Want sex to last longer? You’re not alone. Better sexual stamina during sex is always desirable. Being able to last longer in bed can enhance your and your partner’s sexual experience. It can make sex a more fulfilling and enjoyable experience for both of you. If you suffer from low stamina, it can put a damper on your fun.
There are ways in which you can increase your stamina in bed. If you’re aiming to increase your sexual stamina, there are several things that you can do – from making changes to your eating habits and lifestyle to taking help of medication. Several things can help you improve your sexual performance and make sex a long-lasting and better experience for you and your partner.
How Long Should Sex Last?
The amount of time it takes to reach orgasm can vary. It depends on different things and what each person likes. According to a study, most people take about five and a half minutes on average to ejaculate.
Another study from 2008 had sex therapists in Canada and the United States put the time for sex into four groups:
- Clinical concern- less than 3 minutes.
- Adequate- lasts from 3 to 7 minutes.
- Desirable- lasts from 7 to 13 minutes.
- Too Long- goes on for 10 to 30 minutes.
Which Factors Can Affect Your Sexual Stamina?
Sexual stamina refers to how long you can last in bed. Men’s average time during sex is between two to five minutes. For women, it’s a bit longer. They can last about 20 minutes before reaching orgasm.
There are a few things that can affect your sexual stamina in bed. They are:
- Erectile dysfunction: It is the inability to maintain a firm erection during sex. It can affect your stamina and your ability to last longer in bed.
- Premature ejaculation: Premature ejaculation is when a guy orgasms quickly. If you ejaculate quickly, you’ll generally need a break and cannot have a firm erection for a while. In this case, sex usually lasts more than a few minutes. Reaching orgasm and ejaculating are important factors that can affect your stamina.
- Psychological factors: Sex is a physical and psychological process. Sometimes your mind can affect your ability to last in bed. Going through a high-stress phase or relationship problems can interfere with your sexual enjoyment and affect your stamina and performance.
- Physical exhaustion: Due to hectic lifestyle and stressful jobs, it is easy to get tired. Sex in itself is tiring too which can affect your stamina. The best way to combat this is through physical fitness. Increase your daily exercise to fight physical exhaustion.
The first step to increasing your stamina in bed is identifying what is holding you back. If you experience any problems mentioned above, seek professional help to reclaim your sex life. Take action to enjoy a more fulfilling, satisfying, and pleasurable sex life.
How to Increase Sexual Stamina in Bed
You can increase your stamina in bed by identifying your problem and incorporating 2-3 tips from the list below. Some ways to increase your stamina are:
1. Cardiovascular strength
Sex is a form of cardiovascular exercise, so any activities that strengthen your heart will benefit your sexual stamina and performance. The American Heart Association recommends doing moderate exercise of 30 minutes, 5 times a week to prevent cardiovascular disease. Try to include light workouts like a brisk walk around the neighborhood, a bike ride, or simply working out at home on a treadmill. Regular exercise strengthens your heart, allowing you to last longer before you get tired. It’s also great for boosting blood flow, which is essential for firm erections.
2. Increase your foreplay
There are other ways to get intimate without having sex. Increasing your foreplay time is a sure way to last longer in bed. Sex can be daunting, so it is essential to start slow and practice. Focus your energy on other activities like a sensual massage or taking a warm bath together. It takes the pressure off to perform sexually and lets you take a breather. Focusing on other sexual acts can block out anxiety and help you gain confidence, making you last longer in bed.
3. Nutrition and health that promotes stamina
If you face low stamina due to nutritional deficiencies, your doctor may prescribe you a supplement to overcome it. Your diet might lack important nutrients that help in blood circulation. Blood circulation plays an important part in building stamina.
Paying close attention to what you eat and including foods rich in proteins, zinc, and antioxidants improves low stamina. When you lack specific vitamins and nutrients that help in blood circulation, this may result in low stamina. You are what you eat. Good sexual health begins with a healthy diet. A healthy, well-balanced diet with adequate hydration is closely related to having a good sex life.
Foods that increase blood circulation are:
- Onions and garlic: These foods can help your blood circulation, so make sure to add them to your diet.
- Bananas: Apart from being rich in antioxidants, this potassium-rich fruit can help lower your blood pressure. It helps to boost the production of testosterone and improve libido.
- Chilies and peppers: Naturally spicy foods help blood flow by reducing hypertension and inflammation.
- Omega-3: Foods rich in omega-3 like seafood lower your chance of harmful cholesterol, increase blood flow, protect your heart, and prevent inflammation. Salmon, oysters, and sardines are excellent choices with more than enough omega-3 fatty acids.
4. Exercise to build your stamina
This is a no-brainer. If you are looking to build more stamina, you should exercise more. Exercise helps you endure more during sexual activity. Getting enough exercise can lead to stronger muscles and healthier joints. It makes having sex a lot easier and smoother. Working on your strength also makes you look better, feel better and gain confidence. All this enhances your sexual performance.
Exercise helps with flexibility too, which comes in handy while having sex. It gives you a full range of motion, making you perform much better and longer in bed.
Train your muscles and glutes thrice weekly for better, faster results. Try the following exercises.
- Biceps and triceps
Stronger biceps and triceps help lift more weight when lifting, pulling, tossing, and throwing. Try these exercises
- bicep curls
- chin-ups
- triceps extension
- triceps pull-down or push-down
- Pelvic floor exercises
Weak pelvic muscles can lower your stamina. Strengthening the pelvic muscles and training them helps in controlling orgasm. These are known to control ejaculatory reflexes and increase ejaculation time. Some exercises might strengthen your pelvic muscles and help you perform better. Try these 2-3 times a day for better results.
