How to Increase Endurance with Exercise | How to Improve Stamina with the Right Diet | Importance of a Good Night’s Sleep | Water and Fluids | How to Improve Stamina with Lifestyle Changes | Key Takeaways
Stamina is the strength and energy that allows you to sustain physical or mental effort for an extended period of time. Be it your physical endeavours or your intellectual ones, fatigue can set in irrespective of the form of work you are doing. Stamina ensures you have stacked up energy silos that allow you to endure through fitness regimes, mental taxation and physical exertion. A 2017 study showed that the participants experiencing work-related fatigue improved their energy levels after six weeks of exercise intervention. In addition, they improved their workability, sleep quality, and cognitive functioning.Source
Wondering how to improve stamina? It’s actually simple in theory- a combination of a healthy diet, exercise, and an overall healthy lifestyle/well-being can do the trick. The tough part is pushing through and making it happen.
Stamina can be built at home and is easily achievable if done consistently and in combination with a good diet, proper hydration and sleep. While the changes could be gradual, they will make a massive difference in the long run.
How to Improve Stamina Naturally- A Synergy of Exercise, Diet and Sleep
If you are wondering how to improve stamina naturally, here’s a simple answer- You need to ensure that:
- You maintain good physical and mental health
- You get sufficient sleep to recuperate and heal
- You stay hydrated
- You stay consistent
Having said that, we wanted to break a myth that might be clouding some of our judgement. If you are amongst those who wonder how to increase stamina in a week, the hard truth is you can not! Even with the above-mentioned points, building stamina will take time and in fact, is governed by other factors like body structure and composition, muscular endurance capacity and our lifestyle to name a few.
Now that we have a realistic goal in sight, let’s dive deeper into each of the above points in order to learn exactly how to improve stamina in a controlled and definite manner.
How to Increase Endurance with Exercise?
If you're wondering how to increase strength and stamina, or how to increase endurance, exercise is the answer. Although it is not everybody's favourite thing to do, consistent exercise and a supporting diet are important for building endurance over a period of time.
You can increase your endurance by doing a few sets of bench presses, push-ups, jumping jacks, cycling, swimming, or even climbing the stairs. It’s also important to rest well and allow your muscles to cool down.
How to Increase Stamina at Home- Easy Home Workouts to Build Endurance
To do a simple push-up, lie down facing downwards with your palms near your chest and lift up your body. At this point, the only point of contact between the floor and your body are your palms held at shoulder width and the toes at your feet. Perform slow repetitions until failure. While you might end up performing only a few push-ups when you first start, you will gradually improve over a period of time- just stay consistent.
2. Jumping Jacks
Spread your legs out to around shoulder width and extend your arms overhead as you jump back to the starting position (the attention position). With the kind of change it brings in not just your endurance level but also your body fat percentage over a period of time, this is definitely, one of the best solutions for those wondering how to increase stamina at home. The best part is you don’t need any equipment for this exercise.
3. Climbing Stairs
Imagine all the hours you spent wondering how to improve stamina when all this while the answer lay somewhere right in front of your eyes “cough” correction- in your very home! But don’t waste another second, use those stairs not just to get to your home but to also build endurance in an efficient manner.
Although it sounds easy, climbing stairs is an extremely efficient exercise. Make minor lifestyle changes, such as taking the stairs instead of the elevator or escalator at your office or home and you can burn a lot of calories and strengthen your muscles. Here’s the catch- you can feel some of the changes by climbing stairs for just 10 minutes!
But remember- “It works only if you are consistent and the change comes over the stipulated period of time! There are no shortcuts to building endurance”- for those of us still wondering how to increase stamina in a week.
Keep a shoulder-width distance between your legs as you stand on the floor. When going down, keep your back straight and your knees bent, but not beyond your toes. When you go down, hold your breath and exhale when you come up. While being simple to execute, you will know the difference it brings about in a matter of weeks- to months. Truly one of the easiest exercises (in terms of execution) and the perfect solution for all those wondering how to increase strength and stamina over a stipulated time or how to build stamina at home without having to spend huge bucks at the gym or on equipment.
