Do you feel easily tired, and exhausted after doing moderate level physical activity? It can be an indication that you lack stamina. It’s time that you should focus on how to increase stamina. Your body needs endurance, and physical strength to accomplish tasks that needs physical effort. Stamina is also important to build strong muscles to withstand prolonged periods of continuous exertion. In this article, we will learn more about stamina, and ways by which a person can naturally enhance its stamina power to perform physical activities without getting fatigue.
What Is Stamina?
Stamina is defined as the energy, and strength that enables a person to sustain mental, and physical effort for longer time period. By improving your stamina, you can endure any form of stress, or discomfort while performing an activity. When you have good stamina, you will encounter lesser chances to experience exhaustion, and fatigue. High stamina enables you to perform daily tasks easily without exhausting yourself by spending too much of energy.
Important Signs That Tell You Lack Stamina
If you feel tired, or deficient in energy after a hectic physical activity, or strenuous workout session, then it could be an obvious reason for concern. However, if you feel lack of endurance, and strength and start to breathe heavily after performing daily chores, then it can be an indication that you need to take an immediate action. Living a sedentary lifestyle, a stressful life, or engaging in any unhealthy lifestyle choice could be the key reasons for it.
Natural Ways How You Can Increase Stamina
If you find that you lack stamina, and relate to any of the above signs, then you really need to work on your improving your stamina.
1. Eat Healthy
What you eat is what you become. Food is one of the main sources of energy. If you want to engage in high-intensity activity, or workouts, then you need a diet that supplements you with the right level of energy needed to accomplish the job.
In addition to fats, and proteins, you will need to increase your carbs consumption. Healthy carbs fuel your body system with quick supply of energy to easily metabolize your food. This results in increasing the stamina, and endurance power of your body.
Sources of healthy carbs include bananas, apples, fiber rich foods that includes cereal grains, berries, and brown rice. Starchy foods, like sweet potato are also a great option for carbs. It not just increases the stamina, but also supplement your body with necessary carbohydrates. These foods provide steady dosage of stamina and can impact the rate of breakdown of carbs.
Avoid eating unhealthy carbs that includes processed foods, alcohol, fried foods, sweetened drinks, and beverages. All these foods have low energy and nil nutrition so you should replace them by a well-balanced healthy diet.
Consume more of foods that have plenty of proteins, iron, and vitamin C. It aids in increasing energy, enhancing immune system, and repairing tissues, and muscles of the body. Kiwis, oranges, cranberries, lemons, guavas, apples, grapes, grapefruits, kale, spinach, tomatoes, bell peppers, cauliflower, broccoli, gooseberry, sprouts, thyme, and basil, are rich sources of vitamin C. Fish, eggs, poultry, cheese, milk, nuts, and legumes are rich in milk, protein, yoghurt, cheese, and that enhances calcium, and iron in the body.
2. Make Meditation And Yoga A Part Of Your Life
If you want to boost stamina in your body, you need to reduce your stress levels. Anxiety, and stress takes up a lot of energy. You will need to adopt yoga, and meditation to relax and lower stress. There are various yoga poses that helps considerably in elevating stamina levels in the body.
Utkatasana, Adho mukha svanasana, Anjaneyasana, Trikonasana, Natrajasana, Ardh Matsyendrasana, and a few more. All these poses help in improving your body stamina, alignment, posture, and strength.
3. Take Ashwagandha supplement to increase Stamina
Ashwagandha is one of the important herbal supplements that is linked with better stamina, and cardiovascular endurance. Scientists have performed study on the herb that not just improves immunity, but also longevity in a person. This supplement is available in powder, capsule or tablet form. Before you include it in your diet, you should consult your doctor about its right dosage as more than permissible consumption of this herb can lead to diarrhea, and vomiting.
4. Consume Caffeine
Consumption of caffeine helps in improving energy levels in a person. It can lead to surge of noradrenaline, and dopamine. Caffeine makes one alert, energetic and strong enough to undertake physical exertion.
Caffeine enhances thermogenesis, and heat production, in the body that aids in burning more calories in the body. Limited amounts of caffeine improve endurance performance of a person. It is important to note that you should not over consume caffeinated drinks as it can increase urge for urination, elevate heart rate and blood pressure, and can even lead you to anxiety, and insomnia.
5. A Peaceful Sleep Helps to Increase Stamina
Another significant way to boost stamina levels, is to get a sound sleep of eight hours. Sleep is one of the major sources of energy. It enhances performance of physical, and mental faculties of the body. It is the time when all the repair and regeneration of cells, tissues, and muscles happen in the body.
A good sleep boosts your metabolism, reduce stress levels, and improve stamina in the body. If due to any reason you feel issues while sleeping at night, then you should try doing yoga, and mediation. This will assist you in preventing mental fatigue, and stress in the body. Having a light dinner, or drinking warm milk before sleep, etc. can help you sink into deep sleep naturally.
