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Breathing exercises are great for energy and relaxation. They also improve balance and stability, which helps in physical and sexual performance. Push-ups are great exercises to build the strength of the upper body and endurance. 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I’ve found that dedicating at least 30 minutes daily to cardio helps me maintain a healthy blood flow, which directly supports stronger erections. If stress continues to interfere with your sexual health, professional options like cognitive behavioral therapy (CBT) can help. Studies show that high cortisol levels can lower testosterone production by as much as 40%, directly impacting libido and sexual response . Chronic stress can take a toll on sexual performance, causing physical, hormonal, mental, and emotional changes that affect both desire and function. "Regular movement increases sexual desire and arousal through improved circulation and hormone regulation." - Numan Health Experts Additionally, men who worked out three times a week saw a 14.5% rise in free testosterone levels compared to those who stayed inactive . Best Life offers the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. “A diet high in green leafy vegetables, beets, and citrus fruits and melons is a great way to raise the production of testosterone,” says Gersh. “Just because levels register in the normal ‘range’ doesn’t mean they are optimal.” Foods with magnesium include green leafy vegetables, nuts, seeds, and certain seafoods. Those deficient in magnesium and zinc may benefit from increasing dietary intake of foods with these, or of a short course of supplementation. You should take about 2000 units of vitamin D in the winter, if your labs show low Vitamin D levels. Vitamin D levels should be checked by your doctor, and if low should be supplemented. There are health issues that cause exceptions to this, including patients with malabsorption issues. 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Blood tests, hormone panels, and comprehensive health screenings can offer scientific insights into your progress. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. "It not only helps add muscle mass but also spurs your body to produce more ATP in your cells," says Dr. Komaroff. See your doctor if you experience prolonged bouts of low energy or if lack of energy begins to affect your daily life. These actions heighten sensitivity and increase blood flow, benefiting sexual stamina naturally. Quitting these habits boosts overall health and enhances sexual endurance naturally. Pelvic floor exercises are vital for men seeking to improve sexual performance. In my experience, consistent exercise, a balanced diet, good sleep, and stress management are the top habits that support natural erection strength. I’ve found that certain natural supplements like ginseng, maca, and L-arginine may provide benefits when combined with a healthy lifestyle. I recommend staying informed and open-minded about natural methods, as they have the power to transform your confidence and sexual health naturally and safely. I’ve experimented with diet, exercise, stress management, and supplements, and I’ve seen tangible improvements. “Exercise also can increase the output of natural endorphins, making one feel calm,” says Felice Gersh, MD, an OB/GYN and founder/director of the Integrative Medical Group in Irvine, California. Younger men get a bigger post-exercise boost,” explains Northwestern Medicine. The critical hormone for male health influences everything from muscle mass and bone density to libido and mood. In my experience, natural supplements tend to have fewer side effects, especially when taken as directed. In my opinion, the key to lasting results is consistency—using the right supplements as part of a holistic approach to health and wellness. Zitzmann et al showed that a decrease in libido or vitality can begin to manifest at 15 nmol/L, which is higher than the commonly used TD standard of 12.1 nmol/L, while depression or diabetes occurs at a significantly high frequency in men whose serum testosterone levels are below 10 nmol/L. Nevertheless, these studies demonstrate that there is a possibility of increasing serum testosterone levels through aerobic exercise. With regard to physical fitness parameters, only cardiorespiratory fitness was found to have a significant positive correlation with serum testosterone levels, implying that exercise targeting cardiorespiratory fitness would be helpful in increasing serum testosterone levels. No single tool is a magic fix—but combined with healthy habits, the results can be impressive. Stay hydrated, cut back on heavily processed meals, and prioritise whole foods. Foods that improve circulation—think leafy greens, beetroot, oily fish, dark chocolate—can make a real difference.