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Men's Sexual Health Exercises: Powerful Stamina In The Bedroom

UPGUYS > Blog > Health > Men's Sexual Health Exercises: Powerful Stamina in the Bedroom
The person who wrote this article

Written by the UPGUYS Editorial Team
Published on August 08, 2022

Enhancing men's sexual health is a topic of growing importance and interest worldwide, and this includes approaches to erectile dysfunction (ED) treatment in Canada.

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In this article, we explore a range of exercises and lifestyle choices that can complement medical treatments for ED and improve overall sexual health. From specialized exercises to general physical activities and diet, we delve into various strategies that can help men lead a healthier and more fulfilling sexual life. These methods, rooted in both tradition and modern understanding, offer a holistic approach to improving sexual well-being.

In this topic related to men's sexual health, we'll discuss:

Kegel Exercises

Kegel exercises are a great way to enhance your stamina in the bedroom, but if you are not sure what they are, then you may not be doing it properly. Even worse, you could be missing out on an exercise that could really help improve your sex life!

Read more: Prevent ED

What Are Kegel Exercises?

Technically, Kegel exercises are helpful to engage in in order to control your urine and hold your bowel movements more often. Kegel exercises strengthen your uterus, bladder, and bowel.

Many people engage in Kegel exercises to strengthen their ability to hold their urine more consistently, especially as they get older or after pregnancy.

How To Find the Right Muscles To Strengthen the Area

When you decide that you want to strengthen the Kegel muscles, you first need to know that you are doing it right. As a man, you can practice while you urinate to ensure you are using the right muscles.

When you are peeing, stop your urine stream midstream as you normally would when trying to hold your pee. When you squeeze these muscles, you are doing Kegel exercises.

Read more: Kegel Exercises For Erectile Dysfunction: How It Works And What To Expect

Hold for 10 seconds, and then try again. The more you do this while urinating, the more you will know how to do it when you are not peeing. After you know this, you should not do this while urinating more than a few times per month because it can actually begin to weaken your pelvic floor muscles instead of strengthening them.

Instead, you can do this while sitting on the couch, driving, lying in bed, or even cooking in the kitchen. 

The Benefits of Kegel Exercises

When you engage in Kegel exercises, you are opening up a world of sexual health benefits! Here are just a few of them:

  1. Help with endurance in the bedroom through sexual strength 
  2. Teach you that you are in control of your sexual stamina
  3. Control your bladder and bowel movements easier

When you engage with Kegel sexual health exercises, you will notice a difference in the bedroom after a few weeks of practice!

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Jelqing exercises

If you haven't ever heard about Jelqing exercises before, you are about to open up an entirely new world to your sexual health! You can practice this right alongside the Kegel exercises.

What Are Jelqing Exercises?

Jelqing exercises are meant to help make your penis look larger and stronger than it was before you did the exercises.

While there still needs to be more research behind this type of exercise for sexual health and penis strength, it supposedly can make your penis look larger and more engorged as well as make your erections last longer.

So, How Do You Engage in Jelqing Exercises?

Engaging in Jelquing exercises involves a little bit more of a technique than doing Kegel exercises. Here's how to do them, step by step:

  1. Create an "O" with your index and thumb like you are giving an okay sign to someone
  2. Put those fingers at the base of your penis
  3. Squeeze your fingers a little bit until you feel more pressure on the base of your penis
  4. While squeezing, move your fingers up toward the tip of your penis (somewhat like masturbating but quite slow, about 3-5 seconds to get to the top)
  5. Once you reach the tip, loosen the grip (if it hurts, you were doing it too tightly, so loosen the grip a bit)
  6. Repeat once a day for about 20 minutes per day

This is the general premise for how to engage in Jelqing exercises. However, you may want to try it out in a few different ways. You should experiment with your grip as well as both using lube and not using it. You may find that lube is overstimulating, and the point is to stretch and enlarge your penis, not masturbate. 

When doing these exercises, you may notice a few side effects. There could be bruising, pain or soreness of the penis, skin irritation on the penis from rubbing it, and scar tissue that forms.

Why Engage in These Exercises?

At this point, you may be wondering why you should engage in Jelqing. While there is no true scientific evidence that this works, you may notice that your penis gains girth and length after some time doing these exercises.

This could potentially make your partner (and you) happier in the bedroom.

Read more: Treat ED

More Exercises for Better Sex

While Jelqing exercises and Kegel exercises are great exercises to improve your sexual health, they are not the only ones to try out. There are so many ways to improve your sexual stamina outside of just focusing on your actual penis.

Cardio and Endurance Training

For starters, you should try doing more cardio and endurance training during the week. You should aim to exercise about 150 minutes per week to get enough physical exercise for your health.

There are so many different ways to engage in this type of training. Here are a few different exercises to try out:

  1. Swimming
  2. Running
  3. Fast walking
  4. Boxing
  5. Cycling indoors or biking outside
  6. Using the stair stepper at the gym
  7. Elliptical 
  8. Rowing

Anything that raises your heart rate can be helpful with cardio and endurance training.

Doing these types of exercises can keep your blood vessels clear, which helps with longer and stronger erections. Not only that, but the endorphins will boost your mood, which is always helpful in the bedroom.

Read more: Last Longer In Bed


The best type of exercise is to engage in both cardio and weightlifting. The combination of both helps with improving your cardiovascular health as well as improving your overall health. The combination with weightlifting can help you to strengthen your muscles.

A mix of weightlifting and cardio exercises can help you lose weight as well if that is on your agenda. Losing weight can drastically improve performance in the bedroom as well, as long as you are at a healthy weight.

Diet and Nutrition for Sexual Strength

While this may be straightforward to some, others may not realize the effects diet has on sexual health and stamina.

Think about it. When you eat a burger and fries for lunch, you probably feel like you need a nap right after. That's because fried and fatty foods just sit in your stomach and slow you down. 

Imagine doing this all of the time! Your sexual strength would decrease, you wouldn't have energy, and you'd feel less desire to have sex as well.

So what can you do about this? Focus on getting the right nutrients and eating a healthy diet to improve your libido. Here are a few foods that may help with your sexual strength:

  1. Avocados
  2. Watermelon
  3. Broccoli
  4. Green tea
  5. Oysters
  6. Spinach 
  7. Ginger
  8. Olive oil

There are many other foods that you can eat to improve your libido as well as your overall health. Each of these above can play a different tool in getting your sex life back on track.

Try These Men's Sexual Health Exercises to Better Your Sexual Health

Improving your libido and your overall health is a great way to boost your sexual health. However, trying out men's sexual health exercises is another great way to get back on track with your life in the bedroom.

Performing Kegel exercises and Jelqing exercises can help increase your sexual strength within the penis, helping with your stamina in the bedroom. Engaging in other everyday activities like cardio, endurance, and strength training can also improve your sex life.

Not only does exercising help, but improving your diet and potentially losing weight (if you need to) can help you perform better in the bedroom.


UPGUYS has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references.

This article is written for informational purposes only and does not constitute medical advice. The information provided in the articles cannot and should not replace advice from a healthcare professional. Talk to your healthcare provider about any physical or mental health concerns or the risks and benefits of any treatment or medication.