Do you get tired after climbing a few stairs? Do you feel exhausted after walking for 10 minutes? Does exercising effectively seem like a far-fetched dream? If you answered yes to any of these questions, you need to work on your stamina. Stamina is the strength and energy needed to exert oneself for an extended period of time. Whether you’re training for a marathon or chasing a toddler around the house, there are plenty of reasons to want more stamina.
The word Stamina most commonly refers to the exertion needed for physical activities like exercise and sports. However, it can also refer to the mental exertion needed to perform a task or get through a difficult situation. Improving both types of stamina is a great choice if you’re interested in living and feeling healthier. Having good stamina allows you to perform your daily activities at a higher level using less energy. In short, it helps you stay fit and healthy.
But to boost your Stamina you go to the store, and you’ll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there’s little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are tons of things you can do to enhance your own natural energy levels. Here are some useful and natural ways to boost your Stamina Level.
Eat healthy and balanced diet
Food is the fuel your body gets its energy from. A healthy, well-balanced diet keeps your body healthy and energized, raising your stamina. Try to eat a well-balanced, low-fat diet that includes plenty of fruits, vegetables and lean meats to keep your body steadily supplied with energy throughout a workout, get energy by eating several smaller meals throughout the day rather than one or two large meals. Snack on fruits, raw vegetables, nuts and other lean proteins between meals. Carry high-energy fruit and nut mixes with you during times of extended performance, such as hiking, cycling or cramming for final exams.
If you are into high-intensity workouts or activity, your diet can supplement the energy required to complete the activity. Along with proteins and fats, you must increase the intake of carbohydrates if you perform high-intensity activities. You can consume bananas and apples, foods rich in fiber, such as berries, cereal grains, etc., brown rice, and other starchy foods, such as sweet potatoes, to supplement your body with carbohydrates and increase your stamina. However, one must avoid the intake of dairy products, processed foods, such as pasta, alcohol, fried foods, and low-calorie foods and beverages as they can lower energy levels.
Exercising is another way to build your stamina. Whether it is a typical run on the treadmill, swimming, cycling, or aerobics, exercise promotes cardiovascular fitness. This, in turn, can help increase stamina, endurance, strength, and flexibility. Physical exercise increases your overall energy level and stamina over a long period of time. For adults, the Department of Health and Human Services recommends at least 150 minutes of moderate cardiovascular exercise per week (or 75 minutes of intense cardiovascular exercise), along with strength-building exercise sessions at least twice a week.
The health benefits of drinking lots of water are numerous – it can help you lose weight, prevent kidney stones, and much more. Water can also increase stamina by fighting muscle fatigue. Muscle tissue that is under-hydrated can under-perform, so keep your stamina up by drinking water a few hours before strenuous exercise and during your workout as well. If you’re starting on a long-distance run or an extended exercise, have plenty of fluids with you so they’ll be available if you get thirsty later.
If you’re likely to drink more fluid if your drink is flavoured, consider using a sports drink like Gatorade, Powerade, etc. to dilute with water in a 7:1 ratio. Add just a splash of the sports drink to your water to add some flavor. These drinks have the added benefit of replacing your body’s electrolytes – important nutrients involved in muscle function that are lost when you sweat. However, if you’re also trying to lose weight, note that these drinks can be calorie-dense. Use caffeinated energy drinks sparingly. They’re good for a short boost, but can hamper long-term stamina.
Ashwagandha is an herbal supplement that has been associated with improved cardiovascular endurance and stamina. Research shows that it can enhance longevity and immunity.
You can take a supplement of this herb in tablet or powder form. Make sure you consult your doctor for the right dosage as excessive consumption of ashwagandha can cause vomiting and diarrhea. Known for its therapeutic properties, ashwagandha is a great option to add to your diet. Not only does it help increase stamina, but it will also increase your energy levels, boost cognitive function, reduce stress and improve overall health. In a study published in an International Quarterly Journal of Research in Ayurveda, eating 300 mg of ashwagandha twice a day improved cardiovascular endurance in 25 athletes.
Meditation Or Yoga
Meditation and yoga are natural ways to relax and reduce stress. Several poses in Iyengar Yoga emphasize on standing poses that can eventually help enhance stamina, alignment of body, and strength. This also builds your physical endurance in the long run. You will believe it or not, but these calm forms of exercise can really help you relax and refocus your attention to improve overall stamina. Meditation or yoga could decrease stress levels and improve your well-being.
Caffeine is a natural stimulant that helps increase a person’s heart rate and give them an energy boost. A small study published in the Journal Of Sports Science and Medicine suggests that caffeine can give people a boost when they are feeling fatigued. However, a person should consume coffee in limit as the body can become tolerant of caffeine, requiring an urge to achieve the same effect. This can be harmful to your health, so be mindful. Caffeine consumption can boost your energy as it leads to an increased release of dopamine and noradrenaline. This can make you feel more alert and energetic and increase your ability to undergo physical exertion.