Last updated on February 6, 2020

We all aspire to have a well-balanced life. We engage in fitness activities regularly to ensure this.

For this reason, we also refrain from consuming an unhealthy diet. The most important aim of these acts is to remain fit and to enhance our stamina.

Stamina is a special capability that allows us to perform physical and mental activities with ease for a longer duration of time.

It is often linked with the term ‘endurance’ which also means to be able to perform to the optimum levels possible. In today’s world, due to our busy lifestyles, we have adopted a lot of bad habits.

We only focus on the superficial layers and don’t pay attention to our inner wellness. Going to the gym isn’t enough if we are unhappy and depriving ourselves. 

7 Simple Ways to Boost Your Stamina

Therefore, it is vital to have good mental health for keeping our endurance levels at their best. How much time will it take to achieve a fit body? Well, we must not look at the time duration but instead should focus every day to increase our stamina and perform at our level best.

So, here are seven ways to increase your endurance level to boost your stamina:

1. Exercise and Meditation

We all have heard the quote, ‘Master your minds and you will master your body!’

It is indeed a fact that in order to prosper, we must follow the right path which uplifts our soul and body simultaneously. There are many exercises like running, swimming, jumping, cycling, skipping stretching, etc. which you can perform on a regular basis.

These are best suited for enhancing muscular and cardiovascular strength.

Beginners should start performing these exercises at a slower pace and gradually over a week or so, they can increase the duration. This will ensure the meeting of goals without any injury or strain. Many people who don’t like to go out for running can run on a treadmill or can hop or jog in the same spot.

Also, lifting weights like dumbbells or weighted bars can increase our strength by favouring our skeletal muscles. Yoga is another way to upgrade our stamina levels. Here are some yoga postures that will help to stay active:

  • Navasana: In this asana, the legs are stretched out along with the arms while keeping the backbone straight. As we exhale, we must bring our feet closer to the chest by lifting them upwards slowly. We must keep our line of sight straight as we try to lift our legs higher to the eye level. This is also called a ‘boat pose’. It mainly centers stress on the thighs and stomach.
  • Urdhva Mukha Svanasana: Firstly, lie on the floor with chin facing towards the ground. Remember to keep the body and legs straight and completely stretched. By pushing your hands, raise your body 2-3 inches from the ground. The neck should be parallel to the ground. Repeat this posture 4-5 times daily and don’t forget to exhale while lifting your body upwards. This is best suited for the health of your backbone.
  • Utkata Konasana: This asana is all about balance and the stability of your body which has a direct link to your stamina. To perform this, stand straight and slowly stretch your legs, keeping a distance of three inches in between your feet. Now, make sure that both your toes make 45 degrees with your heels. Bend your knees, so that the thighs remain parallel to the floor. While keeping this position, stretch both arms upwards with fingers pointing to the sky. Now, try to hold this position for as long as you can.

Strength & Stamina Yogalates

2. A Healthy Diet

It is very important to consume a diet that is rich in proteins, minerals, vitamins, and carbohydrates. Due to our busy schedules, we neglect the importance of having food that benefits our body. We often consume junk food which does not have any nutritional value.

Therefore, paying attention to what we eat is mandatory for our good health.

  • Complex Carbohydrates: To boost your stamina to the supreme level, you should consume complex carbohydrates daily. Complex carbs are present in foods like whole grains, beans, vegetables, and bread. It is converted into a glucose molecule in the bloodstream that provides energy.
  • Proteins: Proteins are the most crucial nutrients that act as building blocks for our body; cells, tissues, hair, and nails. Food items like oats, milk, eggs, broccoli, almonds, and cheese are some of the high protein-rich food products. They are responsible for balancing out every activity of our body’s cells thus boosting stamina levels.
  • Vitamin C: In the vitamin family, Vitamin C is a special compound needed for the body to have a great immune system. Citrus fruits like kiwi, oranges, amla, guava, pineapple, and grapes are a rich source of Vitamin C. It is good for your skin and is also an outstanding warrior who fights against cold and cough. In the present day, where we are prone to many diseases due to bad quality of air and water, vitamin C is a boon for a healthy and disease-free body.
  • Magnesium: Out of all the minerals present in our body, magnesium is the most abundantly found. 50% in bones and a considerable amount is present in tissues and organs. It is a vital substance that helps us to perform endurance activities regularly since it is responsible for increasing the oxygen capacity of our body. Food items like soybeans, wheat germ, white beans, oats, and spinach are some of the high magnesium content products.

3. Stay Hydrated

We all have experienced the thirst for water after exercising strenuously. Water is one of the greatest necessities of life that we require to thrive on this planet. Furthermore, if we don’t consume water at regular intervals, we might suffer energy loss which can lead to fatigue.

All athletes drink a lot of water to keep them fresh and active. Water has a direct association with increasing your blood circulation and keeping your muscles active.

