Lasting longer in bed can help improve your sexual pleasure — and that of your partner. Discover several ways to increase your sexual stamina and live healthier in the process.

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.

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:

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

Carbohydrates

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

In addition, one 2019 study shows that a low carbohydrate intake before attempting endurance exercise can limit 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:

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:

Vitamin D

According to a 2020 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.

According to a 2018 study, lower melatonin levels are associated with higher rates of ED.

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.

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, people who consumed caffeine before an athletic activity were able to produce more power. Caffeine’s stimulant effects can also increase 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.

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 develop an erection or have an 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 partners about your stressors can also calm you down while strengthening your relationship.

Habits you might 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.

If you’re not lasting as long as you’d like in bed, you might need some practice. Masturbation may 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 partners. The secret is making it last, just like you want to when you’re not alone. Get advice here on how to masturbate.

Maintaining stamina during sex may also include preventing premature ejaculation. If you ejaculate faster than you’d like during partner sex, 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 a 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.

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 partners. It’s never a wrong decision to exercise, eat right, and enjoy your sex life to the fullest.