We all aspire to have a well-balanced life. We engage in fitness activities regularly to ensure this.
For this reason, we also refrain from consuming an unhealthy diet. The most important aim of these acts is to remain fit and to enhance our stamina.
Stamina is a special capability that allows us to perform physical and mental activities with ease for a longer duration of time.
It is often linked with the term ‘endurance’ which also means to be able to perform to the optimum levels possible.
In today’s world, due to our busy lifestyles, we have adopted a lot of bad habits.
We only focus on the superficial layers and don’t pay attention to our inner wellness.
Going to the gym isn’t enough if we are unhappy and depriving ourselves.
Therefore, it is vital to have good mental health for keeping our endurance levels at their best. How much time will it take to achieve a fit body? Well, we must not look at the time duration but instead should focus every day to increase our stamina and perform at our level best.
So, here are seven ways to increase your endurance level to boost your stamina:
#1 Exercise and Meditation
We all have heard the quote, ‘Master your minds and you will master your body!’
It is indeed a fact that in order to prosper, we must follow the right path which uplifts our soul and body simultaneously. There are many exercises like running, swimming, jumping, cycling, skipping stretching, etc. which you can perform on a regular basis.
These are best suited for enhancing muscular and cardiovascular strength.
Beginners should start performing these exercises at a slower pace and gradually over a week or so, they can increase the duration. This will ensure the meeting of goals without any injury or strain. Many people who don’t like to go out for running can run on a treadmill or can hop or jog in the same spot.
Also, lifting weights like dumbbells or weighted bars can increase our strength by favouring our skeletal muscles. Yoga is another way to upgrade our stamina levels. Here are some yoga postures that will help to stay active:
Video: Strength & Stamina Yogalates
#2 A Healthy Diet
It is very important to consume a diet that is rich in proteins, minerals, vitamins, and carbohydrates. Due to our busy schedules, we neglect the importance of having food that benefits our body. We often consume junk food which does not have any nutritional value.
Therefore, paying attention to what we eat is mandatory for our good health.
#3 Stay Hydrated
We all have experienced the thirst for water after exercising strenuously. Water is one of the greatest necessities of life that we require to thrive on this planet. Furthermore, if we don’t consume water at regular intervals, we might suffer energy loss which can lead to fatigue.
All athletes drink a lot of water to keep them fresh and active. Water has a direct association with increasing your blood circulation and keeping your muscles active.
Also, if we form a habit of drinking water in the morning, it works wonders by improving digestion, metabolism and releasing dead cells from the body. Apart from just water, there are certain juices that are always prescribed by nutritionists like beetroot juice, apple juice, orange juice, pineapple juice, etc..
These are rich in vitamins, minerals, folic acids, and most importantly antioxidants. They keep us energized all day long by removing stress and physical exhaustion. It is always beneficial to consume homemade juices rather than consuming packaged energy drinks.
This is due to the presence of preservatives in packaged food items that destroy the nutritional component of food. Therefore, we should always take an initiative to prepare a healthy drink for ourselves in the morning to boost our stamina levels.
#4 A Good Night’s Sleep
Everybody requires sound sleep at the end of a long day. Due to our busy lifestyle, we are constantly preoccupied with acquiring knowledge and adapting to new environments due to our choices. This means not only our body but also our brain is always working vigorously.
It certainly needs rest to avoid risks such as heart disease, high blood pressure, diabetes, etc. It is always prescribed to have at least 7-8 hours of sleep every day to keep your mind and body balanced.
It has been found through studies that less amount of sleep can result in an increased level of cortisol hormone (known as the stress hormone) and can also decrease the production of glycogen and carbohydrates present in our cells that help our body during physical activity.
This means to avoid fatigue, low enthusiasm or loss of energy we must sleep for a proper amount of time so that we can focus on our daily tasks. A sound sleep is directly linked to having good stamina and endurance levels that enable us to perform any task for a longer duration.
#5 Listening to Music
We listen to music of different genres depending on our mood. But do you know that music can also help increase our stamina levels? Studies have found that listening to music while exercising can improve the quality of our workout session and bring positive vibes around us.
You may have noticed that music with fast beats can facilitate you to run faster on a treadmill or to pedal faster while cycling. This is because the tempo at which we listen to music is directly proportional to the intensity we put into performing any workout.
Most trainers suggest music of different tempos to obtain maximum results in endurance levels, growth, and strength.
#6 Ashwagandha and Caffeine
Many people don’t know this, but these two vegan products are best suited to facilitate a productive lifestyle. To kick start your day full of passion and energy you must drink coffee. Having one cup of coffee in the morning can increase your metabolic rate and effectively burn fat faster.
It has caffeine which is also responsible for increasing the pace of heartbeat, thus providing a boost of energy during workouts. The consumption of coffee helps in building concentration which leads to a sharp memory.
Ashwagandha, on the other hand, is an ancient ayurvedic herb that helps in improving stamina and vitality. Mainly the root of this plant is used to help reduce blood sugar levels, stress, and fatigue. It also helps in building muscle mass and strength.
Now, as we are aware of the benefits of coffee and ashwagandha individually, we must also know about their combined capability to reduce stress. One can sprinkle ashwagandha powder in a cup of coffee to increase physical endurance and brain performance.
#7 Quit Smoking
Smoking is a habit that affects a large population in our country. Smoking directly affects our lung's capacity to hold oxygen.
Cigarettes have tar which coats our lungs and reduces the elasticity of air sacs. It also affects the heart as during smoking heart rate increases. This situation can be hazardous when we perform any physical activity. It deteriorates the endurance levels.
Moreover, the nicotine and carbon monoxide present in cigarettes makes our arteries narrow which results in low blood supply to muscles, brain, heart, and other organs. When we perform any physical activity, our narrow arteries restrict the amount of oxygen to make it less than what is needed by the muscles.
We have to realize the need to quit smoking and build a healthy and disease-free lifestyle, given our current environment.