Most men are interested in enhancing their own and partners sexual performance for pressure and satisfaction during sex.
However, focusing on sexual performance can lead to stress and anxiety.
We recommend you make some simple lifestyle changes to:
- Improve weak erection
- reduce anxiety
- Increase stamina
- enhance relationships with sexual partners
These changes can make sex more enjoyable and satisfying for everyone involved.
It is important to note that worrying about getting and maintaining erections is often a key factor in performance anxiety in most people.
Focus on foreplay
Some men believe that penetration is the most important, even the defining part of sex.
However, many who experience weak erection may be heartened to learn that they do not need an erection to please their partners. In fact, weak erection can even be an incentive to try new strategies that work better for their partner.
Foreplay can include oral sex, touching and kissing. Making foreplay last can improve the sexual experience for everyone involved.
Foreplay may be especially important for women. A study done in 2017 found that very few women around 18 percent, experience an orgasm from intercourse alone. According to the same findings, 36.6 percent of women said that clitoral stimulation was necessary for orgasm during intercourse.
Try the start-stop technique
Men who want to last longer during intercourse can try the famous start-stop technique.
To use this technique, stop sexual activity every time ejaculation feels imminent. Breathe deeply and start again slowly, then stop to delay ejaculation for as long as desirable.
This method can train the body to hold off ejaculation and help a man to feel more comfortable with not ejaculating, even during intense sexual activity.
Try something new
Sexual pleasure thrives in an environment of passion and excitement.
If a person has been with one partner for a long time, sex can begin to feel routine, and it may seem increasingly difficult to feel excited, remain focused, or please the partner.
It may help to try a new sexual activity or position or to have sex in a different location. Also, talking about sexual fantasies can make sex more exciting.
In addition, it can help to do something new with a partner outside the bedroom, such as:
- exercising together
- cooking together
- going to a museum
- seeing a new band
- trying a new sport
- And more
This can help people to feel more connected, and the excitement of the new activity can carry into the bedroom.
Manage anxiety and stress
Anxiety and stress can make it hard to get or maintain an erection. These feelings can also distract people from sexual intimacy.
If a man feels anxious about how he will perform sexually, he may feel less excited about sex and less engaged during it.
Strategies for managing anxiety and stress include:
- focusing more on physical sensations than sexual performance
- getting more sleep
- working to improve relationships
- spending more time on a favourite hobby
- going to therapy
- taking psychiatric medications
Speaking freely can significantly improve sexual experiences. If issues related to sex have created tension or worry, it is best to bring this up with a partner. Working together on a solution can help a man to feel less isolated and address any concern or guilt. A partner may be able to ease fears about sexual dysfunction, and they may have practical suggestions.
Address relationship issues
Issues outside the bedroom can lead to sexual dysfunction. For example, a man who feels that a partner criticizes them too much may feel anxious during sex, leading to less satisfying experiences.
Communication that focuses on feelings, not blames, can help partners to address relationship challenges. Some people also benefit from a relationship or sex therapy.
Get more exercise
Being physically active can reduce risk factors for heart conditions and improve sexual function and overall health.
Conditions such as high blood pressure, heart disease, and diabetes can damage nerves and change the amount of blood that flows to the penis. This can make it more difficult to get or maintain erections.
In addition, some men find that regular exercise improves their mental health, reducing anxiety and helping them to feel better about their bodies.
Men can also benefit from exercising the muscles involved in arousal and ejaculation. The following exercise may help:
- While urinating, stop the flow of urine. Repeat several times and learn to identify the muscles involved.
- When not urinating, try to contract these muscles for 10 seconds. Relax them for 10 seconds, then contract them for another 10 seconds.
- Repeat this cycle of contracting and relaxing 10 times each day.
Try a herbal remedy
Some herbal remedies may improve sexual satisfaction, especially if erectile dysfunction is a concern.
Before trying herbal remedies, speak with a doctor or men’s health clinic specialist. Official organizations do not regulate herbal supplements, and they can have side effects or interact with medications.
It is important to see a healthcare provider who is knowledgeable about supplements and who can monitor the progress of symptoms. We offer natural herbs to help enhance sexual performance. We are a Johannesburg based Men’s Health Clinic.