What is stamina?
It is what you need to chase your toddler around the house or when you are training for a marathon or to simply get you going through the day. Stamina is the ability to keep going, to keep pushing on despite feeling drained, for a long period of time. Physical or mental strength needed to continue doing something even when one feels tired or exhausted.
There are many factors that contribute to what makes a person feel tired or exhausted. This includes the level of activity, the type of work being done, and the amount of sleep one has had in the past few days. One can also feel tired or exhausted due to their mental state. Mental illnesses such as depression can cause feelings of exhaustion that are not related to factors like physical activity or lack of sleep.
Stamina is the ability to maintain consistent energy for longer periods of time. So, if you have been feeling low or experiencing a personal energy crisis, it’s time you take care of your endurance and revitalize your zing.
Here are eight tips that will help you capture your stamina, and you don’t have to worry about it wearing out anymore.
8 ways to maintain consistent stamina
Watch what you’re eating.
A healthy, well-balanced diet is the key to an energized body. Include a lot of fruits, veggies, nuts and lean meat (this one not a lot) in your diet. Physicians also prefer starches and carbohydrates and recommend it too.
Also, rather than eating one or two large meals, divide those into smaller meals extended throughout the day. When you need to cover up for extended performance, such as hiking, cycling, etc. pack high-energy fruit and nut mixes with you.
Water is a blessing in disguise
We don’t need to sell you on water. Or do we? Who is not aware of the numerous health benefits of water? Apart from the regular weight loss or prevention of kidney stones, it also fights muscle fatigue thus increasing stamina. To give it some flavor, you can even add a splash of your favorite sports drink and keep going. And yes! Stay away from caffeinated energy drinks. They may give you the feeling of boosted stamina but are not at all good for long-term stamina.
Get a lot of exercises (the more, the better)
You may wear out very soon in the beginning. But, we want you to look at the bigger picture here. Physical exercises will keep your energy level at its optimal best over a longer period of time. Most trainers at the gym (find out the best gym in Jaipur) recommend at least 150 minutes of cardio every week accompanied by strength-building exercises at least twice in seven days.
Benefits of cardio exercises
Exercises like aerobics, running, biking, and dancing that leaves your heart thumping fall into this category. Increased heartbeat increases the supply of oxygen to your muscles, and you gain better endurance and stamina in the process.
Benefits of strength-building exercises
It includes weightlifting and body weight exercises like push-ups and sit-ups. Such exercises build stamina over time. The end result? You will be easily able to lift heavy for a longer time.
To push yourself, choose wisely
Your goal needs long-term dedication. And trust me! It won’t be possible if you do not choose what you love. Personalize your workouts by including activities that you like the most. Add a lot of variety so that there is no scope to get bored. If you are not sure about your likes, experiment by including different workouts for at least a month or two. Decide what you like the best and walla! You’ve got yourself a list.
Make your life as happening and as active as possible
Even though you are busy, make sure you can frame out enough time for exercise. Remember, any type of movement is good to maintain a healthy heart. Don’t remain seated for longer periods of time especially in your 9 to 5 routine. Incorporate walking into your daily activity. Shoot to accomplish 10,000 steps a day. Take the stairs instead of lifts.
Involve a friend in your activity
With friends, you get the much-needed encouragement for times when you are tired. Indulge in healthy competition to keep you pumped up and keep pushing limits. Exercise partners don’t always need to be friends. You can even bring your kid, the dog or a neighbor. Join a gym (Fit O’ Clock – the best gym in Raja, Park Jaipur) in a pair so that you don’t run out of motivation.
Take rest whenever you can
Turns out investing your time in taking rest is not a total waste after all. Give your body its due, a good night’s rest to keep it energized, refreshed and get it going throughout the day. Build good sleeping habits to keep your weight and blood pressure in control. FYI, it is supposed to be 7 to 9 hours of sleep per night for adults.
Create a target and work to achieve it
You don’t build stamina in a day. It gets rolling over time. If you do too much too early, there are high chances that you will exhaust soon and give up. Start out slow and keep your heart rate under control. Vouch for realistic goals so that you can bring out your A-game.
These tips are proven effective and definitely increase your mental and physical stamina. Try these out (but under control). Excess of anything is always bad. And on a positive note, go… get up and get some physical activities.