How To Keep An Erection Longer Naturally? Tips To Stay Erect

How To Keep An Erection Longer Naturally Tips To Stay Erect

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What is an erection?


An erection is a state where the penis becomes hard and rigid due to sexual stimulation. Penis has two cylinder-like chambers which are called Corpora Cavernosa. These chambers exist from the tip to the deep into the pelvis. These are the blood vessels in the penis which are made of spongy tissues. They can receive blood volume and grow in size.

As our brain directs all of our body functions, when a man gets any of the following stimulation;

  1.   Visual stimulus: Depends on the physical appearance.
  2.   Tactile stimulus: Depends on touch. Especially in sensitive areas like; nipples, tongue, penis, etc.
  3.   Auditory stimulus: Depends on the presentation of sound
  4.   Olfactory stimulus: Depends on the sense of smell, such as; sexually intriguing perfumes.

-his brain (central nervous system) signals to activate a hormonal response that relaxes the muscles and arteries of corpora cavernosa completely. This allows more blood flow to the penis to fill up these open chambers which expand the spongy tissues of corpora cavernosa and result in an erection or boner. 

The membrane around the corpora cavernosa confines the accumulated blood and the erection sustains. When the penile muscles contract and the collected blood flow gets out of the chambers through penile vessels – the erection ends.

How long can the average man stay erect?


According to Healthline, an average man normally stays erect for about 10 minutes. However, according to a study, during sexual intercourse men reach orgasm within 5-7 minutes on average. How to keep an erection longer naturally

What causes a man not to erect?


If a man faces difficulty in producing or maintaining erections, he’s experiencing erectile dysfunction (ED) or sexual dysfunction. This situation is also known as impotence. Most men experience erectile issues at some point in their lives. However; if your erectile issues are becoming persistent and negatively affecting your sex life and self-confidence, it is time to take this matter seriously. 


Several factors can cause erectile dysfunction or impotence in men. In most cases, erection disorders occur due to physical or health issues. In 10%-20% of cases, psychological factors cause ED. Certain lifestyle-based factors can also play a role in causing erection problems. 


Physical causes of erection problems

  • Atherosclerosis
  • Vascular diseases
  • Diabetes
  • Low testosterone levels
  • High cholesterol
  • Obesity 
  • Parkinson’s disease
  • Surgeries or injuries in sexual organs 
  • Male hypoactive sexual desire disorder etc. 

If you are facing persistent erectile issues due to any severe physical illness, it’s best to consult your urologist as soon as possible.

Psychological causes of erection problems

  • Stress and anxiety
  • Chronic depression
  • Sexual performance anxiety
  • Relationship problems etc.

Lifestyle based causes of erection problems

  • Smoking cigarettes
  • Alcoholism
  • Drug abuse
  • Lack of sleep
  • Riding bicycles frequently etc. 

How to get an erection without pills?


The best way to prevent the risk of erectile issues is to take proper care of existing health issues and to follow a balanced meal and a healthy lifestyle. 


Now, there are a lot of ways to keep the erection firm for a longer period, for instance; ED prescription medications (sildenafil, vardenafil, levitra etc.), enhancement devices and enhancement surgery etc. However; in this article, we’ve focused on the best natural ways that can keep an erection long for a good amount of time.


Let’s check out how to get harder and long lasting erections naturally.


1.  Try out enhancement exercises


If you want a bigger penis, start practicing enhancement exercises. Though these exercises may require a lot of time and persistence, they do work. Exercises like stretching and jelqing can improve the length and girth of your penis. 


Jelqing is a penis stretching exercise that can increase penis size permanently. This is one of the most popular natural remedies for male enhancement. It helps to increase the length and girth of your penis. It also increases the ability to achieve and maintain a longer-lasting, thicker and harder erection. 


To jelq, make sure your penis is semi-erect. Take some lube in both of your hands. Make an ok sign with one hand and grab the base of your penis. With the other hand make another ok sign and slowly move it from the base to the glans. Try to squeeze the blood from the base to the glans. Repeat the process as you change hands. 


