Stamina is what we think is physical strength. But we do not associate the word to mental exertion. Mental stamina is as important as your physical stamina. The mental aspect of enduring exertion is referred to as endurance. Endurance and stamina are two sides of the same coin and cannot go without each other. There are steroids and supplements available but they aren’t the way a lot of people prefer going about increasing stamina. The best part is that you need not go that way at all. There are natural means which are a combination of diet, exercise and lifestyle modifications that can increase your stamina the natural way.
Healthy breakfast- Breakfast is the most essential meal of the day and in order to improve your body’s metabolism, its best to not skip this meal. If possible, make oat meal or whole wheat bread and eggs part of your breakfast routine. Occasionally, you can also treat yourself to some peanut butter as it helps increase the intake of ‘good’ calories and can significantly boost your energy. This is because in order to work out and perform exercises effectively, your body needs its fuel, that is, nutrition. Go for low-fat, high protein and more raw foods.
Exercise daily- 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. It help increase the resistance of your body by overcoming fatigue and help you stay fit. Make sure you lift weights and this is also applicable for women. Start with lighter weights and increase the weight week by week.
Smoking- Smoking has a deleterious effect on endurance capacity. It can impact your stamina and energy levels and help you feel less short of breath while performing intense physical activity. It causes both immediate and long-standing effects on exercise and physical activity. Smokers’ increased risks for cancer and heart and respiratory diseases are well known.
Carbs- Carbohydrates such as sweet potatoes, brown bread, etc, provide your body with starch and sugar, which in turn help provide energy and increase stamina. Additionally, complex carbs present in foods like bread, pasta and rice, unlike simple carbs, help you feel energetic and full all day long. Such foods provide an instant source of energy which is used as a fuel by your body. Make sure you snack on some fresh fruits, nuts, and oats as they help keep your blood sugar levels under check, helping lower your cholesterol.
Quality sleep- At least 7-8 hours of sleep daily in order to improve your mental and physical performance. In case you have trouble sleeping at night, spend a few minutes mediating or doing yoga. This will help beat stress and mental fatigue. Going to bed right after a heavy meal can lead to the accumulation of fat in your body. It’s therefore important that you maintain a gap of at least an hour between your dinner and sleep.
Reduce Stress- Reducing stress and help with symptoms of depression. Reducing stress and managing depression have many physical and mental health benefits, including improved sleep, better memory, and a longer attention span, all of which play an important part in increasing stamina and building endurance. Always make sure that you get a good night’s sleep. Sleeping enough is the most essential step towards a healthier living.