Running a marathon or swimming a few laps in the pool requires more than just stamina. Stamina is also required for a long-lasting sexual encounter with your partner.
Stamina is the physical and mental ability to continue an activity that requires effort for an extended period of time. You can perform activities better while using less energy when you work to increase your stamina. You can also alleviate fatigue, stress, and discomfort.
Building up your stamina in the bedroom may take some time. There are numerous options, some of which may surprise you!
How to Increase Sex Time Without Medicine - 9 Best Ways
1. Exercise to Improve Sexual Stamina
Cardiovascular exercise is one of the most effective ways to improve your health. Although sex raises your heart rate, regular exercise can keep your heart in shape, which improves your sexual performance.
Try to get in 75-150 minutes of sweaty exercise per week, spread out over several days. Swimming and running, for example, can do wonders for your libido.
Also, avoid sitting for extended periods of time.
If you aren't already exercising regularly, you can gradually work your way up to these targets.
Four types of exercise that can boost your physical ability and stamina are:
- Endurance: Swimming, biking, and brisk walking are all aerobic activities that can help you build endurance.
- Strength: Lift weights, use elastic bands, or do pushups to strengthen your muscles.
- Balance: Tai chi, heel-to-toe walking, or standing on one foot can help you improve your balance and lower body strength.
- Flexibility: Stretching specific body parts is an excellent way to warm up before an activity and become more flexible.
2. Increase Your Melatonin Levels
Melatonin is a hormone that aids in sleep and has a number of other advantages. According to a 2018 study, lower melatonin levels are also associated with higher rates of ED.
The body produces melatonin naturally, but it is also found in foods such as pistachios. Most people who want to boost their melatonin levels turn to supplements.
3. Try These Natural Remedies
People have been turning to natural aphrodisiacs for years to help boost libido and sexual performance. Consider the following natural remedies:
- Yohimbine: Yohimbine is a tree bark extract that increases blood flow to the penis to improve erectile function.
- Caffeine: Men who consumed caffeine before an athletic activity were able to produce more power, according to one study. Caffeine's stimulant effects increased their stamina as well.
- Ginseng: Ginseng is a popular herbal remedy for people looking to improve their overall physical health. It can also improve sexual stamina.
4. Reduce Your Stress
Stress can have an impact on all aspects of your health, including your libido.
It raises your heart rate and blood pressure (in an unhealthy way). Both of these have a negative impact on sexual desire and performance.
Stress can also impair your ability to have an erection or experience orgasm.
Stress can cause unhealthy habits like drinking or smoking, impairing your sexual performance.
Exercise is an excellent way to relieve stress and improve your health. Talking with your partner about your stressors can help you relax and strengthen your relationship.
5. Kick Unhealthy Habits
Stress-relieving habits like drinking and smoking may impair your sexual performance.
Replacing these habits with healthier ones, such as exercise and proper nutrition, can help improve your sexual health.
While a 2017 study found that a small amount of red wine can improve circulation, too much alcohol can be harmful. Keep your alcohol consumption to a minimum.
Cigarette smoking causes blood vessels to constrict, increasing your chances of impotence. One of the most important steps you can take toward better performance is to reduce or quit smoking.
6. Masturbate for Longevity
You may need to practise if you're not sleeping as long as you'd like. While sex is the best way to practise sex, masturbation can also help you live longer.
It matters how you masturbate. You may inadvertently shorten your time with your partner if you rush through it. The key is to make it last as long as you want it to when you're not alone.
7. Practice the Start-stop Technique
Preventing premature ejaculation may also be part of maintaining stamina during sex. If you ejaculate within 1 minute of beginning partnered sexual activity, practising the start-stop technique while masturbating may be beneficial.
Stopping penile stimulation right before orgasm can reduce your desire to ejaculate too soon. You can learn to control your orgasms and increase your stamina while with your partner over time.
8. Pay Attention to Your Partner
Sex is a two-way street. Paying close attention to your partner's desires makes sex more pleasurable and can help turn you on or off.
Altering your pace or focusing on your partner while taking a break can make the experience more enjoyable for you.
Talking about sex ahead of time can also help to alleviate any awkwardness if you need to slow down during a heated moment.
9. Get More Help if You Need It
You may require medical treatment if you have sexual dysfunction, such as ED or Peyronie's disease. Don't be afraid to consult a doctor about ways to improve your sexual performance.
Increasing your sexual stamina may be on your mind, but there is no quick fix. Furthermore, the body naturally loses its staying power as it ages.
But there is some good news. Improving your sexual stamina can also benefit your overall health and wellness. It's a win-win situation.
Staying active, eating healthy foods, and breaking bad habits is essential for better sexual experiences with your partner. Exercising, eating healthily, and enjoying your sex life to the fullest is never bad idea.
Low serum melatonin levels are associated with erectile dysfunction, August 2018 - https://www.scielo.br/j/ibju/a/3Qfs7bsNMN8ZHGHPp3vdJfj/?lang=en
Is There an Association Between Vitamin D Deficiency and Erectile Dysfunction? A Systematic Review and Meta-Analysis, May 2020 - https://www.mdpi.com/2072-6643/12/5/1411/htm
Excessive Alcohol Use is a Risk to Men’s Health, CDC 2019 - https://www.cdc.gov/alcohol/fact-sheets/mens-health.htm
An investigation of the relationship between physical fitness, self-concept, and sexual functioning, May 2018 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5963213/
Effect of Caffeine Supplementation on Sports Performance Based on Differences Between Sexes: A Systematic Review, September 2019 - https://www.mdpi.com/2072-6643/11/10/2313/htm
Associations between fruit consumption and home blood pressure in a randomly selected sample of the general Swedish population, May 2022 - https://onlinelibrary.wiley.com/doi/full/10.1111/jch.14491