Top 5 Ways to Increase Stamina at home

 

What is Stamina?

Stamina is the strength and energy that allows you to sustain physical or mental effort for a long time. Increasing your endurance will help you endure discomfort or stress when doing an activity. It also reduces fatigue and exhaustion. High endurance allows you to perform daily activities at a higher level while using less energy.

Top 5 Ways to Increase Stamina

Try these tips for building endurance:

1. Exercise

Exercising may be the last thing on your mind when you're low on energy, but consistent exercise will help you build endurance.

Results from 2017 showed that participants who experienced work-related fatigue improved their energy levels after six weeks of exercise. They improved their work capacity, sleep quality and cognitive function.

2. Yoga and meditation

Yoga and meditation can greatly increase your stamina and ability to manage stress.

 27 medical students attended yoga and meditation classes for six weeks. They noted a significant improvement in their stress levels and sense of well-being. They also reported greater stamina and less fatigue.

3. Music

Listening to music can increase your heart rate. 30 participants in this study had a reduced heart rate during exercise while listening to selected music. They were able to exert less effort when exercising while listening to music than when exercising without music.

4. Caffeine

In 2017, nine male swimmers took a dose of 3 milligrams (mg) of caffeine one hour before freestyle sprints. These swimmers improved their sprint time without increasing their heart rate. Caffeine can give you a boost on days when you feel too tired to exercise.

Try not to rely too much on caffeine, as you can build up a tolerance. You should also stay away from sources of caffeine that have a lot of sugar or artificial flavorings.

5. Ashwagandha

Ashwagandha is an herb that is used for overall health and vitality. It can also be used to enhance cognitive function and reduce stress. Ashwagandha has also been shown to increase energy levels. 50 adult athletes took 300 mg capsules of Ashwagandha for 12 weeks. They increased their cardiorespiratory endurance and overall quality of life more than the placebo group.