Also, if we form a habit of drinking water in the morning, it works wonders by improving digestion, metabolism and releasing dead cells from the body. Apart from just water, there are certain juices that are always prescribed by nutritionists like beetroot juice, apple juice, orange juice, pineapple juice, etc..

These are rich in vitamins, minerals, folic acids, and most importantly antioxidants. They keep us energized all day long by removing stress and physical exhaustion. It is always beneficial to consume homemade juices rather than consuming packaged energy drinks.

This is due to the presence of preservatives in packaged food items that destroy the nutritional component of food. Therefore, we should always take an initiative to prepare a healthy drink for ourselves in the morning to boost our stamina levels.

4. A Good Night’s Sleep

Everybody requires sound sleep at the end of a long day. Due to our busy lifestyle, we are constantly preoccupied with acquiring knowledge and adapting to new environments due to our choices. This means not only our body but also our brain is always working vigorously.

It certainly needs rest to avoid risks such as heart disease, high blood pressure, diabetes, etc. It is always prescribed to have at least 7-8 hours of sleep every day to keep your mind and body balanced. 

It has been found through studies that less amount of sleep can result in an increased level of cortisol hormone (known as the stress hormone) and can also decrease the production of glycogen and carbohydrates present in our cells that help our body during physical activity.

This means to avoid fatigue, low enthusiasm or loss of energy we must sleep for a proper amount of time so that we can focus on our daily tasks. A sound sleep is directly linked to having good stamina and endurance levels that enable us to perform any task for a longer duration.

7 Simple Ways to Boost Your Stamina

5. Listening to Music

We listen to music of different genres depending on our mood. But do you know that music can also help increase our stamina levels? Studies have found that listening to music while exercising can improve the quality of our workout session and bring positive vibes around us.

You may have noticed that music with fast beats can facilitate you to run faster on a treadmill or to pedal faster while cycling. This is because the tempo at which we listen to music is directly proportional to the intensity we put into performing any workout.

Most trainers suggest music of different tempos to obtain maximum results in endurance levels, growth, and strength.

6. Ashwagandha and Caffeine

Many people don’t know this, but these two vegan products are best suited to facilitate a productive lifestyle. To kick start your day full of passion and energy you must drink coffee. Having one cup of coffee in the morning can increase your metabolic rate and effectively burn fat faster.

It has caffeine which is also responsible for increasing the pace of heartbeat, thus providing a boost of energy during workouts. The consumption of coffee helps in building concentration which leads to a sharp memory.

Ashwagandha, on the other hand, is an ancient ayurvedic herb that helps in improving stamina and vitality. Mainly the root of this plant is used to help reduce blood sugar levels, stress, and fatigue. It also helps in building muscle mass and strength. 

Now, as we are aware of the benefits of coffee and ashwagandha individually, we must also know about their combined capability to reduce stress. One can sprinkle ashwagandha powder in a cup of coffee to increase physical endurance and brain performance.

7. Quit Smoking

Smoking is a habit that affects a large population in our country. Smoking directly affects our lung's capacity to hold oxygen.

Cigarettes have tar which coats our lungs and reduces the elasticity of air sacs. It also affects the heart as during smoking heart rate increases. This situation can be hazardous when we perform any physical activity. It deteriorates the endurance levels.

Moreover, the nicotine and carbon monoxide present in cigarettes makes our arteries narrow which results in low blood supply to muscles, brain, heart, and other organs. When we perform any physical activity, our narrow arteries restrict the amount of oxygen to make it less than what is needed by the muscles.

We have to realize the need to quit smoking and build a healthy and disease-free lifestyle, given our current environment.

About the author 

Pinki

Pinki Bakshi has started her career in writing abstracts for research papers. Her education in microbiology, biotech, and yoga has helped her in broadening her knowledge base from the scientific to the spiritual domain. She has previously worked with HCL healthcare as an analyst. She is spiritually inclined and now imparts her knowledge of yoga and meditation to others. Her passion for words and their usage to create a rhythm is reflected through her writings. She is diet-conscious and is a fitness enthusiast as well. Know More About Pinki

Piyush Kashyap is a Ph.D student at Sant Longowal Institute of Engineering and Technology, Sangrur. He is a budding editor/ writer and has been working as a part-time reviewer for online content. He loves to read tech-based articles and has a knack for reviewing such articles He likes to stay updated about the latest trends in technology. He has also been working as a reviewer for many scientific journals. He also writes articles based on science. Know More About Piyush

Piyush Kashyap is a Ph.D student at Sant Longowal Institute of Engineering and Technology, Sangrur. He is a budding editor/ writer and has been working as a part-time reviewer for online content. He loves to read tech-based articles and has a knack for reviewing such articles He likes to stay updated about the latest trends in technology. He has also been working as a reviewer for many scientific journals. He also writes articles based on science. Know More About Piyush

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