Regular exercise can give you more energy and strength, help you sleep better and improve your overall sense of well-being, according to the Mayo Clinic. Any kind of movement or exercise is healthy for the body, as lack of stamina not only causes fatigue, but it also decreases the body's efficiency and makes it more susceptible to disease. Although stamina levels differ from individual to individual, there are a number of different things you can do to increase stamina.
Step 1
Add more physical activity in your life. While even moderate exercise can increase stamina, the American Academy of Family Physicians recommends getting in at least 30 to 60 minutes of exercise or other physical activity on most days. You can become more active simply by taking the stairs instead of the elevator, gardening or doing lawn work, playing with the kids, and walking to neighborhood destinations rather than driving.
Step 2
Schedule regular aerobic activities into your daily routine. Jog, swim, ride a bicycle, play sports, go hiking or take dance classes. Include a variety of both indoor and outdoor activities that will keep you from becoming bored with exercise. Choose activities that you can easily fit into your lifestyle. You are also more likely to stay with activities that you enjoy doing.
Step 3
Lift weights to increase stamina. Strength training in combination with aerobic exercise works to improve the body's muscular and cardiovascular systems. Use free weights, weight machines or fitness bands.
Step 4
Practice Pilates to strengthen your body's core. Pilates works to improve posture, which can help improve breathing and sleep. It also puts less stress on your joints and tendons. All these things work together to enhance stamina.
Step 5
Maintain a healthy weight and get adequate amounts of the vitamins, minerals and other essential nutrients your body needs to function properly. Reduce the amount of fat in your diet. Eating too many foods high in fat content can cause you to feel sluggish. Getting enough fiber in your diet can also help keep you from feeling slowed down when you exercise. If you lead an active lifestyle, consume enough calories in your daily diet to fuel your body. Being underweight has health risks the same as being overweight.
Step 6
Relax to increase endurance. Rest gives your body the time it needs to restore itself following strenuous activity. Overdoing it can actually drain you of energy. Stress can also deplete your energy and decrease stamina. Take in a few deep breaths whenever you feel anxious or under pressure.
Tips and Warnings
- As with any new exercise program, start out slowly. Gradually increase the intensity and duration of your workout. Be sure to warm up, stretch and cool down as part of any exercise routine.
- Talk to your doctor about what kinds of aerobic activities you can do safely, especially if you are over age 40, overweight, smoke or have other cardiac risk factors or chronic health conditions. Avoid pushing yourself too hard at first, especially if you haven't exercised in a while.
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