Stamina refers to both physical and mental strength of a body to keep going for a long time without getting tired. Physical stamina helps build muscular strength and mental stamina helps build your mental power and fight illness.
Since both physical and mental strength are interconnected and very important, improving your stamina is crucial to lead a healthy and happy life. Here are some best ways that you can do to increase your stamina.
1. Cardiovascular Exercise
One of the best and simplest ways to increase your stamina is by doing cardiovascular exercise like running, bike riding, swimming, and aerobic workouts. The Department of Health and Human Services recommends at least 150 minutes of moderate cardiovascular exercise or 75 minutes of intense cardiovascular exercise per week, along with strength-building exercise sessions at least twice a week.
2. Eat a Healthy, Balanced Diet
To boost stamina, it is necessary to eat a balanced diet. A well-balanced diet keeps your body healthy and energized. Make sure to include plenty of fruits, vegetables and lean meats into your diet. For long-lasting energy, doctors also recommend having up to a third of your diet be composed of starches and carbohydrates (whole wheat varieties are preferable).
3. Get Adequate Rest
Getting enough sleep is crucial to maintain your energy levels so you can power through any daily activities. The National Sleep Foundation recommends 7-9 hours of sleep per night for adults. Getting less than 6 hours of sleep per night is generally considered unhealthy and has been linked to several health concerns like weight gain, high blood pressure, and illness.
4. Stay Hydrated
Drink plenty of water to keep your body hydrated. If your body cells get dehydrated, you will feel low on energy and it will affect your stamina as well as performance. So be sure to consume lots of water throughout the day.
5. Eat Smaller Meals
Instead of two large meals a day, try to eat several smaller meals throughout the day. This will keep your body steadily supplied with energy, resulting in more stamina and endurance.
6. Avoid Bad Habits
Bad habits, such as smoking and alcohol consumption, are not only harmful to health but they also can reduce your endurance. If you want to have a good stamina, getting rid of these bad habits is a must for you.
7. Be Patient
Building stamina takes time and it’s important not to overload your body in the first few weeks. Training too much can lead to injury. Make sure you start slowly and increase your training up as you begin to feel stronger.
8. Keep Track
Keeping track of your progress is a great way to increase self-motivation and confidence. For example, if you jogged about 2 miles today, you should record down. By looking at your records the next day, you will become motivated enough to beat your previous record by pushing yourself a little bit further. This will allow you to achieve a higher level of performance in each key workout.