Stamina is the ability to sustain prolonged physical or mental effort. Though this word is mainly associated with physical activities, it may refer to mental exertions too. Physical stamina is more commonly meant when we refer to ‘stamina’. But, it is also linked with endurance. Endurance is something that lets you face the exertion for a longer period, and stamina would usually mean the energy levels and overall health that boost one’s endurance.
Stamina isn’t required only by athletes, or those who are too involved in physical exertion. It is a daily requirement for all of us to handle our hectic lives, which nowadays demands only one thing, ‘keep running’ for all that you desire.
But the question that arises here is – how to boost stamina? Taking pills and supplements isn’t a good idea for the long run as they have their own set of side and after effects. Using natural ways and methods to boost stamina offer long term results.
How To Increase Stamina Naturally?
A synopsis of the natural ways to boost stamina is being discussed in this article. Read on to know it:
1. Eat Healthy
Our body reflects what we eat. If we feed it healthy, it will work well, or else it will deteriorate. To increase your stamina naturally, it is very important to focus on what you are eating and whether it is healthy or not.
The absence of essential nutrients in our diet depletes our energy levels. These essential nutrients are Vitamin C, proteins, complex carbs and iron. These help in generating energy, improving our immune system, and developing and repairing muscles and tissues, all of which are very important in increasing and maintaining our stamina.
Some foods that are directly associated with stamina building are green leafy vegetables, oatmeal, bananas, peanut butter, carrots, beetroot juice, watercress, quinoa, eggplant, asparagus, pumpkin and lean meat, chicken, fish and eggs.
Keeping ourselves hydrated is also equally important. Drinking plenty of water balances the loss of water that takes place during workouts. It also helps in the smooth functioning of all the systems of our body.
2. Workout Regularly
Being regularly involved in physical activities is the key to cure all the problems.
A boost in stamina requires an increase in lung capacity, strengthening of the muscles and building of muscles around the heart. You should engage yourself in an activity or sport that you enjoy. Devoting 30 minutes in exercising daily is a must. According to the American Heart Association, we need a minimum of 150 minutes of exercise per week.
Swimming, cycling and running are some of the exercises, which tremendously help in increasing our stamina. Brisk walking also helps in this purpose. The duration and intensity of the workouts should be gradually increased. Stretching before the exercise and cooling down after the workouts is very important to prevent any kind of muscle strain.
With regular and high-intensity workouts, your stamina and endurance are sure to increase.
3. Take Proper Rest
A good night’s sleep is as important as regular workouts and being active. Our body needs that rest to heal and cure itself. Adequate sleep and rest leave us energized and refreshed. This helps us to focus better on our physical and mental performance. In the absence of adequate sleep, one may face many health problems.
Proper rest helps in shooting up and restoring the energy levels. This helps us to perform better and for a longer period of time.
4. Be Optimistic
This is more about mental stamina. Mental stamina aids in better performance as there is focus and sharpness of mind.
Being optimistic is very important, as there is less energy spent on negative thoughts. Being engrossed I negative thoughts may lead to health issues, and decreased physical and mental stamina. Being optimistic and thus being happy, makes and helps you stay fit.
These are a few of the natural methods to increase your stamina. If they yield no results over a period of time, you should consult your physician. Lack of stamina may be a symptom of some underlying problem or ailment that requires immediate attention.
To cope with the demands of our hectic lifestyles, it is necessary to keep our energy levels elevated at all times to meet every situation with zeal and enthusiasm, without worrying. Boosting one’s stamina naturally has no ill effects. It is a total win-win method.