If you want to maintain a strong erection, your body and mind need to be in good working order. There are several critical factors that play a role in the physical and mental aspects of an erection.

Physical fitness is the most important factor on the physical side of erection. If you want to achieve an erection and sustain it, you will need to be physically fit. If your body is not healthy, it'll be difficult to get blood flowing to different organs and that will result in problems in erection. If you are out of shape or overweight, then this is the time to tune yourself up because otherwise you're going to have election problems.

Getting a hard on is also a very important mental task and so your mental health will also decide whether you can get an erection and can sustain it or not. Even though you can get a morning boner and make get occasional random erection but most of the time you need mental stimulation to get an erection. It is necessary because if you are not turned on, your body will not send more blood to the penis. It means you needed clean and clear mind if you want to get a hard on and sustain it. It is very important for you to keep your mind healthy so that you can have the proper mental stimulation necessary, at the right time.

If you have both physical and mental factors working in tandem, it becomes easier for you to get a hard on and to sustain it as long as necessary. A strong erection need several things to go right and so your erection is a great indicator for your overall health. The things that need to happen for a good erection include release of hormones on demand, carrying the blood to the penis by the arteries with perfect efficiency, transmission of signal by your nervous system without a hitch and working of your mind with your body in perfect harmony.

What you should do?

Exercise

Exercise is the best way to strengthen your heart and your erection. It will increase seminar, strength and flexibility. If blood should go to the penis to its capacity so that you can get a firm erection, it means approximately 6 times its normal flow. It means if your heart is stronger, your arteries will be cleaner and you'll be able to pump more blood with each beat for a longer period of time with less effort. That will help you to get a strong erection and will also help you to maintain it.

Eating

Your diet is also very important in deciding whether you'll be able to get a strong erection and sustain it or not. Obesity is a primary risk factor for diabetes, high cholesterol, high blood pressure, some types of cancers, gallstones, degenerative arthritis and erectile dysfunction. If you have access belly fat, it may be difficult for your body to send enough blood to the penis. It may also result in reduced testosterone production.

When you are aroused, the endothelial cells in the penis released nitric oxide and it causes the muscles to relax which will help in better blood flow. Obesity can damage the endothelium and as a result of that you may not be able to get enough blood to your penis and if that happens, it'll be difficult for you to keep it erect for sustained period of time.

References

1. Hard on Demand
2.Lifestyle modifications and erectile dysfunction: what can be expected?
3.Erectile Dysfunction (ED)