This exercise comes with some potential risks if not performed properly. To avoid any damage, injury or bruises, never put too much pressure and never jelq with a rock-solid erection! Make sure to use a lube to avoid skin irritation.


This is another common yet very effective exercise. Stretching mainly helps to increase the length of the penis. 


All you need to do is to pull your penis by grabbing behind its head and stretching it to the left, right, up, and down, holding the stretched penis for 10 seconds in each direction. You can do variations of angles and directions. But always try to take it slow and do not stretch more than your penis can take. Stretch to the point you feel a decent amount of pull but never to the point of pain.


Kegel is not an enlargement exercise, but it will help you to get rock hard erection by strengthening the pelvic floor muscles or pubococcygeal (PC) muscles. This exercise also improves erectile issues, sexual endurance, early ejaculation (a form of erectile dysfunction), and intensity of orgasms. Regular practice of Kegels helps to control the hardness of erections for a longer period than average. 


Kegel exercises are done by squeezing the PC muscle, the muscle that we use to stop urination or make the penis jump. It is located in between the anus and the scrotum. You can start by squeezing the PC muscle for a moment and release it. Repeat the process as many times you can. 


2.Check out herbal remedies

Natural herbs with aphrodisiac properties are the best natural treatment to maintain the hardness of erections for a prolonged time. From ancient times men have been using specific herbs to boost erectile function and quality. Even the most popular male enhancement products contain herbal elements. 


Panax ginseng

Panax ginseng is a Chinese medicinal herb which is also known as Asian ginseng, Korean red ginseng, etc. it boosts the sex hormone levels in both men and women. People in China have been using ginseng or ginger for centuries as a natural aphrodisiac. 


According to a clinical study, Panax ginseng boosts the nitric oxide levels in the body. Nitric oxide is necessary to boost the penile blood flow. Better blood flow in the penis results in bigger and better erections. Ginseng even works better than erectile dysfunction drugs.


If you have any health concerns or if you are on prescription medication that can interact with this supplement – consult physicians to be on the safe side. 


Ginkgo biloba

Ginkgo is one of the oldest living trees that is usually found in China, Japan, and Korea. Ginkgo biloba boosts the nitric oxide (NO) levels in the blood. Nitric oxide widens the blood vessels that improves the blood circulation not only into the heart but also in the penis during penile erections. Therefore; ginkgo ensures full-stimulated erection and helps to overcome weak erection. 


Researchers discovered that ginkgo can treat signs of erectile dysfunction that is caused due to the side effects of antidepressants. 


If you have any health concerns or if you are on prescription medication that can interact with this supplement – consult physicians to be on the safe side. 


Yohimbe is an evergreen tree found in parts of Africa. The bark of Yohimbe is used to make medicine. Yohimbe bark contains a chemical called yohimbine. Yohimbine is clinically studied and proven to improve male penis size during sexual arousal. This usually takes 2 weeks to start working. 


Yohimbine positively enhances the release of nitric oxide levels in the body. This helps to dilate the penile blood vessels so that more blood can enter the penile chambers during the erection. Yohimbe is a proven natural substitute that works better than a placebo in treating erectile dysfunction without causing any harmful effects. 


If you have any health concerns or if you are on prescription medication that can interact with this supplement – consult physicians to be on the safe side. 


Horny goat weed

Horny goat weed or epimedium is a traditional Chinese herb that works as an aphrodisiac. Horny goat supplements are widely used as a herbal remedy for erectile dysfunction or ED. 


In ED patients, a protein named phosphodiesterase-5 or PDE5 disturbs the nitric oxide, which is necessary for a satisfactory erection. The icariin in horny goat weed enhances the nitric oxide production and blocks the PDE5. This improves erection size, duration and penis health. 


If you have any health concerns or if you are on prescription medication that can interact with this supplement – consult physicians to be on the safe side. 



Maca is a medicinal plant that generally grows in the Andes mountain in Peru. Its scientific name is Lepidium Meyenii and it is also known as the Peruvian ginseng. 


