How to Last Longer in Bed Naturally: Exercise Edition
Sexual performance is a critical aspect of a relationship. When it comes to sex, every man wants to put his best foot forward and last long in bed. Premature ejaculation is one of the most common sexual disorders experienced by men, and it affects their sexual performance. However, there are various natural ways to enhance sexual performance, and exercise is one of them.
The Connection Between Exercise and Sexual Performance
Engaging in regular exercise is an excellent way to maintain overall good health. Exercise can benefit both physical and mental health, including sexual function. When it comes to sexual performance, exercise can help in various ways.
How Exercise Affects Sexual Health
Exercising regularly can enhance sexual performance by promoting blood circulation in the body, increasing testosterone levels, reducing stress and anxiety, improving sleep quality, and boosting self-esteem. All of these factors can help individuals to perform better in bed.
Benefits of Exercising for Sexual Performance
Several benefits come with exercising, which can ultimately have a positive impact on sexual performance:
- Improves cardiovascular health
- Boosts energy levels
- Builds muscle strength and endurance
- Eliminates depression, anxiety, and stress
- Increases self-confidence and self-esteem
- Improves overall health and well-being
Scientific Studies About Exercise and Sexual Function
A study conducted by the University of Texas showed that men who exercised daily for thirty minutes reported increased sexual desire and frequency of sexual activity. Another study by Harvard Health Publications revealed that men who exercised for at least three hours per week reduced their risk of erectile dysfunction by 30 percent.
5 Simple Exercises to Help You Last Longer in Bed
Exercise does not have to be complicated. Simple exercises can help increase your stamina and last longer in bed, leading to more satisfying sexual experiences.
Kegel Exercises
Kegels are exercises that strengthen your pelvic floor muscles, which are the muscles that control ejaculation. To perform, squeeze your pelvic floor muscles as if you are trying to stop urinating, hold for 3-5 seconds, and then release. Repeat 10-15 times, twice a day.
Planks
Planks are an excellent full-body workout that can also help improve sexual endurance. Begin in a push-up position, but with your forearms on the floor and your elbows at a 90-degree angle. Straighten your body and hold for as long as you can. Repeat for several sets.
Squats
Squats are a compound exercise that works on several muscles, including your quads, glutes, and core muscles. This exercise improves lower body strength and boosts endurance. Begin by standing straight, spread your feet shoulder-width apart, and lower yourself as though you are sitting on an imaginary chair. Remember to keep your back straight, and push your weight into your heels. Do several sets.
Pelvic Floor Exercises
Pelvic floor exercises are a little different from kegel exercises. Nonetheless, it is another way to help strengthen your pelvic floor muscles. To perform these exercises, lie down on your back, bend your knees, and keep your feet flat on the floor. Squeeze and release your pelvic floor muscles, hold for a few seconds and then release. Repeat several times.
Cardiovascular Exercises
Cardiovascular exercises like running, cycling, swimming, or jumping rope improve blood flow, stamina, and endurance. When done regularly, these activities boost your overall fitness levels and improve sexual endurance. Aim for 30-minutes of cardio each day.
Fitness Tips for Better Sex: Exercises to Improve Endurance
Importance of Cardiovascular Health for Sexual Endurance
Cardiovascular health directly affects sexual endurance. The heart and blood vessels play a crucial role in sexual function. A strong and healthy cardiovascular system can pump the blood flow to the penis, leading to a successful and lasting erection. Exercise helps prevent cardiovascular disease. It can also reduce your risk of heart disease and stroke, which are associated with erectile dysfunction.
Recommended Exercises to Improve Cardiovascular Health
You don’t have to enroll in the gym to improve your cardiovascular health. Various home workouts can help:
- Brisk walking or jogging
- Cycling or stationary cycling
- Jogging on the spot
- Aerobic exercises
- Dancing
Tips to Incorporate Exercise into Your Daily Routine
It can be challenging to incorporate exercise into your daily routine, but it is achievable. Here are some tips to get you started:
- Make exercise a priority
- Find an activity you enjoy
- Set goals and benchmarks
- Create a schedule for exercise in your daily routine
- Make exercise a social activity by taking a workout class or partnering with a friend
- Start with small intervals and increase gradually as you get more comfortable
- Make exercise fun
The Natural Way to Boost Bed Stamina: Exercise
Exercise is an effective and natural way to increase your bed stamina and enhance your sexual experience. Exercising regularly can help prevent premature ejaculation and erectile dysfunction.
How Exercise Can Help with Premature Ejaculation
As earlier mentioned, kegel exercises help to strengthen the pelvic muscles that control ejaculation. Due to the increased blood flow in the body during exercise, the penis receives an adequate supply of blood and nutrients. This supply helps individuals achieve a more enduring erection, thus lasting longer in bed.
Other Natural Remedies to Try Alongside Exercise
Alongside exercise, it’s good practice to incorporate natural remedies such as:
- Eating a balanced diet
- Reducing stress through mindfulness practices such as yoga or meditation
- Getting enough sleep
- Talking openly and honestly with your partner
- Reducing alcohol and substance intake
Natural Remedies for Premature Ejaculation: Exercise Edition
Other Exercises to Try for Premature Ejaculation
Other exercises that can help with premature ejaculation include:
- Breathing exercises
- Yoga
- Pilates
- Strength training to improve overall muscle strength and endurance
Overview of Natural Supplements to Improve Sexual Health
While exercise is an effective natural way to boost your bed stamina, several natural supplements can also assist in improving sexual health:
- Ginkgo Biloba
- Maca root
- Yohimbe
- Panax Ginseng
- Arginine
Conclusion
In conclusion, exercise is a natural and effective way to enhance sexual performance and boost bed stamina. Whether you are struggling with premature ejaculation or just want to improve your overall sexual experience, exercising regularly can help. Incorporate exercise into your daily routine, along with other natural remedies, for better sexual health and a more satisfying relationship.