- Kegels
- Back squeeze
- Sitting squeeze
- Standing squeeze
Once you are comfortable, you can do them three times a day for optimum results.
5. Quit smoking
The list of negative effects of smoking is endless. It can damage not only your heart but also affect your stamina. Nicotine from cigarettes can constrict your blood vessels and restrict blood circulation throughout your body.
Several studies also show a link between smoking and ED. To avoid this and last longer in bed, you can quit smoking. Quitting smoking has several benefits and will significantly improve your quality of life.
6. Talk to your partner: Address your problems
Low stamina can stem from issues outside your bedroom. There is a possibility you may be experiencing low stamina due to some relationship problems or by comparing yourself to your previous partners.
Talking and being open to your partner can help you a great deal to ease your problems and boost your stamina. A healthy, open conversation with your partner will help your performance in bed and bridge the gap in your relationship, bringing you closer.
7. Consult a doctor
If you find it increasingly difficult to manage your stamina, it may be time to seek professional help. Talk to a doctor or therapist about the difficulties you face in bed. A doctor will guide and help you get rid of the issues causing your low stamina. They can suggest techniques or prescribe medications to help improve sexual performance and help you last longer. For instance, if you have erectile dysfunction (ED), your doctor may prescribe a medication such as Cenforce 100 mg to help you achieve a firm erection.
8. Medication for ED
If you experience ED, it can put a damper on your sex life and performance. The first course of treatment for ED is oral medications. Most of these are PDE5 inhibitors that include
- Sildenafil
- Tadalafil
- Vardenafil
- Avanafil
These medications enhance the effects of nitric oxide in the body, helping muscles relax in the penis and improve blood flow. Your doctor will prescribe an appropriate dose as per your condition.
9. Masturbation
Masturbation is a great way to self-pleasure yourself. But it also has several benefits associated with it that help you boost your stamina. They include
- Stress relief
- Mood-brightening effects
- Reduction in anxiety
- Promotes sleep
- Improves sex life
Masturbation can be used to spice up your sex life with your partner. It can help you maintain healthy levels of testosterone, resulting in a sexually satisfying relationship with your partner. Masturbation before sex can also help you with premature ejaculation. It involves masturbating an hour or two before sex or focusing more on foreplay rather than sex to relieve some pressure from sexual activity. It helps in delaying the ejaculation process.
10. Behavioral Techniques
Behavioral techniques might help your performance by delaying the process of ejaculation. Behavioral therapy is safe and effective. It helps around 90% of men regain control over ejaculation time.
11. Try the Squeeze technique
The most common technique to delay ejaculation is called the squeeze technique. This technique allows one to physically control an orgasm. When a man feels he’s about to orgasm, he or his partner is asked to squeeze the shaft of his penis for about 20 seconds and then resume sexual activity. This technique helps in delaying and gaining control over ejaculation.
12. Stop-Start technique
This technique is simple to understand from its name. When a person feels like an orgasm is approaching, all sexual stimulation is stopped, and then it is started again when he is confident he won’t ejaculate. If performed correctly, this technique can help you last longer in bed.
13. Sex therapy
Psychological reasons can also cause low stamina in some cases. When this happens, your doctor may suggest sex therapy. A sex therapist can help you get to the root cause of your problem and assist you to overcome it. The process involves addressing any emotional issues or trauma causing the condition.
14. Counseling: Manage your anxiety
Talking to a mental health counselor regarding your sexual difficulties and relationship can help improve your performance in bed. Regular sessions can help you calm the stress and anxiety around sexual performance and relieve some pressure. Counseling coupled with medication can help you regain control over your sex life and make your sexual life more pleasurable for you and your partner.
15. Use a topical for Premature Ejaculation
Topical products are used as a numbing tool. Topicals are applied to the penis to delay ejaculation. These include
- Anesthetic creams
- Numbing sprays
- Delay condoms
Many people usually prefer over-the-counter anesthetic creams. They contain a numbing agent such as benzocaine or lidocaine that reduces the sensation and prolongs ejaculation time. The cream can be applied for 20 to 30 mins and the area can be washed 10 mins before sexual activity for optimum results.
When to See a Doctor?
If you routinely experience low stamina, it is time to consult your doctor. To get a better understanding of your situation, your doctor will ask about your sexual history. It is absolutely important to be open and honest with your doctor. This will help them provide you with the best solution.
Takeaway
Better, increased stamina is the key to a satisfying sex life. You can increase your stamina by simply identifying your problem and following the things mentioned above. This will most likely improve your endurance and help you have a longer-lasting time between the sheets.
References
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- Heart-Health Screenings. (2019, March 22). Retrieved from https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/heart-health-screenings
- Pastore, A.L., et al. (2014, June). Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Therapeutic Advances in Urology. 6 (3), 83–88. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003840/
- Dorey, G., Speakman, M.J., Feneley, R.C., Swinkels, A. & Dunn, C.D. (2005, September). Pelvic floor exercises for erectile dysfunction. BJU International. 96 (4), 595-597. Retrieved from https://bjui-journals.onlinelibrary.wiley.com/doi/abs/10.1111/j.1464-410X.2005.05690.x
- Health Effects of Cigarette Smoking. (2020, December 10). Retrieved from https://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/index.htm
- Pourmand, G., Alidaee, M.R., Rasuli, S., Maleki, A. & Mehrsai, A. (2004, December). Do cigarette smokers with erectile dysfunction benefit from stopping?: a prospective study. BJU International. 94 (9), 1310-3. Retrieved from https://pubmed.ncbi.nlm.nih.gov/15610111/
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- Xia, Y., et al. (2016, August). Relationship between premature ejaculation and depression. Medicine. 95 (35), e4620. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5008563/
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