How to Keep an Erection Longer, Naturally

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Want to learn how to keep an erection harder and longer the natural way? Find out the natural solutions to potential sex life problems.

There may come a time in a man’s life when what was once a frequent and rock-solid occurrence evolves into a lesser-spotted object of concern.

I’m talking about your erection, and I’m not going to mention Viagra.

It turns out that getting an erection and how to keep an erection is a fairly complicated process. It involves your heart, blood vessels, hormones, nerves, head and even your mood. 

Take that into account along with the fact that an erect penis requires up to eight times more blood than a flaccid penis, and you can quickly understand how your ‘old-faithful’ might misbehave once in a while.

It’s a huge cause of concern for many men, but don’t go online shopping for those blue pills just yet. Read on for what you can do to help you get up and stay up. 

It Might Be Time to Assess Your Life

Let’s start with some tough love.

I want you to think of your penis as a barometer for how confident you feel in your life as a whole. If your erections are shortly-lived and on the limp side then there’s a large chance that other areas of your life are somewhat similar.

All those times you thought about going to the gym, but chose to stay on the couch, or let day-to-day tasks pile up because you didn’t feel like facing them.

Every time you give in and order a pizza even though you’re watching your weight. Or avoid a tough conversation you need to have, well, every time you’re actually responsible for lowering your testosterone levels. 

If you want to get harder, then half the battle might be won by acting harder.

The more we achieve on a daily basis the more alive we start to feel. Getting things done and challenging ourselves actually activates the dopamine pathways in our brain, which play a big part in arousal.

How to Get an Erection With Exercise

Physical inactivity can have a huge negative impact on your erectile function not to mention your self-confidence. 

Studies actually show that as physical activity levels improve, so do erections!

Cardiovascular activity will improve heart health and boost your circulation helping to keep a steady and strong blood supply to the penis when you need it.

Strength training will allow you to challenge yourself and build muscle which will also build your confidence and increase your testosterone levels. 

And Exercise Your Penis

I’m not talking about porn marathons. In fact, you need to cut out porn.

I’m sorry, but it’s true. Watching pornography whilst masturbating actually takes your mind off the physical sensations you are having distracting you from the connection you have with your penis. It also creates a habit of rushing for the finish line.

Instead, treat masturbation as a training ground for the real thing. No one is out there looking for a sexual partner who is done and asleep within a few minutes.

The 9-5 method is a great way to train your penis for longer and harder erections. Here’s how it works:

Have a 1-10 scale of sexual arousal in your head. (1 is ironing your work shirt on a tired Monday morning and 10 is an orgasm). With that in mind, you want to masturbate so that your level of arousal increases from 5 to 9 and then reduce the intensity so that it returns to 5. Do this repeatedly for anywhere between 10 and 45 minutes. 

By not rushing towards orgasm, but frequently coming close you actually build awareness and control over your orgasm point.

Watch Your Weight

A man with a 42-inch waist is 50% more likely to suffer from erectile dysfunction than one with a 32-inch waist.

Carrying excess fat can result in the damaging of blood vessels, decreasing testosterone levels and causing a state of generalized inflammation in the body.

All of this is bad news for your erection. Not to mention the lack of self-confidence and lowered sex drive that is sometimes associated with being overweight.


First of all, a balanced diet is an essential part of maintaining a healthy weight (see above), but there are certain foods that might help you out further.

Dark berries and pomegranate juice are rich in antioxidants that can reduce the levels of free radicals which impede nitric oxide production, improving penile blood flow.

Lean sources of protein, when paired with exercise, will help your body build muscle and burn fat, which can boost your testosterone levels.

Eat more fresh fruit and vegetables. Avoid processed foods and unnecessary salt and sugars. Eat with your cardiovascular system in mind and avoid fried and fatty foods. 


There are a number of natural supplements that boast testosterone boosting and erection improving properties. I’m not going to go into them individually, but this list will highlight some of the key players:

  • Maca
  • Tribulus Terrestris
  • L-arginine
  • Antler Velvet 
  • Zinc
  • Ginseng
  • Fenugreek
  • D-Aspartic Acid
  • Horny Goat Weed

Ease up on the Booze

It’s not just about how many times she’s heard ‘I must have drunk too much.’ One study found that the amount of alcohol a person consumes can relate directly to their chance of developing sexual dysfunction.

Alcohol is a depressant, so heavy use can lower testosterone and decrease sexual desire over time. It can also make it difficult to achieve and maintain erections or reach an orgasm while under its influence.  

Quit Smoking

Smoking can damage the blood vessels and fully functional blood vessels are essential for achieving and maintaining an erection.

One study showed that not only smoking, but nicotine itself can get in the way of you getting it up. 

Relax & Sleep More

Never underestimate the power of stress. With more stress comes more cortisol, and that means less testosterone.

Take some time out to look at your life and try and identify the frequent stressors. Find  ways to avoid or eliminate them completely, and thank yourself later

We live in busy times, but 7-9 hours of sleep each night is a good way to make sure your body gets the time it needs to recover from the stress of the day.

Finding time to meditate during the day can also help further stress reduction. 

Talk to Your Partner

Last, but by no means least. Having what might at first seem like an awkward conversation with your partner can prove to be a huge upheaval of the anxiety you’re feeling. 

This alone might be enough to get you back on track, and it can also open up a dialogue regarding things you can do to spice things up together in the bedroom.

Hopefully, the panic is over, or at least on the way to being over.

With these tips on how to keep an erection you can start working towards the old sex life you love and miss. And who knows, you might even find an improved one waiting for you.

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