Several clinical studies and research on maca root prove its effectiveness in curing different male sexual dysfunction. It significantly improves sexual desire in both males and females. Maca supplementations were found to improve the sustainability of erections in patients with mild erectile dysfunction. Black maca is used for improving mood and memory. 


If you have any health concerns or if you are on prescription medication that can interact with this supplement – consult physicians to be on the safe side. 


If you want to learn more about effective male enhancement herbs, check out 21 Best Male Enhancement Herbs that Work


3. Follow a healthy diet

Eating nutritious and organic foods can aid your sexual well-being greatly. Diet rich in vitamins, minerals, and amino acids can boost the hardness and duration of your erections. 

Follow Mediterranean diet

Following a Mediterranean diet (along with fruits and vegetables) is proven to increase the duration of naturala and consistent erections. In a recent study, researchers found that a western diet lowers semen quality, whereas a Mediterranean diet can improve sexual performance, stamina and function.

Fruits: apple, banana, strawberries, grapes, etc. 

Fishes: fatty fish like tuna, salmon, sardines, shrimp, etc. 

Herbs: Ginger, garlic, etc. 

Spicy foods: Chili, peppers, etc. 

Protein: Turkey, chicken, duck, etc. 

Legumes: Lentils, beans, peas, etc. 

Vegetables: Spinach, tomatoes, carrots, onion, etc. 

Nuts: Almonds, peanuts, walnuts, etc. 

Dairy Products: Greek yogurt, cheese, etc.

Healthy fats: Olive oil, avocado, etc. 


Foods that improve blood flow in the penis

Better blood flow is the main key to getting prolonged and strong erections. It is also necessary for cardiovascular health. The following food items are known to improve blood flow in the genitals. 


  • Dark chocolates
  • Watermelon
  • Spinach
  • Cinnamon
  • Pistachio nuts
  • Garlic
  • Capsaicin rich foods – red hot peppers 
  • Vitamin C – lemons, oranges, limes, etc. 
  • Omega 3 fatty acids – salmon, mackerel, tuna, flax seeds, etc.

Foods that boost testosterone levels

Testosterone is the main sex hormone in males. Healthy testosterone levels play a big role in erectile function. People with low testosterone face difficulties in achieving erections before sexual intercourse. It also affects the spontaneity of getting erections naturally. The following elements can help to boost testosterone levels gradually.


  • D-Aspartic acids – Oysters, oats, avocado, etc. 
  • Vitamin D – Egg yolks, salmon, herring, etc. 
  • Zinc – Oysters, whole grains, pumpkin seeds, etc. 
  • DHEA – Wild yam, soy, etc.
  • L-Arginine – Red meat, poultry, dairy, etc. 
  • Herbs – Ashwagandha, Yohimbe, Tribulus Terrestris, etc. 

Avoid oily and processed foods

Fried, processed, and oily or fatty foods can cause sexual health issues. Regular intake of such foods can cause serious complications like heart diseases, hypertension and high cholesterol, and diabetes. And all these diseases will negatively impact your sexual activity. 


Switching from an existing diet to a healthier one is pretty hard. That’s why if you have a tight schedule, add some fresh fruits and green salads to your diet. Also, swap heavy dairy products with skimmed milk and greek yogurt. Just following these easy steps can improve your blood circulation and overall sexual health!


4.Improve communications with the sexual partner

Improving your communication with your partner is probably the best thing to do if your erectile issues are psychological. Open communications, in-depth discussion about each other’s desires, and helping each other out can boost your bedroom performance a long time. The following tips can help.

·        Share your feelings and desires 

  • Opt for a healthy and productive conversation
  • Be open and honest
  • Pay attention to your partner’s needs
  • Try out couple therapy or counseling therapy

5.Spice up your sex life

Sometimes approaching sex and sexual activity differently than the usual can boost sexual desire tremendously. And better sex drive can improve your potency surely. For example; watching porn together can boost your sexual excitement.

