ExerciseHealthNutrition

What are good ways to increase stamina?

January 5, 2021376 views0

If you’re feeling tired after a rigorous workout, it’s not a matter of concern. However, if one complains about lack of energy after routine activities it’s time to take ownership of health.

Leading a sedentary lifestyle, poor nutrition choices, too much stress, and other unhealthy lifestyle choices could be the cause.

Here’s are some of the ways you could increase stamina and energy:

1. Don’t skip breakfast

2. Stay hydrated:
   Drink 2–3 litres of water in a day without fail and have a glass of lukewarm water first thing in the morning to boost your metabolism.
3. Exercise:
   It helps improve your mobility, cognitive function, strength conditioning and helps increase stamina. Apart from cardio, and strength training exercises such as jump squats, lunges and burpees improve cardiovascular strength, thereby increasing overall stamina and performance.
4. Caffeine:
   It can give you a boost on days you’re feeling too tired to exercise. Try not to rely on caffeine too much. An article on how Caffeine Ingestion Improves Repeated Freestyle Sprints in Elite Male Swimmers
5. Ashwagandha:
   Medicinal herb with multiple health benefits. It can reduce anxiety and stress, help boost depression, boost fertility and cognitive function. Here’s an article on the Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults
6. Sleep adequately:
   Our body needs time to repair and build. It is very important to provide our body with a good 7–8 hours of sleep to improve mental and physical performance.

7. Nutrition

   1. Include carbs in your diet
   2. Eat wisely
   3. Reduce salt intake
   4. Include magnesium in your diet – Mg helps convert glucose into energy, thereby giving you the energy boost. Leafy vegetables, nuts, seeds, fish, dark chocolate, bananas are a good source of magnesium.
   5. Avoid junk and processed foods
   6. Some of the foods that could help increase stamina: Peanut butter, soybean, banana, quinoa, eggs.
   7. Food rich in vitamin C, proteins, and iron helps increase energy, improve your immune system, and repair your body’s muscles and tissues.

Try to maintain your ideal weight while taking into account your age, height and body structure.