What Can a Guy Do to Last Longer in Bed?

What Can a Guy Do to Last Longer in Bed?

According to a study, about 45% of men take no more than two minutes to reach climax. This is not a good thing, as the majority of women need at leas

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According to a study, about 45% of men take no more than two minutes to reach climax. This is not a good thing, as the majority of women need at least 15 to 20 minutes of sexual stimulation for them to orgasm.

If you want to make sure that you and your partner are both satisfied and pleasured every time you have sex, you have to learn to control your sexual functions. Failure to do so can lead to awkwardness, embarrassment, frustration, and disappointment, and, over time, can be very damaging to your intimate relationships.

Below are some tips that can help you boost your performance in bed:

1. Do cardio exercises

Your overall health and wellbeing play a crucial role in how your penis delivers during intimate moments. By doing cardiovascular exercises, such as jogging, running, swimming, cycling, and aerobics, you can work your heart and lungs, making them stronger and increasing their capacity to allow you to last longer in bed. With better heart and lung health, you can improve your blood circulation and blood flow to your penis, and maintain a good breathing pace for sex.

Regular workout can also strengthen your bones and muscles, and enhance your stamina, endurance, and flexibility, which are great if you want to be more adventurous in bed. It also stimulates hormone production, which is key to reducing tension, stress, and anxiety that can mess up your sex drive.

2. Try something new

A sex and relationship expert said that being open to new sexual stuff can offer a big boost to a man’s sexual abilities. If you have been with the same sex partner for a long time and have been doing the same things in the bedroom over and over, the level of intimacy can dwindle, your penile performance can decline, or achieving climax can be difficult.

standing sex position

But, if you and your partner can experiment with new positions, this can cause a positive effect that can bring the fun and excitement back into your sex life. The unfamiliar and different can spice up your intimate moments and help you and your partner discover a lot of things you did not know about each other.

3. Work on your kegels

The pubococcygeus muscle is necessary in controlling ejaculation. It is present in both men and women, and it provides support to the bladder, urethra, and other pelvic organs. If you strengthen it, you will be able to last longer without coming, and enjoy many pleasurable sexual adventures with your partner.

Do you know where your pubococcygeus muscle is? Every time you urinate, it is the one that is responsible for stopping the flow of your urine. Now that you know where it is, you can start doing exercises to strengthen it. By doing what we call kegel exercises, you can gain better control of your ejaculation.

To do kegel exercises, you have to clench and release your pubococcygeus muscle repeatedly. On a daily basis, you can do three to five 15-second sets, with 15-second breaks in between.

4. Eat healthy foods

Feeding your body foods that are loaded with essential vitamins and minerals can aid in your sexual function. Foods that contain high concentrations of amino acids, zinc, and vitamin D, for instance, are greatly beneficial for your sex drive or libido, erections, sperm count, and testosterone production.

Below are examples of highly recommended foods for improved sexual performance:


This is a healthy fish option that is overflowing with omega-3 fatty acids. It is a popular food for weight loss, as well as for improved heart and cardiovascular health and cancer prevention. It is also great for erections, sperm count and quality, and testosterone production.


apple on man's head

This fruit contains an antioxidant called quercentin, which can aid in circulation. With better blood circulation and flow in the body, enough blood can rush to your penis for firm and long-lasting erections. You can also prevent testicular pains and prostate gland problems, and enjoy a reduced risk of infections, inflammations, and other diseases.


This is a food that is loaded with healthy compounds that can improve your heart function. It is known to prevent high cholesterol and high blood pressure, and lower the risk of heart disease. If your heart is happy and healthy, your penis can achieve and maintain erections without any difficulties.


These are a popular aphrodisiac that can boost your testosterone. With higher testosterone levels in the body, your sexual desire or libido will be heightened, and you and your partner can have satisfying sex without running into premature ejaculation, erectile issues, and other problems.


This is a refreshing and tasty fruit that is an excellent source of L-citrulline, which is an amino acid that helps in getting harder and longer-lasting erections. If you eat watermelons regularly, you will have higher concentration of L-citrulline in the body, and, as a result, have higher nitric oxide levels too, which promotes better blood flow to the penis.


These are superfruits that are rich in carbohydrates and potassium, two nutrients that can boost your stamina and endurance for many long-lasting and pleasurable sexual encounters. They can also prevent muscle cramps and spasms, lowering the risk of disruptions, injuries, and other troubles during sex.

5. Quit bad habits

Drinking too much alcohol, smoking, and using recreational or prohibited substances can impede your sexual function. Alcohol, cigarettes, and drugs contain certain elements that can negatively affect your penile performance, libido, testosterone levels, and sperm count. They can also damage your vital organs, such as the heart and the lungs, resulting to impaired blood flow to the penis, reduced stamina and endurance, and other health problems.

To be able to quit them successfully, you should understand and accept that you have to make a change and work hard to commit to it. Do not hesitate to reach out to your family and friends and consult a medical professional for support.

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