Improve cardiovascular fitness with regular aerobic exercise
Build lower-body and core strength
Practice pelvic floor exercises
Maintain a healthy weight
Get enough sleep
Reduce stress with relaxation techniques
Limit alcohol use
Avoid smoking and recreational drugs
Eat a balanced diet rich in fruits, vegetables, lean protein, and whole grains
Stay hydrated
Pace arousal and take breaks when needed
Use breathing control to stay relaxed
Try different positions to reduce fatigue
Strengthen overall endurance with consistent exercise
Address anxiety or performance pressure
Treat underlying health issues such as diabetes, high blood pressure, or hormonal problems
Review medications with a healthcare professional if sexual stamina is affected
Seek medical advice if problems persist