Have you thought what keeps you energized all day during your hectic schedule or how are you able to exercise or jog a long distance? You are able to do all this because of the stamina that is generated in your body. Stamina not only means the physical strength exerted by a person.

Mental stamina also comes under the roof of stamina when defined. To cope with this present hectic and competitive life it is very necessary that you have a healthy stamina that will help you be at your best.

Stamina not only represents physical strength but it also plays a vital role in fighting illnesses and diseases, as your body is at its peak trying to defend itself from viruses or infections.  So it is very important to know how to increase stamina and ways to maintain it.

When your body lacks stamina you get tired very fast, mentally stressed or lethargic body. This also leads to weakness and mood swings. Lack of stamina may snatch away the essences of your happy life. Boost your stamina by following these simple and easy points that are discussed below.

Here Is How To Increase Stamina

The best way to start your mission to build stamina is to have a physical test. Go to the correct specialist and have the physical test that will give you clear idea of how much stamina you have and how much is lacking. This way you will be able to plan out your schedule to build a healthy stamina.

Once you are aware of the level of body stamina the next step is to tweak your daily diet and involve a well-balanced menu so that the body gets the necessary nutrition’s that will help increase your stamina. Building stamina is a slow procedure and cannot be achieved within a day. Therefore, it is advisable that you take one step after the other like to start with the walk or run short distances till you don’t feel you are running out of breath.

Gradually, your stamina will build up and you will be able to cover more and more distance. Cardiovascular exercises such as running, jumping, swimming, and cycling are the best to start with to increase stamina. Sports are the best way to increase stamina, in the beginning, you may get tired quickly but later the tiredness lessens. Choose a sport of your choice; this will help strengthen your heart so that oxygen reaches every part of the body boosting the muscles with stamina.

Exercises to Increase Stamina

  • Walking:
The best way to begin the journey to increase stamina is to start with walking daily. Start with slow walking and cover as much as distance your body allows you to. Do not over do, was walking becomes a part of your routine then gradually pick up the pace and cover more distance. Walking helps increase stamina in you and you can move to the next level of how to increase stamina.
  • Jogging:
It is a slow form of running in which you can run at a speed as per your body comfort. Jogging helps build the body stamina and makes your bones and muscles strong and healthy. An ideal way to increase your stamina.
  • Slow Running For A Long Distance:
Long slow distance (LSD) run is the exercise in which your pace is moderate and you cover a much longer distance. LSD helps keep the heart healthy improving the supply of blood and oxygen to all your muscles. This exercise burns down fats and also helps the body generate energy in the form of glycogen, this way long slow distance run develops your overall stamina.
  • Cardiovascular Exercise:
There are many health advantages such as control on blood pressure, improves circulation of blood, strong heart muscles, the risk of cardiovascular diseases lessens. Many exercise programs have included cardiovascular exercises because it benefits by increasing stamina and bring calories. how-to-increase-stamina
    • Cycling:
Build your stamina the eco-friendly way, by cycling regularly. Cycling strengthens the lower part of the body and helps burn those extra calories. This type of exercise is a good way to increase your stamina and lead a healthy life.
    • Swimming:
The body becomes flexible and the muscles get toned. Since your body works harder in water while swimming the body becomes stronger and gradually stamina builds up boosting your body.

Food That Helps to Increase Stamina or Affect Stamina:

Food plays a vital role in the increase or decrease of stamina and so you should be aware of the food you should consume or not. Here are some foods that you should involve in your daily diet to increase stamina.

Foods That Have Essential Nutrients -

Vitamin C:

Foods containing Vitamin C are vital stamina boosters as they help to build your immune system protecting you from cold and virals that drain your energy. Vitamin C also wards off other infections in the environment you move around in. This way Vitamin C keeps you healthy and helps you carry on the process of increasing your stamina.

Fruits that contain Vitamin C are oranges, lemon, strawberries, acerola cherry, papaya, guava, kiwi, amla (gooseberry). Foods that contain Vitamin C are broccoli, cauliflower, and leafy greens: spinach, chard, turnip, mustard greens and more; bell peppers, Brussels sprouts, herbs like basil, parsley, cilantro, etc.


It plays a great role in the development, growth and repair of the body’s tissues and muscles. Being higher in metabolic rate than fats, it is easy to cut down the calories. Consumption of proteins controls you from over-eating and you do not feel the urge to eat often. Foods containing proteins: seafood, poultry: white- meat and eggs, dairy products like milk, cheese, yogurt; beans, soy, and nuts.

Complex Carbohydrates:

These carbs in the body convert into glucose and this is used up as energy. Intake of complex carbs keeps your body energetic and therefore provides energy to build stamina. Food items like whole-grain bread, oatmeal, beans, lentils, potatoes, corn, sweet potatoes, and pumpkin contain complex carbs.


Deficiency of iron leads to the loss of stamina so you should consume food that is rich in iron when increasing your body stamina. Foods with iron: meat, egg yolk, oysters, tuna, salmon, nuts, beans and whole grains.

Foods That Increases Stamina -

      • Peanut Butter
      • Coffee
      • Oatmeal
      • Beans
      • Bananas
      • Leafy green veggies
      • Meat
      • Chicken
      • Eggs
      • Fish
      • Beetroot juice
      • Red grapes
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How Does Stamina Decrease?

There are some aspects that lower your stamina as well as endurance too. Your body became lethargic which decreases your capacity of work. Here are some common points that break down your Stamina.

Lack of Exercise

Yoga To Build Stamina is also very important. Exercise makes you tired, but for a long run in life, it has opposite effect. An active lifestyle can improve your stamina. It helps to reduce the fatigue of body and your mental stress.

On another hand inactive lifestyle may cause heart problem, muscular pain, liver, digestion, mental stress, diabetes, cardiovascular disease, obesity and many other health issues.

Adding 20 minutes aerobic exercise in your daily routine can do wonders like jogging, rollerblading, skipping rope, dancing, swimming, jumping jacks and other cardiovascular activities help to rebuild your stamina.

Healthy Diet

Following a poor diet can decrease your stamina, So it’s advisable to take proper nutritional diet to boost your stamina.  Taking complete diet at the right time helps to provide energy and keep your metabolism working well.

Toxic Intake

Avoid taking Toxic Substance like smoking, excessive drinking, drugs etc as it directly affects your mental level as well as break down you whole metabolism of your body.

Keeping these Secret Facts in your mind and adding some bit changes in your lifestyle, will answer your question How to increase Stamina.