Stamina and endurance are an important part of fitness and health, whether you're a professional athlete or an accountant turned armchair quarterback. Symptoms of poor stamina include low attention span, lack of energy and reduced motivation. These can lead to more serious health problems, reduced work performance and relationship issues. Fortunately, improving your stamina and endurance is just like building other positive traits. Consistently performing exercise and making specific lifestyle choices will make improvements safe and quick.
Physical Techniques
Step 1
Exercise 20 to 30 minutes daily, aiming for moderate exertion. Personal trainer Bill Phillips recommends alternating between aerobic exercise and resistance exercise, and taking one day a week off to let your body rest.
Step 2
Sleep for at least seven to nine hours each night. Mayo clinic research shows that this alone can have a major impact on energy levels.
Step 3
Eat a balanced diet rich in proteins, fatty acids and vegetables. Avoid sweets and caffeine, as both can cause an energy rush followed by a sharp drop in stamina.
Mental Techniques
Step 1
Spend time with your friends and pursuing hobbies. Down time, relaxation and personal enjoyment contribute to a positive mental state, which is vital to good endurance and stamina.
Step 2
Take a five- to 10-minute relaxation break every day. This can be as simple as breathing deeply, a short nap or a brief yoga or meditation routine.
Step 3
Choose your activities with health in mind. Alcohol and drugs reduce stamina. Sports increase stamina. For example, choose a pickup basketball game instead of a pub crawl.
Step 4
Apply organization techniques to your personal and professional lives. This will reduce stress, which can reduce endurance and stamina.
References
- "Body For Life"; Bill Philips; 2006
- "You: The Owner's Manual"; Michael Rozien & Mehmet Oz; 2005
- Mayo Clinic: Importance of Sleep
Member Comments