A study published in the American Journal of Medicine found that 15% of men between the ages of 20 and 39 have difficulty maintaining an erection.
In addition, almost 80% of men between 40 and 59 suffer from erection problems. How to keep an erection for 30 minutes? Check out these tips.
14 Tips to maintain an erection for 30 minutes.
1. Aerobic Exercise
Regular blood flow is the key to healthy, strong and lasting erections.
Aerobic exercise stimulates the heart to work harder, resulting in a stronger heart that keeps blood flowing steady and constant.
Aerobic exercise includes jogging 20 minutes a day, walking 2 km a day, or cardio.
Try to avoid cycling, as this aerobic exercise can actually increase your risk of developing erectile dysfunction.
The more regularly you exercise, the healthier and more flexible the blood vessel walls of your arteries will be, which will contribute to the strength of your erection.
2. Quit smoking
Smoking causes a variety of health problems, including erectile dysfunction.
A study conducted at the University of Kentucky found that people who don’t smoke tend to have more satisfying sex lives. The reason is that smoking can cause impotence and affect the strength of an erection.
In fact, other studies have found evidence that the penises of smokers are smaller than those of non-smokers because smoking can damage penile tissue, making it less elastic. . As a result, the penis is less likely to become tense even when aroused.
3. Take a testosterone test
If you have low testosterone, talk to your doctor. Low testosterone does not directly affect the mechanism that causes an erection, but it can affect your desire. Your doctor can help restore normal testosterone levels.
4. Reduce your alcohol intake
Excessive alcohol consumption is associated with an increased risk of sexual dysfunction. Some beers won’t hurt you and may even help you avoid erectile dysfunction.
5. work on kegels
Kegel exercises are pelvic floor exercises that contract and relax the muscles of the pelvic floor. After prostate cancer surgery, urologists recommend early penile rehabilitation such as Kegel exercises combined with medications such as Cenforce 100 Viagra.
6. keep an eye on your diet
If you want to eat really healthy, the Mediterranean diet is a great place to start. Foods that aren’t healthy for your heart are also bad for your penis. Both the heart and the penis depend on blood flow to function properly, so eating right can help both.
7. Spend less time cycling
Cycling can induce erectile dysfunction because the sheet puts constant pressure on the perineum, the area between the genitals and anus. This pressure induces nerve damage, temporarily reducing blood flow, causing penile tingling and numbness, and ultimately erectile dysfunction.
8. Walk more
The arteries in the penis get stronger, healthier and more flexible the more you exercise. Men who walk two miles a day have half the risk of erectile dysfunction than sedentary men.
9. Go to the gym and work out
Working muscles other than the pelvic floor can help erectile dysfunction. Aerobic exercise can help treat erectile dysfunction by increasing blood flow. Problems with blood flow to the penis are a common cause of erectile dysfunction.
10. Get enough sleep
Adequate sleep is a daily requirement for the overall health of the body. Well, it turns out that during sleep, the penis will be erect for 3 to 5 hours a night.
These nocturnal erections are not without purpose. This process keeps the penis healthy by filling it with oxygen-rich blood. The longer the penis has a normal nocturnal erection, the more flexible the penile tissue becomes for erection.
11. Get rid of stress
Stress and worry can increase your risk of erectile dysfunction (ED). Therefore, it is recommended that you spend time doing activities such as yoga, meditation, and mindfulness to reduce your stress levels.
12. Maintain a healthy weight
Obesity and overweight can reduce libido and increase the risk of sexually transmitted infections. Healthy eating and daily exercise.
13. Drink more coffee
Erectile dysfunction is less common in men who drink coffee in the first morning after which the risk is greatly reduced by the equivalent of 2-3 cups of caffeine per day.
14. Be loyal to your partner
Men who start cheating often lose their erections. Guilt can lead to worry and, especially if you’re feeling unwell, it can lead to loss of erection.
The essentials to improve and maintain an erection with medication
An erection may seem simple, but your body does some serious work behind the scenes to try and maintain it during sex.
If you’re having trouble getting and maintaining a full erection during sex, the habits above can improve your overall health, help you maintain harder erections, and reduce your risk of developing erectile dysfunction over time.
If erectile dysfunction persists or if lifestyle changes alone are not enough to prevent erectile dysfunction, you may want to consider taking medications to improve erections.
We offer several evidence-based treatments online, including sildenafil Fildena 100 (Viagra®), Vidalista 60 tadalafil (Generic Cialis®), Vilitra 60 vardenafil (Levitra®), and Avana 200mg avanafil (Stendra®). If the prescription is appropriate.
These drugs can make a big difference in the strength and reliability of erections and overall sexual performance.
You can also learn more about the causes of erectile dysfunction, common risk factors, and the most effective treatment options in our Complete Guide to Erectile Dysfunction.
When to contact a doctor?
Low testosterone levels can also affect your sexual performance. If these symptoms occur, consult a doctor.
- When the volume of semen has decreased
- Abnormal thinning of hair
- Chronic exhaustion
- Concentration problem
- Low memory consumption
- Loss of muscle mass
- Abnormal accumulation of fat