Generally, feeling tired or lacking energy after a rigorous workout session or other hectic physical activities is not a matter of concern. However, if you often complain of breathlessness or lack of stamina after performing your daily activities, it is important that you take action immediately. Leading a sedentary lifestyle, too much stress and other such unhealthy lifestyle choices can be the cause.
Here are ways in which you can increase stamina and energy
1. Don’t skip breakfast
Make sure you start your day on a healthy note. Breakfast is the most essential meal of the day and in order to improve your body’s metabolism, it is best to not skip this meal. If possible, make oatmeal or whole wheat bread and eggs part of your breakfast routine. Occasionally, you can also treat yourself to some peanut butter as it helps increase the intake of ‘good’ calories and can significantly boost your energy.
2. Stay hydrated
If you often find yourself low on energy, blame it on dehydration. It is important therefore that you increase the intake of fluids and drink water at regular intervals. Additionally, drinking one glass of beetroot juice daily for breakfast in known to work wonders. Beetroot is loaded with a good amount of nitrates that can help increase stamina and help you get through the day like a breeze. Sip on some hot water in the mornings is an effective way to help boost your metabolism and improve digestion.
3. Make way for magnesium
If you are into sports or into any kind of physical activity, it’s important that you make magnesium a part of your daily diet. Magnesium helps convert glucose into energy, giving you an instant boost. Leafy veggies, nuts, seeds, fish, soybeans, avocado, bananas, and dark chocolate are some good sources of magnesium.
4. Include carbs in your diet
Foods rich in carbohydrates such as sweet potatoes, brown bread, etc, provide your body with starch and sugar, which in turn help provide energy and increase stamina. Additionally, complex carbs present in foods like bread, pasta, and rice, unlike simple carbs, help you feel energetic and full all day long. Such foods provide an instant source of energy which is used as fuel by your body. Make sure you snack on some fresh fruits, nuts, and oats as they help keep your blood sugar levels under check, helping lower your cholesterol.
5. Exercise regularly
Exercising regularly can help increase the resistance of your body by overcoming fatigue and help you stay fit.
1. Even mild exercises such as jogging, walking or swimming for a few minutes every day can make you strong. Running or cycling up a hill is a great way to burn calories and increase and stamina at the same time. If you prefer working out indoors, then you could run on a treadmill or simply jog in place. Swimming, on the other hand, is a good muscle and stamina-building exercise as the water provides resistance, thereby making the muscles work harder. Taking a daily yoga or dance class can also help.
2. Include at least half-an-hour of strength or muscle training to your weekly exercise routine. Over the course, you can gradually increase the duration. For this, you will have to use specialized equipment such as weight stacks, weighted bars or dumbbells.
3. Apart from cardio, exercises such as jumps, burpees, squat jumps and even jumping lunges improve your cardiovascular strength, thereby helping increase stamina and performance.
How to do Jump Squats
a. Stand with your feet shoulder-width apart. b. Start by doing a regular squat, then engage your core and jump as high as you can. Try to keep your feet together while you are in the air. c. Upon landing, lower your body back into the squat position to complete one rep. Land as smoothly as possible.
How to do Lunges
a. Keep your upper body straight, and also your shoulders. b. You could pick a point to stare at in front of you and then engage your core. c. Move the right leg backward and then left, while lowering your hips until both knees are bent at about 90-degree angle. Repeat the same with the other leg.
How to do a Burpee
a. Squat down and place your hands on the floor in front of you, just outside of your feet. b. Jump both your feet back such that you’re now in a plank position. c. Drop to a push-up, making sure that your chest touches the floor. You could instead drop to your knees. d. Push up to return to plank position e. Jump the feet back in toward your hands. f. Explosively jump into the air, reaching your arms straight overhead.
3. Make sure you warm-up, stretch and relax enough before beginning an intense workout session to prevent any muscle strain or damage.
4. If nothing, make sure that you at least play your favorite sport for a few minutes daily. Sports like football, basketball, and other such sprinting games, help strengthen the muscles, making sure that oxygen reaches all parts of your body, thereby helping increase stamina.
4. Relaxing after an intense workout session is also very important.
5. And what better than meditating for a few minutes to help your body cool down.
6. Get a good night’s sleep
Your body needs time to rewind at the end of the day. It’s therefore important that you catch up on at least 7-8 hours of sleep daily in order to improve your mental and physical performance. In case you have trouble sleeping at night, spend a few minutes meditating or doing yoga. This will help beat stress and mental fatigue. However, going to bed right after a heavy meal can lead to the accumulation of fat in your body. It’s therefore important that you maintain a gap of at least an hour between your dinner and sleep. A brisk walking after your dinner is the best way to boost metabolism and enhance digestion.
7. Eat wisely
In order to increase stamina; it is essential that you concentrate on what you are eating and whether or not the food you consume will do you any good. Additionally, to ensure a continuous supply of energy to your body, it is best to break your meals into five smaller proportions that can then be consumed during regular intervals.
8. Go easy on the salt
When you sweat or engage in rigorous physical activity, your body loses a lot of salt during perspiration. It is therefore important that you maintain you keep a check on your salt intake as you wouldn’t want your sodium levels to drop suddenly. Low salt intake can cause electrolyte imbalances, causing dizziness, thereby reducing your stamina. Remember that the daily recommendation for sodium intake is 2300-2400 mg. Steer clear from foods such as chips, fast-food, canned and prepared soups, deli meats, frozen entrees, anything that’s either processed or packaged.
Foods rich in vitamin C, proteins, and iron help increase energy, improve your immune system, and repair your body’s muscles and tissues. Oranges, kiwis, lemons, limes, cranberries, apples, guavas, grapefruits, grapes, spinach, kale, bell peppers, tomatoes, broccoli, cauliflower, Brussels sprouts, gooseberry, chives, basil, and thyme are all rich sources of vitamin C. While fish, poultry, eggs, milk, cheese, legumes, and nuts are rich in protein, milk, cheese, yogurt, green leafy vegetables, and sardines help increase the levels of iron and calcium in your body.
Here are some other foods that can help increase stamina:
This is rich in omega-3 fatty acids, which in turn help promote a healthy heart and brain. As this food has high-calorie content, it takes a longer time to digest, thereby helping you stay full and satisfied for a longer duration.
Bananas are a particularly good source of energy as they are loaded with a number of nutrients. It’s best to have a banana smoothie or milkshake after a rigorous workout session. Additionally, bananas also help trigger the release of dopamine, a chemical that builds concentration and focus, helping you with your workout.
Rich in amino acids, vitamins, fiber, and minerals, this super-grain provides as much as twice the amount of goodness than other grains. A bowl of quinoa is enough to provide you with an instant dose of energy enough to help you get through a day.
These are one of the richest sources of plant proteins that are also high in insoluble fiber, vitamins, and minerals. Make sure you add them to your daily diet to increase muscular strength and enhance stamina.
Eggs are a great source of proteins and other nutrients such as vitamins, minerals, and antioxidants. One hard-boiled egg contains six grams of proteins, which constitutes about 11 percent of the daily protein intake required for an average human being. They not only help keep you satiated for a longer duration but also help keep fatigue away.
Check your weight
1. Try to maintain your ideal weight by taking into account your height and body structure. 2. In case you are underweight, consult a doctor or a nutrition expert to help you. 3. Similarly, if you are obese, give up on all the unhealthy choices and act immediately. 4. In order to maintain a minimal level of fitness, try working out for at least 30 minutes for five days a week. 5. It’s important that you don’t give if you don’t see any results as the stamina building takes time. 6. If you are not an exercise person, you could instead enroll yourself in Zumba, aerobics or any such fun classes.