For many middleaged men, extending sexual duration can be a common concern, especially as physical and psychological changes occur with age, affecting sexual performance.
1. Improve Physical Fitness and Health
• Exercise: Increase aerobic and strength training exercises to improve blood circulation and stamina, which helps with sexual function.
• Diet: Maintain a healthy diet, including foods rich in zinc, selenium, and vitamin E (such as seafood, nuts, and leafy vegetables), which can benefit sexual health.
• Maintain a Healthy Weight: Being overweight or obese can lead to hormone imbalances, affecting sexual performance.
2. Psychological Adjustment
• Reduce Anxiety: Anxiety, stress, and tension can negatively impact sexual performance. Meditation, deep breathing exercises, and relaxation techniques can help improve mental state.
• Enhance Emotional Connection: Building a deeper emotional connection with your partner, focusing on mutual feelings and communication rather than just physical performance, can improve the quality of sex.
3. Sexual Techniques
• Pace Control: Master techniques for controlling the pace, such as starting slowly, pausing, or changing positions, to help extend the duration of sex.
• "Squeeze Technique": Before reaching climax, gently squeeze the base of the penis to delay ejaculation.
• Kegel Exercises: Practicing Kegel exercises (contracting and relaxing pelvic floor muscles) can improve control over ejaculation.
4. Avoid Excessive Stimulation
• Delay Ejaculation Products: Some men use products like delay sprays or pills to help prolong sex time, but it’s best to consult a doctor before using them.
• Avoid Overstimulation: Avoid rushing to climax in highly stimulating situations. Try controlling the intensity and rhythm of stimulation.
5. Adequate Rest
Lack of sleep can lead to fatigue and reduced sexual desire, so maintaining a good sleep routine and getting enough rest is important for improving sexual quality.
