Future Health Frontiers Q&A Men’s Health

How to be hard for a long time and how to improve sexual function

Asked by：Benson

Asked on：Apr 05, 2026 02:09 PM

Answers：1 Views：514

Hill
Apr 05, 2026

In order to improve or adjust our hardness and endurance, we can start with our usual lifestyle.
1. You should first do aerobic exercise such as brisk walking and jogging, combined with deep breathing to improve cardiopulmonary function and vitality. 2. In addition, you can also do some local muscle exercises, such as squats, leg lifts, local contractions of the waist and perineum, and levator movements. This will help improve local muscle circulation, improve the quality of sexual life, and thus improve the control of local muscles. 3. Usually, you should avoid local muscles being in a tight or compressed state for a long time, such as sitting for a long time, riding a bicycle, even drinking, eating spicy food, etc., which will cause the muscles in this part to be in a state of tension. At the same time, you should pay attention to a regular sex life.
At the same time, we can also use the following methods to improve sexual function:
1. Bath to improve sexual function
Regular bathing can improve male sexual function and is of great benefit to male reproductive organs and physical and mental health. You should prepare a wooden basin, half of which is filled with boiling water, and the water temperature should be as high as possible so as not to scald your hands. The bathing time is 20-30 minutes, during which boiling water is added from time to time to keep warm. It is a heat treatment method, which can promote partial blood circulation and has good health care effects.
2. 15 planks a day
For men, a support plank is the best choice for improving sexual performance. The muscle groups in the arms, chest, abdomen, buttocks and legs cooperate with each other for support. When men have sex, they also need to stimulate this muscle in the human body.

Generally speaking, after a man reaches the age of 40, if he insists on doing 15 pintos every day, he should be able to maintain his physical quality in the couple's life. If you are weak in physical strength, you can start with simple training, 50 centimeters away from the wall, push the wall with your arms and support the body, perform 12-15 times each time, and practice 3 times a day. As your physical strength increases, slowly change to a lying position. Pay attention to keeping your back straight and contracting your buttocks and abdomen during each fitness activity. The frequency gradually increases.
3. Take regular baths in warm water
You can take a hot spring or warm bath for 30 minutes a day. Hot springs are rich in zinc, manganese and other minerals, which can regulate the function of male genitals, quickly eliminate fatigue, promote blood circulation, and have a good effect on improving the blood supply of male genitals and improving sexual function.