Generally speaking, a man’s erection strength tends to decline gradually with age. When a man has sexual desire but fails to respond physically even when aroused, it’s referred to as erectile dysfunction (ED). Just like your muscles need exercise and care to delay aging, your penis also needs proper maintenance and training to stay young! Sex therapist Shen Tzu-Chi shares 10 everyday tips for men to boost their sexual performance.
10 Tips to Boost Sexual Performance
❶ Eat Healthy
The U.S. is full of culinary temptations, and resisting all that deliciousness can sometimes feel impossible. But the tastiest foods are often high in fat, and with today’s sedentary lifestyle, many office workers are tipping the scales on body fat.
If your work keeps you from moving much, it’s best to eat more vegetables and fruits, lean meats, and low-fat dairy. Also, regularly check your body fat levels to avoid hardening of the arteries, which can impact your physical and sexual health.
❷ Cut Back on Smoking
Smoking makes your blood vessels less flexible. Many studies have found that some ED cases are linked to smoking habits. Smoking can also lower sperm quality.
A lot of smokers say cigarettes are like a best friend—they light up after meals, when they’re happy, sad, or even right after sex. It’s part of their lifestyle. But remember, quitting smoking is hard—treating ED is even harder!
❸ Exercise More
If you’re not into working out but find yourself lacking stamina in bed, just remember: exercise helps you perform better sexually. Even daily walks that get your blood flowing and boost nitric oxide levels can do wonders for your manhood.
❹ Don’t Stay Up Too Late
Rest helps you go the distance. Sleep restores your energy. Without enough sleep, it’s not just your focus and work performance that suffer—your sex drive takes a hit too. Aim for at least 6 hours of sleep a night; 7 to 8 hours is ideal for peak performance.
❺ Leave Work at the Office
Your home should be for love, not a second workspace. Job stress messes with your emotions, and that directly affects your libido. Try spending quality time with your partner at home. A relaxing home life boosts your mood—and your desire.
❻ Stay Physically Intimate
Less intimacy means less happiness. Love isn’t just about sex and romance—it’s also about enjoying your own body. Regular physical affection between partners helps increase sex hormones. And if your partner’s not around, sexting or letting your imagination run wild can help meet your needs.
❼ Pay Attention to Morning Wood
Morning erections might not be as firm as when you were younger, but they’re still a great indicator of physical function. If you’re getting nighttime or morning erections, that’s a good sign. No need to worry if morning wood isn’t daily—as long as things work well during sex, you’re fine. But if morning erections are normal while sex performance isn’t, that’s likely a psychological issue. Time to look into some self-care or see a doctor.
❽ Do Kegel Exercises
There’s an important muscle group down there—the pubococcygeus muscle, or PC muscle. Doing Kegels at home can help you gain better control of your sexual function. Don’t know what Kegels are? Search online for PC muscle explanations or look up “Kegel exercises” to find plenty of how-to videos.
❾ Avoid Illegal Drugs
Drugs may seem like a quick fix, but many over-the-counter or unapproved sexual health supplements can do more harm than good. For example, using topical anesthetics to delay ejaculation, or shady “herbal” ED pills. It’s not heartbreaking to skip them—it’s life-saving. If you really need help, go see a urologist first.
❿ Keep a Healthy Sex Frequency
Sex is one of the best ways to stay in shape—and it’s also an excellent calorie burner!