Having a vibrant and satisfying sex life largely depends on how you’re feeling, both physically and emotionally. If your energy levels are low and your mood even lower, chances are your sex life will suffer. But worrying about your lackluster sex life won’t make you feel any better.
Instead, what you can do is start building more strength not just for a better sex life, but for overall health as well. Keep in mind that building strength and stamina involves much more than toning your muscles.
Building strength also involves eating the right foods, adopting healthy habits, removing unhealthy ones, and even giving yourself enough rest. Now, with that being said, here’s what you can do to start gaining more strength for better sexual performance.
Do Some Cardio
Cardio, also known as aerobic exercise, was found across numerous studies to help with male sexual dysfunction. For instance, a study published in the Monaldi Archives for Chest Disease found that erection quality improved significantly in men with cardiovascular disease and who were also taking medication for their erectile dysfunction.
Cardio exercises such as running, swimming, cycling, and even light walking can help you improve your sexual stamina by strengthening your heart, improving your oxygen intake, and even by boosting your mood because cardio also stimulates the release of endorphins. But your main goal with cardio is to strengthen the most important muscle in your body – your heart.
The American Heart Association recommends doing cardio around 30 minutes a day and five times a week for a stronger heart.
Get Plenty Of Rest
Another thing you need to revisit if you want to improve your sexual stamina is your sleep.
Are you getting the recommended 8 hours of sleep daily? Does your sleep make you feel recuperated?
Do you wake up frequently during the night?
Ask yourself all these questions to see if your body is truly getting the rest it deserves. Poor sleep quality can lead to a host of disease states that cause sexual dysfunction because sleep regulates a number of crucial physiological processes.
Sleep regulates your metabolism as well as your hormone production which both affect your energy levels in the morning. Some studies even suggest that sleep deprivation leads to neuron death which might explain why we feel slow following a night of tossing and turning.
In case you do suffer from sleep problems, you can try with exercising in the afternoon, avoiding late-night screen watching, taking melatonin supplements, and trying relaxation techniques before referring to a sleep specialist.
Eat Strength-Building Foods
The food you eat can also make a huge difference in your sexual performance. If your meals consist of refined carbs, saturated fats, and inadequate intake of protein, your libido and your stamina are bound to drop.
For greater energy and stamina, nutritionists will recommend that you eat plenty of protein from lean cuts of meat, dairy, and eggs, whole grain bread, pasta, and cereals, fruits, vegetables, and healthy fats from fish and olive oil.
These foods are all staples of many balanced diets. Other than that, you can also try foods considered aphrodisiacs to further boost your sexual performance.
Consider, oysters, bananas, watermelon, chilies, avocados, pomegranates, and cocoa just to name a few. These foods can increase your sexual performance in different ways. For instance, pomegranates were found to work in the same way as Viagra while oysters help boost testosterone production.
Consider Strength Training
Strength training, when combined with cardio, healthy eating, and adequate rest, helps boost your testosterone production and increases your muscle mass. These benefits will inevitably show in the bedroom as well.
Although any form of exercise is bound to improve your sexual stamina, strength training will give you the upper hand because this form of training truly does affect your sex hormones while also improving your body composition which simple aerobics are not able to do.
Consider adding bench presses, squats, dumbbell rows, and pushups into your weekly exercise regimen for improved strength and stamina. If, however, you suffer from heart disease, do speak to your doctor before taking up strength training.
Improving sexual performance through strength-building is a proven way to bring more zest into your sex life. Most people tend to experience a decline in their sexual performance at least at some point in their lives which can have a lot to do with their overall physical and mental health.
Adopting a healthy lifestyle that involves regular exercising, eating well, and sleeping soundly will first show on how you feel physically and mentally and later on, sexually.
Make sure to consider the tips provided here to boost your sexual stamina. The tips provided will help you feel better by changing your energy levels, your hormone production, and your mood as well.