Studies show that the average time taken for ejaculation to occur during intercourse is 5 and a half minutes, but every couple is different. Some people prefer to take their time, while others prefer it when sex is fast.
Recent studies show that regular exercise can protect against a number of sexual problems, and improve erectile function. Regular exercise can also improve your cardiovascular health, improving your overall stamina.
The American Heart Association and the UK’s National Health Service both recommend that you try to get at least 150 minutes of moderate exercise every week, or 75 minutes of vigorous activity, but it’s up to you how you break this up.
Exercises that can help increase the power in your arms include bicep curls and tricep extensions. If you want to build up your upper-body strength, you could try push-ups. For more power in your core, exercises to try include sit-ups and planking.
Pelvic floor exercises are designed to strengthen the muscles that surround your bladder, bottom, vagina or penis. Experts think that pelvic floor exercises can improve sexual function and lead to more satisfying sex.
To exercise your pelvic floor, imagine that you’re desperate to pee, and contract the muscles that you would use to stop yourself. Hold for as many seconds as you can up to a maximum of 10 seconds, then release and let your muscles relax for 5 seconds.
You can repeat this movement as many times as you like, but it might be best to stick with 10-15 squeezes a day if you are just getting started. You can always add more as your stamina increases. Make sure you don’t overdo it and rest between squeezes.
While there’s no real evidence to support the idea that certain foods can make you last longer in bed, some studies suggest a balanced and healthy diet could improve your sexual function by helping you reduce your weight, or maintain a healthy weight.
Organisations like the American Heart Association recommend a diet that contains a lot of nutrient-rich foods, including a variety of fruits and vegetables, wholegrain products, low-fat dairy produce, nuts and legumes.
Masturbating may help you to improve your sexual stamina by teaching you how to control your orgasms, if you experience premature ejaculation. Some people also find masturbation helps them to work out how to bring themselves to orgasm, which may lead to more enjoyable sex.
There are studies that have looked into the idea that some herbal extracts could help to improve sexual function, but there isn’t enough research to justify their use. It's worth noting that some herbal extracts could have potentially dangerous side effects.
- ‘sexual stamina’ can mean many different things
- studies show the average time taken for ejaculation during sex is 5 and a half minutes
- regular exercise can improve your cardiovascular health, improving your overall stamina
- experts think that pelvic floor exercises can improve sexual function
- masturbating may help you to improve your sexual stamina
- there isn’t enough research to justify the use of herbal supplements to improve sexual function