Try out sex toys Image of sex toys

Trying out sex toys like cock rings can help you prolong your erection. Also vibrators, anal beads, butt plugs can add some fun to your sex life. 

Start role playing

Role-play and long foreplay can boost your sexual drive. Creating an erotic story and acting as different characters can enhance your interest in the whole process of sex. 

Try interesting sex positions

If you are bored with the common ones, try something new! There are tons of sex positions out there. Discuss with your partner and try out new positions. You can even use props to make things interesting!


6. Choose your drinks wisely

Yes, your choice of drinks also influences your erections. While moderate alcohol can improve erections, alcoholism can disturb your natural erections. Also, certain drinks can make your erectile issues go away pretty quickly. 

Check Your Alcohol Intake Image 

Though one or two glasses of alcohol seem okay, excessive alcohol intake can cause long-term risk factors. Regular consumption of alcohol might numb your penile sensitivity and ability to feel sexual stimulations. Also, it can increase the chances of having premature ejaculation. That’s why we would suggest drinking alcohol in moderation.

Start Drinking Coffee Image 

Regular intake of 2-3 cups of coffee will increase the duration of your erections. The caffeine found in coffee relaxes the penile arteries and corpora cavernosa. As a result, more blood flows in the penis during an erection and the person gets bigger and better arousal. Erectile dysfunction happens due to poor blood flow in the penis. As caffeine can improve this condition, coffee is considered a potent remedy for erectile dysfunction

Drink Smoothies Image 

Avoid soft drinks, soda and sugar based drinks. Drinks or smoothies of coconut water, watermelon, pomegranate, strawberries, figs, etc. can boost your libido and erectile function greatly. Watermelon is known as the natural viagra, so drinking these juices can improve the quality and duration of your erections. 


7. Start exercising regularly

Any kind of physical exercise will improve your heart health. Exercises improve blood circulation and oxygen levels in the body and both these things can make your erections stronger. 


Regular cardio exercises enhance blood circulation in the body. Better blood circulation prevents heart disease and improves the heart health. As a result, the erections improve during the sexual function. Rope jumping, squats, marching or jogging in a place – start with these easy cardios if you are a beginner. 


Yoga can improve your body movement and flexibility. It also reduces mental stress by decreasing stress hormone – cortisol levels. Regular practice of yoga improves sexual desire and overall sexual function. Yoga positions like downward-facing dog, triangle, legs up the wall can help to enhance blood circulations. 

Moderate exercise

20 minutes of physical activity, regular exercise or aerobic exercise can improve your fitness and libido. It can also increase testosterone levels that can lead to better and stronger erections. Simple exercises like jogging, and walking can improve your blood flow significantly. 


8.Manage your stress and anxiety

Chronic stress and anxiety negatively affect testosterone production, sexual desire, and erectile function. Stress hormone narrows the blood vessels and abrupts the blood flow in the penis. As a result, even if you are sexually excited, you will face trouble with your erections. 

Sexual performance anxiety

Your mind can influence your capability to get sexually aroused. If you worry about pleasing your partner too much, it can affect your erections. Low self-esteem and lack of confidence can also cause this issue. Anxiety interrupts blood flow in the penis. So even if you are sexually attracted to your partner and feeling excited, your penis won’t get erected due to anxiety issues. 


To avoid being anxious about your performance, focus on your bed game. Improve your intimacy, and talk to your partner. Pay attention to what you are doing, not the aftermaths.


Avoid stressful situation

Avoiding stressful events consciously and releasing any negative thoughts can help you to break the cycle and patterns of anxiety and stress. Be the positive one, be conscious about your state of mind, and don’t give into random thoughts and judgments that can disturb you later.

Try out meditation

Meditation can help a big time in releasing your inner troubles. Just sit peacefully in a comfortable position and close your eyes, consciously let go of issues that bother you. Find your inner peace and happiness. Mindfulness meditation, deep breathing can also help you to relax. 