6. Do not skip breakfast
Stamina is linked with metabolism. When the food gets digested and absorbed properly in the body, then it provides body with the right level of nutrition, and energy. Poor metabolism deprives the cells, and tissues of the organs from the adequate levels of nutrition. This, in turn, reduces strength of the body.
One of the best ways to enhance your metabolism is by eating breakfast daily. Include foods that are high in fiber, and healthy fats that not just stimulate metabolism, but also provides a continuous flow of energy in the body. Multigrain cereals, eggs, oats, nuts, fruits, peanut butter, are some of the healthy food choices to include in your breakfast.
7. Stay hydrated
Deficiency of water in the body can also be the sign for low stamina. Drinking 8 -10 glasses of water is necessary for optimal functioning of the body. It not just aids in releasing toxins, but also aids in digestion.
A glass of beetroot in breakfast is known to enhance your metabolism in the body. This is because it has good amounts of nitrates, Vitamin C, Vitamin A and fiber that boosts metabolism, reduce fatigue, and improve stamina in the body.
8. Get a daily dose of magnesium
Magnesium is one of the important ingredients that you should include in your diet to improve your stamina. This mineral is very beneficial if you are into any sport or other physical activity.
Magnesium converts glucose into production of energy, that gives an immediate boost to your body. Leafy veggies, seeds, nuts, soybeans, fish, bananas, dark chocolate, and avocado, are good sources of magnesium.
9. Quit Smoking to Increase Stamina
According to a research, smoking has a bad impact on the endurance performance of a person. It impacts the energy levels, and stamina of the person and makes one feel breathless while engaging in any intense physical activity.
What Role Does Exercise Play In Improving Stamina?
Exercise is one of the best ways to develop your stamina. It increases blood circulation, oxygen flow, and promote cardiovascular strength in the body. Some of the effective exercises that are beneficial in improving stamina are brisk walking, running on treadmill, jogging, cycling, swimming, aerobics, dance, strength training etc.
Including exercise in your daily routine help in increasing stamina, strength, flexibility, and endurance of the body. If you can’t make out time for exercise, then try to engage in your favourite outdoor sport, do daily house cleaning and chores on your own, climb stairs, etc.
There are some moves that you can do at your home and need only 15 minutes in a day. These are jumping jacks, squat jumps, burpees, jumping lunges. Before you do any of these exercises, start by a five minutes warmup and end your workout by stretch to prevent any strain in muscles.
Frequently Asked Questions About How to Increase Stamina
1. How much time does it take to increase stamina?
Anything you acquire quickly will not last long and can even have side effects on the body. Safe ways to increase stamina will require a minimum of two weeks to notice results. It is important to note that the duration differs from one person to another. It depends on existing medical condition of the individual, consistency of efforts, and the drive to increase endurance, and strength.
2. Are over the counter stamina boosting drinks effective?
Don’t fall into any marketing gimmicks of stamina boosting drinks in the market that claims you of speedy results. These sugar-enriched drinks can cause more harm than good to your body. Always check with your doctor before you consume any stamina boosting drink.
3. Why do I feel low in energy?
Low energy can be due to medical factors, and lifestyle issues. People who have diabetes, obesity, low testosterone, insomnia etc. generally feel low in energy. Lifestyle factors such as irregular sleep patterns, sedentary lifestyle, and unhealthy diet that lacks necessary nutrition are some of the major causes for low energy.
4. What foods should I consume to enhance stamina?
High in healthy carbs, omega-3 fatty acids, and calories, peanut butter keeps you fuller for a longer time and boost stamina.
Loaded with carbs, bananas are also a good energy source that aids in assisting your workouts.
Quinoa is a super grain that is rich in amino acids, fiber, minerals, vitamins, that has twice as much nutrition as present in other grains. Eating a bowl of it daily keeps you energetic during the day.
This plant protein has high insoluble fiber, minerals, and vitamins that improves muscular strength and stamina.
Eggs qualifies as one of the breakfast foods. High-quality protein in it keeps you satisfied for a longer time and elevate your strength.
Brown rice is a rich source of slow digesting carbs that provides you steady source of energy during the day.
Fatty fishes such as tuna, and salmon are two another rich sources of fatty acids, B vitamins, and protein that are a healthy addition to your well-balanced diet. Eating it also helps in boosting your stamina levels naturally.
5. Is milk beneficial for increasing stamina in the body?
Milk not just hydrates your body, but its electrolyte content helps in maintaining proper fluid balance in the body. Milk is advised as a potent way to improve endurance power.
As you concentrate more on improving your energy levels, it is important to experience recession and increase of energy in your body. Do not expect to operate at maximum capabilities at all times. You should listen to the different faculties of your body and give it rest whenever needed. Do not exert yourself to the level of exhaustion.
If even after implementing all the above tips, you feel that you are not able to improve your stamina, then it is required to check a doctor. He will determine if you have got any underlying health problems that impact your performance. Remain focused on your health goals, and overall well-being.
Hope you liked this article. Please share it with your family, and friends on social media. If you have any queries then do write to us. We would be happy to solve them at the earliest.