Caring for physical and mental health, staying active, and keeping a balanced diet can contribute to sexual well-being — and are part of how to improve sexual performance.
Having a healthy sexual life is an important part of any man’s well-being. That’s why many ask how to improve sexual performance and have a more satisfying experience at the big moment.
A satisfying sex life is associated with improved self-esteem and may have a positive impact on physical and emotional health. Understanding that it’s possible to improve this area is an important step for those seeking more confidence and comfort with intimacy.
Performance is directly linked to multiple factors—physical, mental, and emotional health. Therefore, caring for both body and mind is essential.
Keep reading for practical, evidence-informed tips on how to improve sexual performance.
What is sexual performance?
Sexual performance is someone’s ability to have a satisfying intimate life.
It includes becoming and staying aroused, having an erection (for men), and reaching orgasm. Many factors influence this performance, including physical, emotional, and mental health.
Physical health matters. Adequate blood flow is essential for achieving and maintaining an erection. In addition, hormones such as testosterone are related to libido.
Emotional and psychological aspects also play a major role. Stress, anxiety, self-esteem, and relationship quality are key. For example, performance anxiety is a common concern that can interfere with sexual activity.
Sexual performance depends on a combination of factors. It’s normal to face challenges at different times in life, and performance may vary.
10 tips on how to improve sexual performance
Learning how to improve sexual performance can feel challenging, but some practical tips make a meaningful difference. Often, people look for quick fixes or medications, overlooking simple lifestyle measures that may help. Below are 10 suggestions to support performance at the big moment.
1) Care for penile hygiene
First, keep the penis clean. Daily hygiene supports men’s health and helps prevent diseases and complications.
According to the Brazilian Society of Urology, more than 6,000 penile amputations were recorded between 2013 and 2023. Causes include penile cancer and infections that may affect the organ when hygiene is inadequate.
Uncircumcised men—those with a foreskin—should gently retract it and wash the glans with water and soap during bathing.
If exposing the glans is difficult, seek medical advice.
Sores, blisters, discharge, or burning with sex or urination also warrant prompt evaluation by a urologist.
2) Get regular checkups
Is your annual checkup up to date? Routine tests—especially those that assess hormones and the prostate—help monitor sexual health.
Hormonal imbalances can interfere with sexual function and may signal prostate issues. When needed, early evaluation helps guide appropriate care.
Men with excess weight should pay close attention to hormonal levels and adopt a healthy lifestyle to support weight and hormonal balance.
Men over 45 should stay attentive to cancer screening, as incidence increases with age.
3) Exercise regularly
Leaving a sedentary lifestyle may support sexual performance.
A study on the influence of physical activity on male sexual function analyzed 15 studies on the topic.
The authors reported that exercise is associated with nitric oxide pathways and testosterone levels.
These factors relate to blood flow, which is relevant for erection maintenance.
4) Mind your diet
Keeping a healthy diet is helpful for those learning how to improve sexual performance.
Foods like strawberries, watermelon, and ginger are associated with circulation—an important factor for sexual health.
Almonds, avocado, and oysters are often associated with hormonal support, including testosterone.
5) Check penile curvature
To support performance, be attentive to penile anatomy.
Curvature beyond what’s typical may indicate Peyronie’s disease, which can cause discomfort and affect intimacy.
Another explanation is congenital curvature, also called “youth curvature.”
If you notice changes, seek medical guidance.
6) Be well with yourself
Mental health matters as much as physical health.
Work on self-confidence, know your body, and prioritize good sleep—these habits may support erection quality and comfort during sex.
Concerns about size or girth are common and may increase performance pressure. If the penis reaches sufficient rigidity for penetration, it may be considered functional within the range of normal.
7) Sleep well
A good night’s sleep supports daily energy.
A study on the relationship between sleep and testosterone explains how adequate sleep relates to male sexual health.
Researchers evaluated 1,274 men over 65 using questionnaires on sleep duration and insomnia.
Results suggested higher testosterone with longer sleep duration.
In short, better sleep may support energy when it matters.
8) Manage stress and anxiety
Learning how to improve sexual performance also involves managing stress and anxiety.
Both are associated with increased cortisol. Often called the “stress hormone,” cortisol can reduce libido and affect erectile function.
According to the American Psychological Association, physical activity is effective for reducing stress and improving energy.
9) Keep open communication
Open communication with your partner supports a satisfying sex life. Discussing expectations, desires, and concerns helps create a trusting and intimate environment.
Talking about preferences and fantasies may help find common ground and reduce performance pressure, allowing you to focus on connection.
Effective communication strengthens emotional bonds and may make intimacy feel more fulfilling. Set time aside for honest conversations.
10) Try mindfulness and meditation
Meditation is associated with mental and physical benefits, including aspects related to performance. A study by the University of São Paulo (FMUSP) and the Federal University of São Paulo (UNIFESP) observed that mindfulness may reduce anxiety and improve sexual satisfaction.
Regular practice can calm the mind, reduce stress, and improve body awareness. Mindfulness techniques help focus on the present, potentially easing performance anxiety and enhancing pleasure.
It may also support circulation, relevant for erectile function. Consider guided sessions or apps and observe how your well-being responds.
Signs it may be time to look at your sexual performance
Some signs suggest intimate concerns. Learn what they are and what may help.
Erection difficulties
Occasional difficulty achieving an erection can happen. If difficulty having an erection is frequent, seek medical advice.
A specialist can check for potential issues such as diabetes, high blood pressure, or hormonal imbalance.
If no physical cause is identified, psychotherapy may help explore emotional factors.
With appropriate support, it’s possible to identify causes and discuss therapeutic options that may assist sexual function.
Low libido
Low libido refers to decreased sexual desire. It may be linked to tiredness, stress, relationship challenges, or physical/emotional health issues.
While fluctuations are normal, persistent lack of desire should be evaluated.
Pain during sex
Pain during sex signals something may be wrong. Possible causes include infections, prostate conditions, or anxiety. Don’t ignore persistent symptoms.
Ejaculation concerns
Common issues include premature ejaculation and delayed ejaculation. Causes can be physical (e.g., prostate) or psychological.
Infertility
Male infertility is difficulty conceiving after a year of regular, unprotected intercourse. It may involve sperm count and motility or hormonal factors.
Visit Dr. Paulo Egydio’s YouTube channel for more on men’s health
Caring for physical and mental health supports a better intimate experience.
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