Improve cardiovascular fitness with regular aerobic exercise
Strength train consistently to build overall stamina
Maintain a healthy body weight
Get enough sleep every night
Reduce stress with relaxation techniques
Avoid smoking and limit alcohol
Stay hydrated
Eat a balanced diet rich in whole foods
Practice pelvic floor exercises
Use start-stop techniques during sex
Slow down pace and control breathing
Communicate openly with your partner
Reduce performance anxiety
Limit excessive pornography use if it affects arousal control
Address erectile or ejaculation concerns with a healthcare professional
Consider therapy if anxiety or relationship issues are contributing
Use condoms to reduce sensitivity if needed
Try topical desensitizing products only as directed by a clinician
Review medications with a doctor if sexual side effects are present