Making love is a pleasurable act that is enjoyable for as long as it lasts. It enhances both romance and makes sex a desirable experience.

Couples often find it difficult to stay long in bed for various reasons; this could be as a result of an overly stressed body, low stamina, wrong lifestyle choices, lack of exercise, erectile dysfunction or physical exhaustion. Poor quality sex usually causes dissatisfaction in marriages/relationships which may lead to infidelity or fights.

Stamina is the physical and mental ability to sustain an activity over a long time. An increased stamina can make you perform an activity better and with lesser energy; like achieving orgasm thereby making many lovers consider their capability to satisfy their spouse in bed as sexual.
Starting from how long sex should last, to the ideal time to orgasm; all of these depends upon various factors and individual preferences.
A study conducted in 2008 by sex therapists in Canada and the United States, categorised the duration of sex into four different categories:

• “Clinical concern” if you last for less than 3 minutes.
• “Adequate” lasting for 3-7 minutes.
• “Desirable” if it lasts for 7-13 minutes.
• “Too long” if it lasts for 10-30 minutes.

Use the above mentioned template to improve your performance to fit the “desirable” category as it aims at boosting your sexual stamina and performance in the bed.

Regular exercise- Helps to improve cardiovascular health which is key to having good sexual health. Your sexual energy increases if you keep your heart in good shape. You need to indulge in cardiovascular exercises like running, swimming, cycling, or dancing regularly to stay longer in bed.

Balanced healthy diet- Nutritional food items in your daily diet are good for the circulatory system. Eat fruits and vegetables, low-fat dairy products, whole grain products, nuts and legumes in your daily diet, while avoiding overeating sugary, salty, and saturated fats.

Manage your stress level- Stress is the biggest mood and libido killer. It increases the heart rate and blood pressure thereby reducing your sex drive and performance. Reduce stress level by engaging in activities like dancing, yoga, basically anything you enjoy doing.

Sexploration- Masturbation helps to improve sexual stamina, longevity, eventually results in pleasurable sex. So try masturbating if you want to last longer in the act.

Focus on mutual pleasure- Ask your spouse their sexual likes/desires and listen to their feelings and thoughts, and this will help you reduce sexual anxiety.

Edging technique- Is an orgasm control form that involves the practice of sexual stimulation until you’re at the point of orgasm, then you pull back from the edge. The whole idea is that as one gets more familiar with the feeling of reaching orgasms, the better he will be able to control himself by avoiding getting over the edge.

Spend time on quality foreplay- Do not jump into action, the longer the foreplay, the better the stamina. You can start with a romantic dinner, dance, and to the next move of fingering. Build up oral sex slowly and steadily, hand/blow jobs, and any other foreplay activities that you desire as a couple but no porn.

Indulge in different sex positions- Changing the sex styles to make the action more enjoyable. Make out doesn’t necessarily need to be in bed; take it out of the bedroom and it try on the sofa, dining table, floor, kitchen and restroom with different positions from the regular ones you’re used to.
Seek professional assistance if the above natural ways seem not to be working for you.