How to Maintain Erection for 30 Minutes

Health Tips - Nov 28, 2023

Updated at

Jun 04, 2024

Jennifer Litner - Reviewer Image
Medically reviewed by

Jennifer Litner

Written by

Jamie Smith

how to maintain erection for 30 minutes

Do you know what the most frustrating and embarrassing thing is about having sexual intercourse? not staying hard or erect for long enough to give your female partner a satisfactory orgasm.

If you’re failing to perform longer and better, you might be suffering from premature ejaculation, a common problem in men with a worldwide prevalence of 30%.

Still, one question is popping up in your mind: how to maintain erection for 30 minutes? Read on to learn some of the best ways, including natural and medical.

But before breaking down these tips, let’s understand what PE is.

What is premature ejaculation and what are its causes?

When the release of sperm or ejaculation happens sooner than you or your partner desire after you start penetrative sex, it’s referred to as premature ejaculation (PE).

One of the most common disorders that affect your sexual health is self-esteem, quality of life, and your relationship with your partner. If we look at the states, one in three men aged 18 to 59 years old can experience PE during sexual encounters.

It's more frustrating because you can't control the climax, and things don't exactly happen as you want them to.

PE is also known as rapid ejaculation and a premature climax, which means you unconditionally lose erection by ejaculating in less than one minute or at the very beginning of the performance.

From depression to performance anxiety and heart disease to high blood pressure, there could be many factors that cause premature ejaculation, including psychological and physical issues.

Luckily, there are some medications and natural ways you might follow to address this condition effectively.

How does an erection work?

To get an erection, there is a connection between your mind, blood flow, and penis. Let’s understand this in detail.

When men become sexually aroused during sex time, our brain passes that signal to the body through the spinal cord and nerves.

Nitrate oxide is released during this process to encourage cyclic guanosine monophosphate (cGMP).

cGMP relaxes the mussels of the penis and allows blood to flow into the cavernosal arteries.

As fast as blood flows to vessels, the flow of blood is trapped in the penis, which causes an erection.

To break down cGMP, an enzyme called phosphodiesterase-5 (PDE-5) is released, and as a result, the penis returns to its normal condition as it used to be.

Things you can do to prolong erections

If you don’t follow the below tips regularly, forget to get rid of this situation. However, there are several things you can do to not wake up early and last longer in bed.

1. Do exercise regularly

Regular exercise is one of the most important lifestyle factors that is most strongly associated with overall well-being, and erection function.

If you’re focused on improving your erection problem and sex life, cardio is the most preferable option for you.

Cardio exercise plays a key role in improving the cardiovascular system which stimulates the heart to circulate blood smoothly in vessels inside the penis and overall body. 

Research suggests that cardio exercise such as hitting the gym, running, walking, and whatever you do high-intensity physical activity for 40 minutes per day can result in significant improvement in erectile dysfunction symptoms.

Simply put, daily exercise maintains healthy blood flow within the body which directly impacts your erection strength and duration.

Another exercise that experts suggest the most is pelvic floor exercises like Kegels, which strengthen your pelvic floor muscles and provide you the muscle control to hold back if you want to hit the brakes on earlier ejaculation.

Not quickly but surely after some time, you will be able to sustain ejaculation and continue your long sexual intercourse with your partner.

2. Use the step-and-start method

When you are about to come or nearing climax, withdraw your penis from your partner and allow yourself to relax enough to prevent ejaculation. By stopping yourself from ejaculating, you can learn to prolong the sexual experience and delay ejaculation a few times.

Relax, take time, and then you can start the performance again.

This little process can help you to not cum early and maintain your erection for further intercourse.

Either you can kiss your partner or ask her (your partner) how is going so you can adjust accordingly for better performance.

3. Check your testosterone level

Low testosterone is responsible for erectile dysfunction and other sexual disease. Which affects your performance.

If you aren’t stimulated and have less sex drive, you must check your testosterone level by healthcare professionals.

The study suggests that testosterone level usually decreases slowly (1% per year) as men age.

However, there are some proven ways to increase your testosterone level naturally.

4. Work on improving mental health

Some psychological factors and mental health concerns like depression, stress, and performance anxiety may affect your ability to erect longer while having sex. 

