5 Tips to Increase Male Sexual Stamina

by Danny Fernsby
sensual kisses

A fun and active sex life is an important element of a healthy and long life. If you want to enjoy many satisfying and pleasurable moments in the bedroom, you have to be in good shape — physically and mentally. You also have to work hard to maintain high sexual stamina so that you and your sex partner are fulfilled and happy each time.

What should you do to achieve optimal sexual health? How can you ensure that you are always at your 100% during intimate moments? Are there natural ways to boost your sexual performance?

  1. Eat foods that can help improve your sexual health

Changing your diet to include certain foods that offer sexual benefits can help you last longer in bed. They contain essential nutrients that can increase your sex drive or libido and give you firmer and longer-lasting erections.

The next time you go grocery shopping, do not forget to purchase the following:


fresh strawberriesThese contain high concentrations of zinc, which is a nutrient that promotes testosterone production. If your testosterone levels are normal, your sex drive or libido should be fine, and you can produce enough good quality sperm.


These are loaded with vitamin B6 and folic acid, which aid in the regulation of the body’s energy levels and hormone production and stabilization. If you eat them regularly, you can achieve a healthy sex drive and be able to perform satisfactorily in bed.


These are rich in the essential amino acid called arginine, which is capable of relaxing the blood vessels, thus improving blood circulation to the different parts of the body, such as the penis. With enough blood flowing to the penis, getting an erection and sustaining a firm and long-lasting erection should not be a problem.

  1. Get regular exercise

Having a regular exercise routine is key to a long and happy sex life. If you can commit to a cardiovascular workout at least three times a week, you can strengthen your heart, improve your blood and oxygen circulation, build strong bones and muscles, and improve your strength, endurance, and flexibility.

If you are a beginner, you can try the following simple cardio exercises that you can do at home, no equipment necessary:

Jumping jacks

Stand straight with your feet together and your arms at your sides. Slightly bend your knees and jump. Spread your legs about shoulder-width apart and raise your arms over your head as you jump. Go back to starting position once you land. Repeat.

Jogging in place

Start with a light jog to warm up. After a couple of minutes, lift your knees higher and increase your speed to raise your heart rate. Make sure that you also move your arms while you jog. Take a quick one-minute break after every few minutes to allow yourself to catch your breath and recover.


Start by standing straight with your feet about shoulder-width apart and your arms at your sides. Bend your knees and reach for the ground in front of you using your arms.  Then, lower yourself by bending your elbows, and kick your legs out straight behind you. Push yourself up, and then jump back to starting position but with your arms raised over your head. Repeat.

  1. Quit bad habits

For optimal sexual health and overall health, you have to get rid of your bad habits. Smoking, drug abuse, and excessive alcohol drinking are three of the most common of these that so many people struggle to get away from.

If you are a smoker, drug addict, or alcoholic, you are introducing your body to various harmful chemicals that can negatively affect your heart, lungs, brain, and vital organs. You are also increasing your risk of erectile dysfunction, low testosterone levels, and other sexual health problems, which can impair your sexual functions and leave you with an inactive sex life.

To protect your sexual health, you should quit and get help for your addiction as soon as possible. Consult a health professional and reach out to your friends and family for support. Find good and healthy habits, such as going to the gym or playing sports, which you can replace your bad habits with.

  1. Be better at managing your stress levels

meditating togetherStress is not good for your sex life. It can reduce your sex drive or libido, negatively impacting your testosterone production, erections, and other sexual functions. It is also detrimental to your overall health and wellbeing, increasing your risk of high blood pressure, heart attack, impaired memory and focus, and mental health disorders.

For a pleasurable sex life, you have to do your best to keep your stress levels low. You should not let stress take over your life and leave you a mess. If your boss asks you to work overtime for the second straight week, or if you are stuck in heavy and barely moving traffic again, try not to get all upset and riled up right away. Take deep breaths to calm yourself down. Look for activities that can help you relax and calm down. Try yoga or meditation. Read, play sports, or play an instrument. You should also see a health professional to help you figure out the best ways to cope with your stress and ensure that you can live your life to the fullest.

  1. Communicate with your partner

You and your partner should have open communication lines. It is important that you talk about what your desires are so that both parties can do what they have to do to satisfy one another. Sex is a give and take thing. If you want your sex life to be enjoyable, you have to learn to communicate your thoughts and feelings and be ready to listen to others too. Also, consider going to sex therapy. If you and your partner find that dealing with your sex life problems on your own is quite challenging, the assistance and guidance of a professional sex therapist can help you work through your issues.

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