If your partner is crossing the big finish line before you even break a sweat or lagging behind when you’re raring to go, there are things you can do to help him get it up and keep it there. Sometimes, though, his performance is out of your hands. He’s gotta make sure he’s covering his bases, too! Here are four things he should keep in mind in order to keep you satisfied. Pass ’em along!
1. Getting Enough Exercise
A new study published in the Journal of Sexual Medicine found that a guy’s ability to have erections, the quality and frequency of his erections, and his overall sexual function can be directly related to exercise. More specifically, the dudes who engaged in the equivalent of two hours of strenuous exercise, three and a half hours of moderate exercise, or six hours of light exercise a week reported having better sex. Translation: If you want to get it on, he should be getting his sweat on outside the bedroom, too. You can even do it together.
2. Popping Some Vitamin D
Real talk: If your guy is lacking the sunshine vitamin, he may have a harder time, well, getting hard, according to research. To get him up to optimal levels, researchers suggest taking vitamin D supplements, so ask him to give that a try before reaching for the Viagra.
3. Kicking His Smoking Habit
You know that smoking is bad for you in pretty much every conceivable way, so you’re probably not surprised to hear that lighting up can lead to a weak boner, too. According to research, even the occasional social smoke in nonsmoking men reduces penis function. If your guy lights up on the regular, have him quit, stat—a study found that after kicking the habit, guys reported firmer, more long-lasting erections.
4. Doing His Kegels
Yep, guys can do Kegel exercises, too—the male version involves squeezing the perineal muscles, a.k.a. between his genitals and anus. A study found that men who suffered from premature ejaculation improved their stamina within a few months of these pelvic floor exercises. Tell him to get squeezing!
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