How to Increase Your Physical Stamina and Strength

Physical Stamina refers to the energy needed to keep going for an extended period of time. It is mainly used for exertion needed for physical activities like sports. Stamina can also be related to mental exertion needed to perform a task. The mental aspect of enduring exertion is called endurance. Stamina is the ability to sustain prolonged physical and mental effort. One who has physical or mental stamina does not tend to get tired easily. Endurance and Stamina are two sides of the same coin.

We often lack stamina by the end of the day. Some experience tiredness even in the mornings. Present-day sedentary lifestyle, irregular routine, sleeping too less or more, unhealthy eating habits, unhealthy food choices, too much stress has resulted in a lack of stamina in most of us. Boosting one’s stamina naturally has no ill effects.

1. Active Life

Stamina can be increased by eating a healthy balanced diet and getting plenty of physical exercises. Leading an active life is the key to increasing strength. Along with it giving your body proper rest is also very important. Taking breaks helps in improving physical as well as mental stamina. The most important thing in order to boost the physical stamina is to take it slow and not hurry up with things. It is important for the body to adjust with the new exercise or new routine and get better day by day.

2. Work Out Regularly

It is highly recommended to work out regularly. At least 30 minutes of exercise is needed to strengthen the muscles. The duration and intensity of workouts should be increased gradually. Exercise causes the body to release epinephrine and norepinephrine stress hormones that make one feel energized. Stretching before the exercise and cooling down after the workouts is very important to avoid muscle strains. If the body isn’t heated enough by warm up, it might end up hurting. The best exercise to boost up stamina, as well as strength and endurance, is to lift weights. Start with lighter weights and increase them week by week.

Exercises like swimming, biking, running or jogging are very beneficial in increasing stamina. A small walk after meals ensures that food gets digested properly and toxins get flushed out. This results in muscle relaxation and eventually increases the body’s stamina.

3. Staying Hydrated

Staying hydrated is the key to increase stamina at home. Lack of energy is directly related to dehydration. To boost the metabolism and improve digestion, one should sip on some warm water, first thing in the morning. Sipping warm water is very effective in boosting stamina and endurance. Water is needed to keep body cells healthy. In the absence of water, the cells start to shrink and the body muscles become stiff and start wearing off leading to a feeling of tiredness.  A cup of green tea may also be taken to fight fatigue and reduce stress.

4. Good Night Sleep

A good night sleep is the best remedy to boost energy, to heal and cure itself. Proper rest helps to concentrate better the next day. Adequate period of sleep and rest make one feel refreshed and energized so we can focus better, perform better and work for longer period of time. It is always recommended to maintain a gap of two to three hours between dinner and sleep to boost up metabolism and enhance digestion. Sleeping immediately after eating leads to fat accumulation in the body.

Yoga and Meditation are great ways to increase the resistance of the body. They help with increasing mental alertness and physical strength by keeping the stress away.  Yoga is very beneficial in increasing the functioning of the lungs by helping air sacs to fill completely.

5. Healthy Foods

To increase the stamina, it is very important to know what you are eating and how much you are eating. Healthy foods usually low-fat diet but rich in starches and carbohydrates help in building up the stamina and increase the energy levels naturally. Never skip on carbs as they are much needed for muscle building so one should eat grains, pasta, brown bread, and cereals. One needs to eat small meals throughout the day to keep the body steadily supplied with energy. It is always advised to snack on fruits, nuts, raw vegetables and lean proteins in between the meals. A handful of almonds, cashews, hazelnuts should be consumed daily.

The absence of essential nutrient from diet depletes the energy levels. It is very important to consume Vitamin C on daily basis. The diet should be rich in iron, proteins and complex carb. These nutrients help in generating energy, developing or repairing the muscles, tissues and also boosting up the body’s immune system. Foods with a low glycemic index (whose sugars are absorbed slowly) should be consumed. These include whole grains, high fiber vegetables and healthy oils like olive oil. These help to avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Consuming Good fats is also important. Good fat sources are fish oil, flax seeds, chia seeds, dark chocolate, and avocados.

Breakfast is the most essential meal of the day and should never be skipped. It helps improve the body’s metabolism. The most highly recommended breakfast is oatmeal, banana, peanut butter sandwich, eggs, and lean meats. A glass of beetroot juice with breakfast works wonders in increasing the stamina. One may also opt for Apple cider Vinegar to beat exhaustion. Turmeric enhances muscle repair and boosts stamina. It also helps to reduce the recovery time due to its powerful anti-inflammatory properties. Regular meals should be cooked with turmeric.

It is very important to keep an eye on sodium intake as if the sodium level drops too much, one may feel dizzy and tired. Low sodium levels lead to an electrolyte imbalance which is not good.

Using natural ways and methods to boost stamina offer long-term results and should be preferred over taking pills or supplements. Lack of stamina may be a symptom of some underlying condition and should be taken seriously.