“Does eating oysters increase sexual desire?” is a common question among couples experiencing issues in their sexual lives. The article below shares 45 tips on exercises as well as foods and herbs to improve performance and prolong sexual activity.
Sexual performance can be understood as the duration of each sexual encounter. For men, the average duration is 2–5 minutes, while for women, it is 20 minutes or more. To enhance sexual performance and improve efficiency during each encounter, you can refer to the 45 tips below.
1. Masturbation to Increase Sexual Duration
Masturbation can help prolong sexual activity by releasing accumulated sexual tension. Masturbation can be practiced by both men and women using the following actions:
- For Men: Use the non-dominant hand to move the penis up and down, rotate, and push the hips to increase intensity. Stroke, tap the penis, and use one hand to caress the penis while the other stimulates the testicles.Stimulate the testicles to achieve orgasm.
- For Women: Masturbate by combining stimulation of the vagina, clitoris, and anus. Use lubricants to enhance pleasure and prolong sexual activity. Additionally, stroke areas such as the neck, nipples, or thighs increase body warmth.
2. 30 Exercises that enhances Sexual Health
Exercises beneficial for sexual health help strengthen muscles and tendons, improve flexibility and breath control, and enhance the strength of the tongue during oral sex.
2.1. 24 Strength-Building Exercises
To enhance sexual performance, it is essential to increase endurance by strengthening muscles and tendons. A stronger body leads to improved stamina, allowing for longer and more satisfying sexual activity.
The following exercises can enhance sexual performance by increasing strength:
- Three popular biceps exercises include weightlifting, pull-ups, and bench pressing. Strong biceps will make it easier to lift, pull, toss, or throw with ease and confidence.
- Three effective triceps exercises include bench presses, overhead tricep extensions (while standing or lying down), and push-ups or pull-downs. Strong triceps will facilitate pushing movements and add upper body strength.
- Three common chest exercises include bench presses, dips, and push-ups. A strong chest indicates overall good health and fitness.
- Three effective abdominal exercises include sit-ups, planks, and high-knee raises. These exercises not only build a muscular and powerful physique but also reduce lower back pain, which can be beneficial for prolonged sexual activity.
- Three popular lower back exercises include lying on your back and lifting your hips, side leg lifts, and prone balancing exercises. A strong lower back helps stabilize the spine, supporting and reinforcing the core.
- Three effective pelvic floor exercises include Kegels, squats, and hip bridges. A strong and flexible pelvic floor contributes to improved endurance during sexual activity.
- Three popular glute exercises include squats, glute bridges, and hip extensions. Strong glutes help maintain balance and enhance sexual stamina.
- Three effective quadriceps and hamstring exercises include leg presses, lunges, and step-ups. Strengthening the quadriceps and hamstrings improves hip and knee power, contributing to prolonged sexual performance by boosting strength and energy to the flank muscles and the knee.
2.2. 4 Exercises to Enhance and Improve Flexibility
When muscles are flexible and agile, movement becomes easier. In sexual health, having a healthy and flexible body can significantly increase sexual performance.
The following exercises help improve flexibility and contribute to better sexual health:
- Hamstring Stretch: Stand with your legs wide apart, about hip-width, with your arms at your sides and knees slightly bent. Then, bend forward and exhale. Slowly lower your head towards the floor, relaxing your head, neck, and shoulders. Next, use both hands to wrap around your legs and hold the position for about 45 seconds. Finally, bend your knees and slowly roll back up.
- Supine Inner Thigh Stretch: This is a yoga pose that helps increase sexual stamina and also opens up the hips. Start by lying on your back, bringing the soles of your feet together, and letting your knees drop outward toward the floor. Your arms should rest at your sides with your palms facing down. Hold this position for at least 30 seconds.
- Thigh, Glute, and Spine Stretch: Step your left foot forward and lower your body down, leaning forward while placing your right hand on the floor. Then, rotate your upper body to the left, expanding your chest and reaching your left arm toward the ceiling. Hold this position for about 30 seconds, then repeat on the other side.
- Triceps Stretch: Stand upright, bringing one hand behind your back by bending your elbow and reaching as far as possible until your hand touches the middle of your upper back. Then, use the other hand to gently pull the bent elbow downward. Hold this stretch for about 15-30 seconds, then switch arms.
2.3. 2 Exercises to Stabilize Breathing and Strengthen the Tongue
Breath control exercises supply muscles with oxygen-rich blood, regulate heart rate, and increase sexual performance. Strengthening the tongue also improves breath control and is useful for oral sex.
To enhance the strength of your tongue and improve endurance during oral sex, try the following two exercises:
- Tongue Pull-Back Exercise: Stick your tongue out straight, then curl it backward toward the roof of your mouth as far as you can. Hold this position for about 2 seconds and repeat 5 times.
- Push-Up Tongue Exercise: Curl your tongue upward so the underside of the tip touches the roof of your mouth, just behind your teeth. Perform this exercise for the tongue about 5-10 times.
3. Foods That Enhance Sexual Performance
Many people wonder if eating oysters increases libido or stimulates sexual desire. Oysters are indeed a food that can help extend sexual activity, but it is important to ensure that the body is provided with all the essential nutrients listed below.
3.1. For Everyone
- Capsaicin (found in chili peppers, ginger root) helps increase sexual duration and speed of recovery.
