintain your heart health. What’s good for your heart is good for your sexual health.

Keep reading to find other ways to improve your sexual performance.

1. Exercise to improve sexual stamina

One of the best ways to improve your health is through cardiovascular exercise. Sex may increase your heart rate, but regular exercise can keep your heart in shape, which helps your sexual performance.

Try to perform at least 75–150 minutes of sweat-breaking exercise each week, spread out over multiple days. Activities such as swimming and running can do wonders to boost your libido.

Also, avoid sitting for long periods.

If you’re not yet exercising regularly, you can slowly work up to these goals over time.

Four types of exercise that can boost your physical ability and stamina are:

  • Endurance: Aerobic activities such as swimming, biking, and brisk walking can help you build endurance. Learn how endurance compares to stamina.
  • Strength: Strengthen your muscles by lifting weights, using elastic bands, or performing pushups.
  • Balance: Improve your balance — and lower body strength — through tai chi, heel-to-toe walking, or standing on one foot.
  • Flexibility: Stretching specific parts of the body is a great way to warm up before an activity and become more flexible.

2. Eat these foods

Certain foods can also help you increase blood flow and improve stamina.


The American Heart Association (AHA) recommends eating a balanced diet with more complex carbohydrates than simple ones if you want to maintain good energy levels.

In addition, one study shows that a low intake of carbohydrates before attempting endurance exercise can limit your performance.

Fruits and vegetables

A diet high in fruits can lower your risk of high blood pressure. According to a Swedish study comparing blood pressure at home to blood pressure at the office, the following fruits are particularly beneficial:

  • apples
  • pears
  • oranges and other types of citrus

Adding more vegetables to the diet is always a good idea, too.

Omega-3 fatty acids

This type of fat increases blood flow. One of the best sources is fish, which the AHA recommends eating at least twice a week for good heart health.

Get your omega-3s through foods like:

  • salmon
  • anchovies
  • black cod
  • herring
  • white fish
  • cobia
  • fortified eggs
  • flaxseeds

Vitamin D

According to a literature review, foods high in vitamin D may help lower your risk of severe ED or heart disease. The vitamin enhances blood flow, reduces oxidative stress, and lowers cholesterol.

Good sources of vitamin D include:

  • tuna
  • eggs
  • fortified products, such as cereal and milk
  • mushrooms

3. Increase your melatonin levels

The hormone melatonin helps us sleep and has a variety of other benefits. Lower melatonin levels are also associated with higher rates of ED, according to a 2018 study.

Your body produces melatonin naturally, but it’s also available in foods like pistachios. Most people wanting to increase their melatonin levels look to products like supplements.

4. Try these natural remedies

For years, people have turned to natural aphrodisiacs to help boost libido and sexual performance. Natural remedies to consider include:

  • Yohimbine: Yohimbine is a tree bark extract that promotes better erectile function by increasing blood flow to the penis.
  • Caffeine: According to one study, men who consumed caffeine before an athletic activity were able to produce more power. Caffeine’s stimulant effects also increased their stamina.
  • Ginseng: Ginseng is one of the most popular herbal remedies for people looking to enhance their overall physical health. It can enhance sexual stamina, too.

5. Reduce your stress

Stress can affect all areas of your health, including your libido.

It increases your heart rate (in an unhealthy way) and your blood pressure. Both of these are damaging to sexual desire and performance.

Stress can also affect your ability to achieve an erection or reach orgasm.

Stress can trigger unhealthy habits, such as alcohol consumption or smoking, which can harm your sexual performance.

Exercise is a great way to reduce stress and enrich your health. Talking with your partner about your stressors can also calm you down while strengthening your relationship at the same time.

6. Kick unhealthy habits

Habits you rely on to unwind, such as consuming alcohol and smoking, could harm your sexual performance.

Replacing these habits with healthier ones, such as exercising and eating well, can help boost your sexual health.

While a 2017 study suggests that a little red wine can promote better circulation, too much alcohol can have adverse effects. Keep your alcohol intake at a moderate level.

Cigarette smoking narrows your blood vessels, increasing your risk of impotence. Cutting back or quitting smoking is one of the most important steps you can take toward better performance.

7. Masturbate for longevity

If you’re not lasting as long as you’d like in bed, you might need some practice. While sex itself is the best way to practice sex, masturbation can also help you improve your longevity.

How you masturbate is important. If you rush through it, you could inadvertently decrease the time you last with your partner. The secret is making it last, just like you want to when you’re not alone. Get advice here on how to masturbate.

8. Practice the start-stop technique

Maintaining stamina during sex may also include preventing premature ejaculation. If you ejaculate within 1 minute of the start of partnered sexual activity, practicing the start-stop technique during masturbation may help.

Stopping stimulation to the penis right before orgasm can reduce your urge to ejaculate too soon. Over time, you can learn to control your orgasms and improve your stamina while with your partner.

9. Pay attention to your partner

Sex isn’t a one-way street. Paying special attention to your partner’s desires makes sex pleasurable and can help turn you on or slow you down.

Alternating pace or focusing on your partner while taking a break can make a more enjoyable experience for you.

Talking about sex beforehand can also ease any awkwardness if you need to slow down during a heated moment.

10. Get more help if you need it

You may need medical treatment if you have a type of sexual dysfunction, such as ED or Peyronie’s disease. Don’t hesitate to talk with a doctor about how you can improve your sexual performance.


The takeaway

Increasing your sexual stamina may weigh on your mind, but know that there’s no simple fix. Also, the body naturally loses its staying power with age.

There’s good news, though. Taking steps to improve your sexual stamina can help your overall health and wellness, too. It’s a win-win.

Staying active, eating healthy foods, and dropping some habits are key to better sexual experiences for you and your partner. It’s never a wrong decision to exercise, eat right, and enjoy your sex life to the fullest.

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