According to research, comorbid anxiety disorders and depression in men can contribute to disorders such as erectile dysfunction (ED) and premature ejaculation (PE). 

If you feel mentally ill, unconfident, anxious, and less arousal for physical activity, talk to your healthcare provider or go to a sex therapist.

They may be able to prescribe medication and treatment.

5. Essential medications

If you find it difficult to maintain erection for 30 minutes and give your partner sexual pleasure, taking essential medications is generally the first line of treatment that inhibits the enzyme responsible for the contraction of blood vessels and increases blood flow in the male penis.

ED medications like Kamagra 100mg (Generic Viagra) and Tastylia 20mg (Generic Cialis) known as PDE-5 inhibitors allow men to stay harder by getting and maintaining an erection.

Sometimes medications could affect your health, so it's great if you consult to doctor before taking them. 

6. Nutritious and balanced diet

A balanced - diet plays a key role in sexual dysfunction. Fruits, vegetables, and nutritious rich foods play an important role in improving blood flow, nerve function, and cardiovascular health. 

Food that's full of antioxidants like green vegetables and dark chocolate can help your body make more nitric oxide,  increase blood flow, and treat erectile dysfunction.

Also, look at some Best Vitamins for Erectile Strength, if you have any vitamin deficiency.

7. Masturbate before you go for sex

Masturbation before you go for sex can work to deal with premature ejaculation so experiment and see what works best for you

When you ejaculate the first time, it will take some time to get the erection back and you will be able to not cum fast.

8. Apply the squeeze technique

Sometimes medication doesn’t work but the technique does.

If you really want to spice up your sexual performance and enjoy it for longer, squeezing is the best technique to apply. This technique was medically recommended to prevent earlier ejaculation. 

When ejaculation is at its peak, squeeze for roughly 20 to 30 seconds with your or your partner’s hand.

This can increase the duration of an erection and give you control over ejaculation.

Remember,  Never squeeze too hard, it will be harmful to your penis.

9. Try SSRIs

After erectile dysfunction mediation, check out Selective Serotonin Reuptake Inhibitors (SSRIs).

This medication increases the amount of Serotonin in the brain that helps to delay the process of ejaculation so you do not cum quickly and keep your erection without loss.

In short, it makes the connection between your penis and your brain. Using SSRIs many people have shown some improvements to maintain their erection for at least half of an hour.

10. Use a thicker condom

Using a thicker condom can help men prevent early ejaculation and maintain their erection. So when you are excited about sexual activity do not forget to wear a thick condom as It reduces penile sensitivity.

Some normal condoms contain rubbers that increase the sensitivity of the penis inside her.

11. Change positions frequently

As men, if you find yourself having trouble staying hard or reaching climax a bit faster than you’d like, change your position that’ll help you last longer in bed.

There are plenty of positions that you can use during sexual performance.

For example nearly climax time, change position quickly, and start again.

many men have found this as the best option to stay harder for a long time period.

12. Quit smoking

Your health depends on your lifestyle, a healthier lifestyle or routine means better your health mentally and physically.

If you are addicted to smoking, it is really bad for your health and it just doesn’t ruin your mental health but also ruins your sexual health.

Smoking causes impotence in men and premature ejaculation as it affects erection strength, and sperm quality, and damages blood vessels and penile tissue,

According to research smoking addicted person has a small penis as compared to non-smokers.

We have also covered the topic of How Long The Man Can Stay Erect that you might get helpful.

The reason why men lose erections quickly

It never feels good when you try harder to make your partner sexually pleased but lose your erection before the finish line.

You can lose erection quickly or can’t maintain it while having sex for a lot of reasons including

  • Physical health issues:- heart disease, and physical injuries
  • Recreational drugs
  • Bad lifestyle factors like smoking, alcohol intake, and consumption of porn
  • Psychological factors like anxiety and depression


How to maintain erection for 30 minutes or longer depends on your lifestyle, diet, stamina level, and more.

All those tips listed above can help you improve erectile function but they don’t have as much effect as medications.

You can talk to your healthcare provider or doctor for advisory purposes about medicine and underlying health conditions.