Improve cardiovascular fitness with regular aerobic exercise
Build strength with full-body resistance training
Practice pelvic floor exercises
Maintain a healthy body weight
Sleep 7 to 9 hours consistently
Reduce stress with relaxation techniques
Limit alcohol use
Avoid smoking and recreational drugs
Eat a balanced diet rich in protein, fruits, vegetables, and healthy fats
Stay hydrated
Pace activity and control breathing
Use start-stop techniques
Practice edging safely and consensually
Strengthen mental focus during intimacy
Communicate openly with your partner
Address performance anxiety
Seek medical advice for erectile dysfunction or premature ejaculation
Review medications that may affect sexual performance
Treat underlying conditions such as diabetes, high blood pressure, or low testosterone
Consider therapy if emotional or relationship issues are affecting stamina