As we’ve already said 10%-20% of erection issues are psychological. Taking care of your emotions and mind can boost your moods, sexual desire and erectile function. 


9.Get enough sleep

An eight-hour sleep is the best natural way to keep erect for long time. Sleep deprivations, sleep apnea can lower your testosterone levels. This affects both libido and erectile function. In a 2016 review, it was proven that sleep apnea can cause erectile dysfunction in men. 


If you are tired and fatigued due to lack of sleep, the whole act of sex will seem tiring. Get enough sleep and proper rest to recharge your body. 


10.Maintain a healthy weight

Obesity plays a big role in causing erectile dysfunction in men. Men who are obese are in more risk of experiencing high blood pressure, high cholesterol, and diabetes. These diseases directly affect your level of arousal. 


Maintaining a healthy weight is a must to improve your erections. According to studies, about 30%-90% of men with ED are overweight. 

11.Quit smoking cigarettes

The nicotine in cigarettes negatively affects almost every part of the body. It also increases the risk of heart attacks. Smoking narrows the blood vessels and disrupts the blood flow in the heart and penis. Research suggests men who smoke have a higher possibility of experiencing ED than non-smokers. 


Fortunately, quitting smoking can improve ED symptoms. If you are a smoker and want better erections, quit smoking.


All things considered,

Erection is a complicated process. The brain, heart, hormones, arteries, blood vessels and so many other elements need to function perfectly to produce a satisfying erection. Therefore; if you want better erections and active sex life, take care of all the functions that play part in causing the erections. 


In this content, we have talked about several natural methods and techniques which will help to stay erect for longer without pills. However; the combination of exercises, a healthy diet and natural herbs can ensure the quickest results. 



Does relationship play an important role in losing an erection faster?

Yes. Complications in a relationship can lower your sexual desire and can also cause sexual performance anxiety. And both of these issues can disturb your erectile function. 


Open communication, being honest, and paying attention to each other’s thoughts and feelings can help to improve the relationship. When you are in a happy place in your relationship, your sex life becomes great too. 

What if I can stay hard when I masturbate but not during sex?

Three things are required to get a successful erection; sexual stimulation, proper blood flow, and relaxation. When you get sexually stimulated your blood vessels become relaxed and allow blood flow in the penis which causes an erection. 


Losing the ability to produce an erection during sex can be caused by sexual performance anxiety. When you become self-conscious due to poor body image or anxious about pleasing your partner, stress hormones cortisol narrow down the blood vessels and disturbs the blood flow. As a result, you can’t get erect. 


To get an erection during sexual intercourse, focus on your foreplay more. Direct stimulation on the penis during the foreplay can also solve this issue. 


How to stay erect for hours?

It is not possible to stay erect for hours for a healthy man. However; if you have priapism, your erection can persist for hours. But priapism is a medical condition and it’s fairly painful. 

Following a healthy diet and maintaining a healthy lifestyle can increase the duration of your natural erection time. Certain enhancement pills and supplements can help you to get erect on demand but the erections won’t be persistent. Rather you’ll experience erections when you are sexually stimulated.


How to stay hard without cuming?

There are several ways to last longer in bed without reaching orgasm:


Researched and Written By

James Johnson, PhD
James Johnson, PhD

What excites me most about research is the opportunity for the work that I do to make a positive impact on the society. It is thrilling and energizing to know the that my research can help to so many people. I am James Johnson a full time researcher of Cellular & Molecular Biology at Vascugen and founder of Best enhancement. I have been writing on different aspects of sexual and physical health and well-being. I am passionate on researching and studying different male female health conditions, sexual issues and their forefront solutions.

Medically Reviewed By

Dr,Richards NMD
Dr,Richards NMD

Dr, Calvin Richards NMD honorable medical reviewer and consultant at he is an experienced naturopathic doctor with a demonstrated history of using integrative medicine to achieve health care goals. Skilled in primary care with robust utilization of conventional medicine and evidence-based natural medicine such as botanicals/herbs, nutrition, and nutraceutical.

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