How can I improve my sexual stamina

Recent studies show that regular exercise can protect against a number of sexual problems, and improve erectile function. Regular exercise can also improve your cardiovascular health, improving your overall stamina. There is also some (limited) evidence to suggest that regular cardiovascular exercise can improve sexual function.

Pelvic floor exercises are designed to strengthen the muscles that surround your bladder, bottom, vagina or penis. Experts think that pelvic floor exercises can improve sexual function and lead to more satisfying sex. To exercise your pelvic floor, imagine that you’re desperate to pee, and contract the muscles that you would use to stop yourself. Hold for as many seconds as you can up to a maximum of 10 seconds, then release and let your muscles relax for 5 seconds.

While there’s no real evidence to support the idea that certain foods can make you last longer in bed, some studies suggest a balanced and healthy diet could improve your sexual function by helping you reduce your weight, or maintain a healthy weight. A better-quality diet can also improve cardiovascular health, which again may help to improve your stamina.

Masturbating may help you to improve your sexual stamina by teaching you how to control your orgasms, if you experience premature ejaculation. Some people also find masturbation helps them to work out how to bring themselves to orgasm, which may lead to more enjoyable sex.