Improve cardiovascular fitness with regular aerobic exercise
Build pelvic floor strength with Kegel exercises
Maintain a healthy body weight
Get enough sleep consistently
Reduce stress with relaxation techniques
Limit alcohol intake
Avoid smoking and recreational drugs
Eat a balanced diet rich in whole foods
Stay hydrated
Practice paced breathing during sex
Slow down and take breaks when needed
Use start-stop techniques
Use squeeze techniques if appropriate
Communicate openly with your partner
Try different positions to reduce fatigue
Strengthen core and leg muscles
Address anxiety or performance pressure
Treat underlying medical conditions
Review medications that may affect stamina with a doctor
Seek medical advice if problems persist