How to increase stamina

Do you feel like you don't have enough energy? Find out how to increase your stamina.

If you are constantly tired and don’t feel inspired to do anything, don’t get upset. Just learn how to increase stamina naturally and get more strength! Firstly you need to understand why you feel the lack of energy. Let's think about what caused it.frustrated

The reasons of you being tired all the time may be very different. It can be an illness, bad habits or poor nutrition. Whatever it is, being exhausted all the time can make you vulnerable to infections and even your immune system can suffer.

The consequences of that can be related both to physiology and psychology. Stress can make us feel confused and even sick. We tend to blame ourselves but we just need to figure out the reasons why we feel in a certain way and start doing something to overcome it. Here are some ways to help you get more energy.

1. How to increase stamina by food – No sweet breakfasts

Breakfast doesn’t mean quickly eating a donut or a cake on your way to work. There’s no doubt that fast food is very tasty but after eating it you start feeling hungry in a very short time. A couple of hours and you feel like having second breakfast!

Of course our bodies need glucose. But fast carbohydrates such as cakes and donuts are rapidly absorbed in our stomach so blood sugar immediately rises as we eat those things. There is also a significant release of insulin into the blood which is not healthy at all. Insulin lowers blood sugar converting it to fat. Too much sugar can cost you your good concentration.

increase stamina

How to make things better

Start your day with cereals and proteins which will help you to support the energy level you need.

For example a plate of oatmeal or a couple of boiled eggs will be the perfect beginning of the day.

READ ALSO: How to increase breast milk after the pregnancy?

2.  More sport!

Too tired to do an actual sport? Whatever you are busy with get yourself some time to exercise every day. All the doctors believe that being healthy is impossible without physical exercises. Studies show that regular exercises reduce the amount of cholesterol in the blood and therefore prevent you from getting sick. There is no doubt that people who are constantly doing any kind of sport increase their mental, psychical and emotional stability by exercising.

And it doesn’t mean you need to run a marathon. Studies show that people who exercise by walking feel less tired than those who are running or doing aerobics. However, after you start doing more sport you will even increase stamina for running as your persistence will also increase automatically.

more sport

How to increase the energy:

Practice every day, even if it is only 10 minutes. If you don’t have any time at all walk to your office on foot. Get up earlier in the morning and do some exercises. It will wake you up better than anything.

Walk at least 20-30 minutes every day. Even some active breaks from your work instead of sitting in front of your computer will be useful for your muscles and blood flow.

3. Stop drinking that much coffee

It doesn’t mean you can never drink it again. Just reduce the amount of coffee a day. 1 cup a day is more than enough for you to stay healthy. The research shows that coffee can be bad for the old people. Besides, they have a greater chance to get Alzheimer's disease and dementia.

4.  Sleep more!


Women need 7-9 hours of sleep every night. If you sleep less at night, try to sleep at least 10-20 minutes during the day. Even after a short afternoon nap you will become more energetic. If you wonder how to increase stamina in bed – this is your first step to do it.

You can also try meditating for 10-15 minutes in order to clear the mind and refresh the body.

However, there is a very simple way to increase your stamina. You should smile and laugh more. The good mood is always the best thing that can help you deal with your everyday problems.


To improve your stamina, the first thing you want to start, strengthen the immune system.

How to do it? Completely eliminate alcohol and Smoking. Food should be nutritious and rich in vitamins. Try to eat only natural healthy food.

The second thing you need is regular physical activity. If it is not possible to go to the gym, you have to do at least morning exercises or morning run. The load should be gradually increased.

Third - fresh air. More time to go out. If the whole week you work hard at work, the weekend should definitely spend on the nature.

Fourth - good sleep, at least 7-8 hours a day. The room temperature should not exceed +20°C.

Answered 1 year ago.
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