1. Exercise to improve sexual stamina 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 Trusted Source 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: Endurance: Aerobic activities such as swimming, biking, and brisk walking can help you build endurance. Learn how endurance compares to stamina. Strength: Strengthen your muscles by lifting weights, using elastic bands, or performing pushups. Balance: Improve your balance — and lower body strength — through tai chi, heel-to-toe walking, or standing on one foot. Flexibility: Stretching specific parts of the body is a great way to warm up before an activity and become more flexible.
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2. Eat these foods Certain foods can also help you increase blood flow and improve stamina. Carbohydrates The American Heart Association (AHA)Trusted Source recommends eating a balanced diet with more complex carbohydrates than simple ones if you want to maintain good energy levels. In addition, one study shows that a low intake of carbohydrates before attempting endurance exercise can limit your performance. Fruits and vegetables A diet high in fruits can lower your risk of high blood pressure. According to a Swedish study Trusted Source comparing blood pressure at home to blood pressure at the office, the following fruits are particularly beneficial: apples pears oranges and other types of citrus 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 Trusted Source recommends eating at least twice a week for good heart health. Get your omega-3s through foods like: salmon anchovies black cod herring white fish cobia fortified eggs flaxseeds Vitamin D According to a literature 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. Good sources of vitamin D include: tuna eggs fortified products, such as cereal and milk mushrooms
3. Increase your melatonin levels The hormone melatonin helps us sleep and has a variety of other benefits. Lower melatonin levels are also 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.
