5 Secrets to Improve Stamina

“Stamina” is the strength and energy needed to exert oneself for an extended period. The word most commonly refers to the exertion required for physical activity. Mental exertion can also refer to the mental exertion needed to perform a task or get through difficult situations. Improving both types of stamina is a great choice.

  1. Eat a healthy, balanced diet. Food is the fuel your body gets its energy from. A healthy, well-balanced diet keeps your body healthy and energized, raising your stamina. Try to eat a well-balanced, low-fat diet with plenty of fruits, vegetables, and lean meats.
  2. Stay hydrated. The health benefits of drinking lots of water are numerous – it can help you lose weight, prevent kidney stones, and much more. Water can also increase stamina by fighting muscle fatigue. Under-hydrated muscle tissue can underperform, so keep your energy up by drinking water a few hours before strenuous exercise and during your workout. If you’re starting on a long-distance run or extended training, have plenty of fluids with you so they’ll be available if you get thirsty later.
  3. Get plenty of physical exercises. Though it will tire you out in the short term, physical activity increases your overall energy level and stamina over a long period. For adults, the Department of Health and Human Services recommends at least 150 minutes of moderate cardiovascular exercise per week (or 75 minutes of intense cardiovascular exercise), along with strength-building exercise sessions at least twice a week.
  4. Choose physical activities that you love. It’s easier to push yourself physically, improving your stamina, when you’re doing something you genuinely enjoy rather than something you dread. Tailor your workout to include mostly activities that you want – these may be things that you’re already good at, but they may also be things that you haven’t tried yet. If you’re not sure which types of exercise you enjoy, experiment by including many different kinds in your workout for a month or two. You may discover, for instance, that you prefer low-impact exercises, like swimming and biking, over your previous attempts at running, or you may find the opposite!

      5. Work out for more extended periods at a moderate intensity. Instead of going all out for a short time, focus on going for a more extended time at a lower power. By training for longer periods, you’ll have a better baseline to increase, which makes improving your stamina much easier.