- Potassium (found in bananas, spinach, tomatoes, carrots, broccoli, melons, potatoes, yogurt, quinoa) enhances and supports metabolic recovery, maintaining endurance.
- Complex Carbohydrates (found in oatmeal, brown rice, sweet potatoes, whole-grain bread, whole grains like barley, quinoa, corn, peas) provide energy to sustain prolonged sexual activity.
- Protein (found in red meat, poultry, fish, eggs, dairy products, tofu, nuts) provides the body with abundant energy.
- Vitamin B (found in lean meats, poultry, fish, avocados, peanut butter, eggs, grains, dairy products, leafy greens) helps regulate sex hormone function, stimulate libido, and increase sexual duration, especially vitamins B1, B5, and B12.
- Omega-3 (found in tuna and oily fish, spinach, kale, flax seeds, chia seeds, walnuts) is an essential fatty acid that helps balance sex hormones, boosting libido and sexual performance.
3.2. For Men
L-citrulline (found in red meats, salmon, legumes, nuts, onions, garlic, watermelon, dark chocolate) is a natural amino acid that enhances strength, maintains erectile function, and prolongs sexual activity.
L-arginine (found in red meats, poultry, salmon, grains, legumes, milk, and dairy products) is converted from L-citrulline and helps improve blood flow and protein formation.
Nitrates (found in leafy greens, beets, carrots, eggplants, celery) improve performance by enhancing how muscles use oxygen.
Magnesium (found in spinach and dark green vegetables, whole wheat, quinoa, cashews, almonds, peanuts, black beans) helps increase the duration of sexual activity.
3.3. For Women
Folic Acid (found in peas, lentils, avocados, spinach and other dark leafy greens, broccoli, asparagus, oranges, and tangerines) stimulates the growth of new cells, reduces fatigue, and enhances sexual function.
Calcium (found in salmon, sardines, yogurt, cheese) strengthens bones, supports cellular activity, and maintains energy levels, thus increasing the duration of sexual activity.
Vitamin D (found in salmon, sardines, shrimp, egg yolks, cereals, yogurt, vitamin D-fortified milk, orange juice) supports the immune system, strengthens bones, improves mood, maintains weight, and enhances sexual function.
Iron (found in red meats, poultry, fish, cereals, spinach, kale, and other dark leafy greens, lentils) helps maintain energy levels, supports metabolism, and builds strength and sexual function.
4. Some Herbs That Enhance Sexual Duration
Supplementing with herbs is a natural way to improve sexual performance.
4.1. For Everyone
Damiana Flower: A plant native to the subtropical regions, it is known to enhance libido.
Guarana: Found in Brazil, with a high caffeine content, guarana boosts libido and provides an energy source, increasing sexual duration.
Maca: Native to Peru, maca is highly nutritious and a potent aphrodisiac.
4.2. For Men
Ginseng: A slow-growing, short-lived plant, ginseng helps improve erectile dysfunction symptoms in men.
Catuaba: Native to Brazil, the active compounds in catuaba stimulate sexual desire, treat erectile dysfunction in men, and extend sexual duration.
Lycium: A fruit-bearing plant found in China, lycium helps increase testosterone and treat erectile dysfunction in men.
4.3. For Women
Ginkgo Biloba: The active compounds in ginkgo biloba enhance libido, strengthen the brain, and improve mental energy.
Ashwagandha: The active ingredients in this shrub improve sexual desire, regulate sex hormones, and enhance sexual function in women.
5. Additional Tips to Enhance Sexual Performance and Extend Sexual Duration
Exercising, changing your diet, and supplementing with the aforementioned functional foods can all significantly improve sexual performance. Here are a few additional tips that may be helpful in enhancing this ability and increasing sexual duration:
- Avoid drinking alcohol before sex: Excessive alcohol consumption before sex can diminish sensations and make it difficult to reach arousal.
- Always have foreplay: Foreplay is crucial in sexual activity, so always take the time to engage in it.
- Use lubricants: Lubricants help reduce friction and can make sexual activity more enjoyable, extending the duration.
- Enjoy the moment: Don’t rush into sex—enjoy the presence of your partner in each moment.
- Don’t focus solely on the genitals: Focusing only on the genitals may cause both partners to reach climax quickly. Instead, slow down and explore other areas of the body to build and stimulate desire.
- Change roles: Alternating between active and passive roles in sexual activity can help extend sexual duration.
- Prevent premature ejaculation: Holding the base of the penis or applying desensitizing cream to the head of the penis can help prevent premature ejaculation and prolong sexual activity.
6. When Should You See a Doctor to Increase Sexual Duration?
Short sexual durations are perfectly normal, but if this persists along with other symptoms, it may indicate an underlying medical condition.
You should consult a doctor or specialized healthcare provider if you experience any of the following:
- Pain or discomfort during or after sex.
- Difficulty ejaculating or reaching climax.
- Inability to maintain an erection to extend sexual duration.
Based on your symptoms, a doctor will recommend an appropriate therapy to help improve your sexual performance.
To improve your sexual ability and extend sexual duration, both men and women should consider the advice provided, practice certain exercises, and combine dietary changes with supplements, herbs, and functional foods if necessary.
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Reference source: healthline.com
