Sexual stamina is a simple thing. It just refers to how long you can last during sex. And yet, it’s not that simple. A lot of men can’t even last for more than five minutes. Either they ejaculate too soon and they can no longer continue engaging in sex, or their energy simply gets depleted even before they climax.
And that’s a sad thing because prolonged sex can be so pleasurable and satisfying. When you don’t have the sexual stamina to make your partner orgasm and enjoy your own climax, that’s certainly going to cause sexual dissatisfaction. Find out how exercise can improve your sexual stamina.
Weight Lifting
Whether you favor the missionary position or you prefer more adventurous sex positions, you’re going to need a lot of upper body strength. Lifting weights can help you develop muscle strength, and more importantly, it can also help increase your testosterone levels, which will do a lot of good to your libido and erectile function.
You don’t even have to carry extremely heavy loads when you’re weightlifting, just enough to give your upper body muscles a good short intense exercise. That’s already enough to raise your testosterone levels, as long as you do it on a regular basis.
Crunches, push-ups, and sit-ups will also give you a powerful core and help strengthen your abs, chest, and shoulders. And you’re going to want to develop those muscles if you’re planning to increase your sexual stamina and explore new sex positions.
Brisk Walking
Elderly men may find it challenging to lift weights on a regular basis. But that doesn’t mean there aren’t any other workout routines that can help them increase their stamina for sex.
If weightlifting sounds too intense for you, you should try fast walking instead. That should be more doable than weightlifting, and you won’t even need to go to the gym to do it. If you’re a little bit more athletic, kickboxing, running, and even dancing are also great aerobic exercises.
These aerobic workout routines will be excellent for enhancing your sexual stamina, not to mention the fact that they can help lower your risks of erectile dysfunction. Since aerobic exercises improve your blood flow and circulation, your penile blood flow also increases, which helps you to have stronger erections more easily.
Swimming
For a serious increase in your endurance, you should go for a 30-minute swim at least three times a week. You won’t believe how much that would improve your sexual endurance.
What’s great about swimming is that it doesn’t just increase your endurance, but it also helps you manage your weight. Plus, it gives your entire body a good workout, thus improving your muscle tone and increasing your cardiovascular strength.
On top of that, swimming is an excellent physical activity that elderly adults can easily and safely do, without having to worry about the risks of injuries. If long distance swimming sounds too exhausting, you can also try aquatic aerobics, which is a great option for elderly men who are afflicted with joint pains and arthritis.
Kegels
Although it’s not the same as your regular body-building or weight loss workout routine, Kegel exercises are extremely helpful in building your sexual endurance and ejaculatory control.
When you do Kegels, you’re basically exercising your pubococcygeus muscles. These are the same muscles that you engage when you try to control your urine flow. And if you can control your urine mid-flow, you can also definitely control your ejaculation. That means you’ll be able to delay ejaculating and prolong your sexual pleasure.
What’s really great about Kegels is that you can do it anytime, wherever you are. The key is to identify which muscles you use when you interrupt your urine flow mid-stream. Once you’re familiar with those muscles, you can simply practice contracting them.
Start by contracting your pubococcygeus muscles for 10 seconds, and then relax. Then when you’re having sex, contract those muscles the moment you feel like you’re about to ejaculate, and that will help you control your orgasm.
Target Specific Muscles for Better Sexual Performance
There are specific exercises that can help improve your performance in certain sex positions. When you do the lying leg raise, for example, it gives your core an intense workout and engages your quads and glutes. Lying leg raises are actually effective in improving your thrust, and they’re also great for increasing your stamina in upright positions.
And if you want to strengthen your thrusts, you should include squats in your routine. This will strengthen your lower body, which is excellent for any sex position. What’s really great about this exercise is that it can also increase your testosterone levels, as well as improve the flow of blood to your pelvic region.
Stationary lunges are also great for improving your core strength, increasing your hip mobility, enhancing your balance, as well as increasing your endurance. Not only that, but stationary lunges are also excellent for improving the flow of blood to your genitals.
Supplements for Increasing Your Strength and Energy
Aside from engaging in regular exercise, you can also take certain herb-based supplements to further increase your energy and strength. Tongkat Ali, maca, and Ashwagandha are all known as effective energy boosters. Plus, they also help improve your sexual performance.
Tongkat Ali, for example, is known to greatly increase testosterone production. In addition, it’s also a great supplement for improving erectile function and enhancing your fertility. In fact, Tongkat Ali is highly recommended for men with erectile dysfunction, as well as those who are suffering from idiopathic infertility.
Maca and Ashwagandha, on the one hand, are also excellent stress-reducers. Stress can dampen your sex drive and it can drain your energy, making you feel exhausted. And that is bad news for your sexual performance.
Aside from lowering your cortisol levels and strengthening your body’s defense against stress, maca and Ashwagandha are also known as potent aphrodisiacs, and they are also used to treat erectile dysfunction and male infertility.
