12 Effective Ways To Increase Your Physical Stamina August 3, 2016

Stamina is the ability to sustain prolonged physical or mental effort. Though this word is mainly associated with physical activities, it may refer to mental exertions too. Physical stamina is more commonly meant when we refer to ‘stamina’. But, it is also linked with endurance. Endurance is something that lets you face the exertion for a longer period, and stamina would usually mean the energy levels and overall health that boost one’s endurance.

Stamina isn’t required only by athletes, or those who are too involved in physical exertion. It is a daily requirement for all of us to handle our hectic lives, which nowadays demands only one thing, ‘keep running’ for all that you desire.

But the question that arises here is – how to gain stamina naturally? Taking pills and supplements isn’t a good idea for the long run as they have their own set of side and after effects. Using natural ways and methods to boost stamina offer long term results.

How To Increase Stamina Naturally?

A synopsis of the natural ways to boost stamina is being discussed in this article. Just follow the suggestions mentioned here and you’ll be ready to face the world with lots of energy!

1. Take it Slow:

The first and most important thing you have to keep in mind while trying to increase physical stamina is to take it slow. Whenever you come up with an exercise that is new or foreign to you, remember that you shouldn’t try to hurry things up. Take your time as you adjust into the motions. With time and a little bit of effort, you will certainly be able to become a stronger and fitter person.

[ Read: Yoga Poses To Increase Your Stamina ]

2. Eat Healthy:

Our body reflects what we eat. If we feed it healthy, it will work well, or else it will deteriorate. To increase your stamina naturally, it is very important to focus on what you are eating and whether it is healthy or not.

The absence of essential nutrients in our diet depletes our energy levels. These essential nutrients are Vitamin C, proteins, complex carbs and iron. These help in generating energy, improving our immune system, and developing and repairing muscles and tissues, all of which are very important in increasing and maintaining our stamina.

Some foods to improve stamina naturally are green leafy vegetables, oatmeal, bananas, peanut butter, carrots, beetroot juice, watercress, quinoa, eggplant, asparagus, pumpkin and lean meat, chicken, fish and eggs.

3. Have Some Carbs:

Yes, you read that right! To increase your physical strength and stamina, you have to incorporate some carbs into your diet. This will increase the starch and sugar content in your body, which will in turn boost your endurance and help you work harder. A number of research and survey shows that you should always consume pasta, cereal, brown bread, fruits and vegetables to increase your fitness level. This will certainly help you see a change within a short period of time.

4. Workout Regularly:

Being regularly involved in physical activities is the key to cure all the problems.

A boost in stamina requires an increase in lung capacity, strengthening of the muscles and building of muscles around the heart. You should engage yourself in an activity or sport that you enjoy. Devoting 30 minutes in exercising daily is a must. According to the American Heart Association, we need a minimum of 150 minutes of exercise per week.

Swimming, cycling and running are some of the exercises, which tremendously help in increasing our stamina. Brisk walking also helps in this purpose. The duration and intensity of the workouts should be gradually increased. Stretching before the exercise and cooling down after the workouts is very important to prevent any kind of muscle strain.

With regular and high-intensity workouts, your stamina and endurance are sure to increase.

5. Take Proper Rest:

A good night’s sleep is as important as regular workouts and being active. Our body needs that rest to heal and cure itself. Adequate sleep and rest leave us energized and refreshed. This helps us to focus better on our physical and mental performance. In the absence of adequate sleep, one may face many health problems.

Proper rest helps in shooting up and restoring the energy levels. This helps us to perform better and for a longer period of time.

6. Be Optimistic:

This is more about mental stamina. Mental stamina aids in better performance as there is focus and sharpness of mind.

Being optimistic is very important, as there is less energy spent on negative thoughts. Being engrossed I negative thoughts may lead to health issues, and decreased physical and mental stamina. Being optimistic and thus being happy, makes and helps you stay fit.

7. Water Mania:

Water makes up to 65% to 70% of our total body weight. This is a clear evidence of the interference of water in boosting and maintaining the stamina of our body. Hydrating your body holds much relevance beyond enhancing your beauty and managing your weight. Water is needed to keep body cells healthy. In the absence of enough water, cells start shrinking. In turn, the body muscles go stiff and wear out. This induces tiredness. So, drink as much water as you can throughout the day and night to keep your muscles relaxed. This is one of the best ways to increase stamina at home. You could also drink a lot of healthy homemade fruit juices if you please.


Instead of harsh gymming that can take a toll on your tissues, you should follow a few mild breathing and yoga exercises. Yoga increases the resistance of your body against short and uneven breath. It increases the functioning of your lungs by helping the air sacs to fill completely. Yoga also increases your mental alertness and physical strength.

9. Meditation:

Meditation is known to make your body stronger. It is an art of keeping stress and mental fatigue at bay. It decreases stress and can also cure various mental disorders like anxiety and depression. So, spend a few minutes everyday meditating and help your body build up good stamina.

10. Walking After Eating:

How to increase body stamina naturally? Do you go to sleep or just sit down to watch some TV after a meal? Well, you should not! Instead, you should walk slowly (instead of sitting or lying down) after eating. This inhibits the formation of toxins in the body. It also ensures that food gets digested properly. Keeping the body free of toxins is an important way of increasing stamina. Muscles tend to get strained due to toxins present in the body, which results in decreased stamina. When harmful toxins are flushed out of the body, the muscles stay relaxed. This eventually increases the body’s stamina and metabolism.

11. Get Rid of Bad Habits:

Nobody can improve their health by incorporating bad habits. This is why most doctors and experts advise us to stay away from drugs, alcohol and cigarettes. They not only impair the functioning of your lungs, but also reduce your endurance. If you are someone who participates in a whole lot of athletic games and sports, getting rid of all these bad habits is a must for you. The more you keep away from them, the better it is for your health.

12. Stay Motivated:

Most researchers and therapists have declared that those who stay positive and motivated throughout the day tend to build stamina quickly than those who don’t. In fact, most successful athletes in the world have also recommended us to work out with a partner. This not only makes the routine fun but also helps you increase your physical strength. It has also been suggested that one should always be diligent with his/her workout. Even during the winter or rainy season, it’s better to exercise at home. One should always keep it going, so that the stamina keeps building every day.

[ Read: Simple Tips To Build Your Mental Stamina ]

These are a few methods to increase stamina naturally. If they yield no results over a period of time, you should consult your physician. Lack of stamina may be a symptom of some underlying problem or ailment that requires immediate attention.

To cope with the demands of our hectic lifestyles, it is necessary to keep our energy levels elevated at all times to meet every situation with zeal and enthusiasm, without worrying. Boosting one’s stamina naturally has no ill effects. It is a total win-win method.

A Word of Caution:

All the tips listed here can definitely increase your mental and physical stamina manifolds. But, don’t try to outperform things at a go. Overexercising can tear your muscles badly. Oversleeping can induce permanent tiredness and fatigue. Undereating in the name of breaking meals can cause weakness.

If there are a couple of things you would like to share on how to improve stamina naturally, please feel free to comment in the box below.

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