How To Increase Your Stamina Naturally In 6 Practical Ways
Are you always low on energy? Here are 6 ways to improve your stamina naturally
High stamina is the reason some people can do stressful activities for a stretch of time without growing tired or out of breath. Physical and mental stamina are equally important because where one helps sustain physical activity, the other helps sustain mental activities. This means that as you look to build your stamina, it is important to try and improve both physically and mentally. In this article, we show you 6 ways to increase stamina naturally.
How you can increase stamina naturally
There are natural ways to increase stamina, and below are some of the best ways to do so.
If you are already low on energy as it is, you might think that exercising wouldn't do you any good at this point. But you're wrong. Exercising will help build your stamina up, helping to keep you energised during physical or mental activity. Studies have even shown that following a workout routine lowered the levels of work-related fatigue.
This is a stimulant that can increase your heart rate, providing the body with a temporary energy boost. Caffeine is present in coffees, teas and soft drinks. A study published in the Journal of Sports Science was conducted where a group of nine top male swimmers took 3 mg of caffeine 1 hour before doing sprints freestyle. The researchers noticed these swimmers made better times and no difference in their heart rate. However, avoid drinking caffeine all the time because your body can become very tolerant to it. This reduces the effect of the caffeine and you might develop an addiction.
- Meditation or yoga
Yoga and meditation do not only help relax and reduce stress. It can also help build your physical and mental stamina. A study was conducted using a collection of 27 medical students and it showed that yoga or meditation reduces stress level and improve overall wellbeing.
Apart from the fact that music can change a person's mood, it also improves the efficiency of your heart function. The trick is to listen to music you enjoy while exercising, and your stamina may improve. Though further research may be needed, a small study found that the heart rate of those who listened to music while exercising was lower than those who didn't.
Used for general health and vitality, Ashwagandha is a natural herb that can also be used to improve cognitive function, reduce stress and boost energy level. A study had 50 athletic adults take 300 mg capsules of Ashwagandha for 12 weeks. It found out that their heart endurance and general quality of life improved.
- A balanced diet
What you eat makes up a huge part of what you feel. Try to eat a balanced diet, and include more protein and complex carbs in your diet. Proteinous foods include eggs, lean meat and poultry, fish, eggs, nuts and seeds and legumes/beans' group, milk, yoghurt. Complex carbs are foods like yam, beans, brown rice and more. These foods tend to stay in your body longer and feed you energy through the day. For kids, we have some energy-packed local foods for them and you can use this Nigerian Food Timetable For Adults.
You must have it in mind that energy levels move up and down. So, it's okay and common to not be at your highest all the time. Rest well and listen to your body so that you don't drag it to exhaustion.
Also read: How To Handle A Hyperactive Child At Home