Now that we have learnt how to build stamina at home, let us delve into some endurance-building outdoor exercises!
How to Improve Stamina while Keeping Your Belly Full?
We often feel that a heavy body might get in the way of our workouts, or sometimes we might even be enticed to go on a “fast” or an unsustainable diet to lose those extra pounds in an attempt to ease up our efforts while working out.
Truth be told- you don’t need to starve! Instead, keep your belly full with a good, healthy and balanced diet that fulfils all of your body’s nutrient requirements.
It is essential to eat well, provide your body with the necessary nutrients, and be aware of what you consume on a daily basis. To stay active throughout the day, you must provide your body with the necessary energy. This reduces fatigue and allows you to stay active throughout the day.
To begin, rather than eating larger meals, divide them into smaller portions. You can bring about a significant difference with just this small change. There are foods that boost energy and help you build stamina at home. Some of the best foods to increase stamina are listed below.
Foods that Give Energy and Stamina
- Fruits that boost energy like Banana, Apples, Oranges and Berries
- Vegetables like Yam, Sweet potatoes, Beetroot and Leafy Greens,
- Meat like Beef liver, Chicken and Fish
- Dark chocolate
- Peanut Butter
Try out our Yelovitz capsules, if you find it difficult to consume the right amount of nutrients or are too tired with your workouts and need an easier alternative to source your nutrients. Rich in Vitamin C and Zinc, it will bring the best of immunity and fight infections like common cold and flu. What’s more, Black pepper and Turmeric will help facilitate digestion and enhance metabolism in your body.
A Good Night’s Sleep
Sleep plays a very important role in having good health and staying energetic throughout the day. Even if you eat a healthy diet and exercise regularly, if you don't get a good night's sleep, it won't make much of a difference in your energy levels. Getting enough sleep is also important for relieving stress and improving your mood, allowing you to be more productive every day. Yoga and meditation are minimal workouts that help stretch and relax your body after a long day or even a high-intensity workout. This can also promote a good night's sleep, ensuring that your muscles are all intact and that you get the rest your body requires. Sleeping for at least 6-8 hours per day is critical for increasing stamina. Although food and supplements can help, it is also important to get enough sleep to improve stamina.
Importance of sleep to Increase strength and stamina:
- Improves reaction time and accuracy
- Increases endurance performance
- Stronger bones and muscles
- Relieves stress
- Relaxes the body
You can try out our Easy Peasy capsules if you want to regulate your stress, relax your mind and ensure that you sleep in a timely manner. You can also use our eMist Sleep Blend for optimum stress relief and better sleep.
Water and Fluids
Water consumption is very important in general, but it is especially important for building stamina. Drinking plenty of water and fluids can help you gain stamina and strength. This is also a way to increase endurance. Water helps to flush out toxins, maintain good gut health and, most importantly, increases energy and combats fatigue. You can also drink various juices and shakes, such as orange juice, banana milkshake, oats milkshake, dark chocolate shake, and many others. These are also foods that boost energy. Adding a moderate amount of caffeine to your diet can boost and increase your stamina at home by instantly increasing your energy levels.
How to Improve Stamina with Lifestyle Changes
Making a few changes to your lifestyle can make a significant difference in your stamina:
- Avoid excessive alcohol consumption and smoking. This can lead to lower energy levels resulting in lower productivity
- Avoid or limit your consumption of fried and oily foods.
Reducing your sugar intake will also help you to increase your stamina and balance your energy
Stay consistent with your workouts and keep hydrating yourself with fluid in regular intervals
Ensure that you get adequate rest and recuperation time
Follow a healthy diet comprising veggies and fruits that boost energy. For ex: bananas, oranges, apples, berries, sweet potatoes and leafy vegetables to name a few
All of these can help you improve your stamina and endurance, but it has to be done consistently. Choose a varied diet that includes a variety of nutritious foods, include plenty of fruits that boost energy and vegetables to your meal, making foods to give you energy and stamina, a workout that focuses on your entire body, and get plenty of sleep to be more energetic . Also, remember to give your body the rest it needs and to take it one day at a time.