Simple Habits that Can Improve Stamina

Do you find yourself feeling frequently winded and unable to keep up during sex? Having to regularly pause and catch your breath can be a serious mood killer. Maybe your endurance is reaching its limits outside the bedroom, too. Whether you’re trying to keep up during intense activity, impress your partner in bed or you just simply want more energy throughout the day, building your stamina can do wonders for your quality of life.

Why Does Stamina Matter?

Stamina is your body’s ability to sustain physical or mental effort over time. Since sex is a form of physical activity, it relies on many of the same systems that support athletic performance including your heart, lungs, muscles and energy production.

But beyond sex, stamina can be a solid indicator of your physical well-being. Activities and habits that improve your stamina can also contribute to things like:

• Better cardiovascular fitness
• Improved blood flow
• Increased energy levels
• Reduced fatigue 

How to Improve Stamina

While stamina alone doesn’t determine sexual satisfaction, having more endurance and overall fitness can help you feel more comfortable and confident when you’re with your partner.

Below are some ways that you can improve your stamina for in (and out) of the bedroom:

1. Prioritize Heart Health

One of the strongest predictors of health, both sexual and general, is the health of your cardiovascular system.

Erections depend on healthy blood flow and many of the same conditions that increase the risk of heart disease (think blood pressure, diabetes, obesity, etc) can also contribute to erectile dysfunction. In fact, erectile dysfunction is sometimes one of the early indicator of underlying cardiovascular illness. 

Taking care of your heart may not feel like the easiest thing to do for the out-of-shape, but it’s simple, tried and true. Aerobic activities like walking, running, cycling and swimming strengthen your heart and improve circulation. Engaging in cardio exercises at different intensities, or “zones,” benefits in different ways:

• Zone 1 - Very Easy to Easy: Great way to engage in active recovery while burning fat
• Zone 2 - Easy to Moderate: Considered the most effective for fat burning
• Zone 3 - Moderate to Somewhat Difficult: Enhances your breathing threshold and improves aerobic fitness
• Zone 4 - Difficult to Vigorous: Increases your anaerobic capacity and your VO2 max
• Zone 5 - Vigorous to Maximum Heart Rate: Best way to improve speed, power, and anaerobic fitness

The American Heart Association recommends at least 150 minutes of moderate intensity aerobic exercise per week, as well as, muscle-strengthening exercise twice a week.

2. Build Strength and Muscle Endurance

Speaking of muscle-strengthening, it also is a great way to improve your stamina in the bedroom. Exercises that strengthen your legs, core, hips and back improve your stability and balance. And upper body workouts similarly improve your stability and overall strength. Sex often requires frequent or even constant movement for extended periods of time, so strength and resistance training can get your muscles accustomed to moving for longer. 

3. Eat Foods that Fuel Performance

If your muscles are the workers, nutrition is the brick and mortar. A healthy, balanced diet is the backbone of recovery and physical improvement:

• Carbohydrates provide energy for your body and mind
• Protein aids in recovery and muscle growth
• Healthy fats balance hormones and support cell function

Of course, modifying your entire diet can seem daunting. If you feel overwhelmed or pressed for time during the week, consider meal prepping on the weekend. Follow seasonal produce patterns for the freshest and most affordable fruits and vegetables. Avoid fad diets focused on fast results through rigorous cuts, and instead focus on ways you can steadily incorporate new healthy foods into your culinary rotation.

4. Get Some (More) Sleep

Much of your efforts to stay healthy and improve your stamina will be in vain if you don’t give your body time to recover from activity. Most adults need seven to nine hours of sleep each night, and no, you can’t exactly “make up” for lack of sleep during the week by sleeping in on the weekends. Over-exerting yourself might actually reduce your stamina, so make sure you listen to your body and give it the rest it deserves. 

If you’re struggling to get enough rest at night, check out our sleep guide for tips and tricks on picking up healthy sleep habits.  

5. Tackle That Stress

Stress can be all-consuming. It can disrupt your sleep schedule, push you to resort to unhealthy diet for comfort and take your attention away from pleasure and your partner in the bedroom. The good news? There are so many ways to manage stress. 

Plenty of restoration techniques like meditation or going out for a run can help calm your mind. Hobbies and recreational activities can also take your mind off stressful situations. And if you can’t self-treat through activity and relaxation, consider speaking to a mental health professional about your circumstances.

6. Know When It’s More Than Low Stamina

Sometimes what feels like “low stamina” is actually a medical issue.

Persistent fatigue, erectile dysfunction, hormone imbalance, sleep apnea, depression, anxiety, thyroid disorders and a host of other medical conditions can all affect both sexual and general stamina. 

If you’ve taken active steps to adopt and maintain healthy lifestyle habits but you continue to experience concerns about stamina or energy levels, during sex or otherwise, it’s worth speaking with a healthcare provider to make sure there isn’t something larger at play. Many common causes are treatable and early evaluation can improve both your sexual stamina and quality of life.

The Bottom Line

Notice how none of the suggestions bring up quick fixes or magic supplements. Sure, many of us can benefit from different vitamins and supplements. And if you’re dealing with a medical condition, it goes without saying that medication and treatment should be part of your routine. But the path to health is not fast and this extends to building your stamina.

The same healthy habits that strengthen your heart, improve your fitness and increase your daily energy support sexual wellness. Diet, exercise, sleep, stress management,and responsible healthcare all work together to help you perform and feel your best.

While everyone’s body is different, building these habits can consistently improve anyone’s endurance, confidence and overall quality of life both inside and outside the bedroom.