How To Increase Your Stamina Naturally

Reviewed by Merlin Annie Raj, RD
Written by Shaheen Naser

Stamina is simply the energy and strength required to complete a physical task for a long period. Increased stamina can help you get through stress and discomfort experienced during strenuous physical activities without much exhaustion and fatigue. With a couple of changes in your diet and some exercises, you can increase your stamina naturally and perform daily tasks optimally. In this article, we explore some of the natural ways to increase your stamina.

What Is Stamina?

Stamina is the strength that allows you to endure long periods of vigorous physical activity or mental effort. Increased stamina can help you endure stress and discomfort during strenuous activity. It can also help reduce fatigue and exhaustion that often follow a vigorous activity. If you have high stamina, you can also perform day-to-day activities at a higher level while using less energy.

Natural Ways To Increase Your Stamina

1. Follow A Healthy Diet

If you are into high-intensity workouts or activity, your diet can supplement the energy required to complete the activity. Along with proteins and fats, you must increase the intake of carbohydrates if you perform high-intensity activities. These carbohydrates can provide energy quickly as they can be easily metabolized to release energy (1). This, in turn, increases your stamina and helps enhance endurance.

You can consume bananas and apples, foods rich in fiber, such as berries, cereal grains, etc., brown rice, and other starchy foods, such as sweet potatoes, to supplement your body with carbohydrates and increase your stamina (2), (3), (4). These foods can provide sustained periods of stamina as they can impact the metabolism of carbohydrates. Try to include these 25 best foods to increase stamina.

However, one must avoid the intake of dairy products, processed foods, such as pasta, alcohol, fried foods, and low-calorie foods and beverages as they can lower energy levels. Consuming the incorrect amount of calories in every meal or changing the portion size of every meal can affect the level of energy as well as satiety (5). This can lead to either an increase or a decrease in the intake of food.

2. Exercise Regularly

Exercising is another way to build your stamina. Whether it is a typical run on the treadmill, swimming, cycling, or aerobics, exercise promotes cardiovascular fitness (6). This, in turn, can help increase stamina, endurance, strength, and flexibility (7).

3. Practice Meditation And Yoga

Meditation and yoga are natural ways to relax and reduce stress. Several poses in Iyengar Yoga emphasize on standing poses that can eventually help enhance stamina, alignment of body, and strength (8). This also builds your physical endurance in the long run.

4. Listen To Music

Listening to music during an intense workout session, as research shows, decreases dyspnea or shortness of breath (9). This may help increase your tolerance and stamina while engaging in high-intensity exercises.

5. Have Ashwagandha

Ashwagandha is an herbal supplement that has been associated with improved cardiovascular endurance and stamina. Research shows that it can enhance longevity and immunity (10).

You can take a supplement of this herb in tablet or powder form. Make sure you consult your doctor for the right dosage as excessive consumption of ashwagandha can cause vomiting and diarrhea.

6. Consume Caffeine

Caffeine consumption can boost energy as it leads to an increased release of dopamine and noradrenaline (11). This can make you feel more alert and energetic and increase your ability to undergo physical exertion.

Note: Excessive consumption of caffeinated drinks can increase your blood pressure, heart rate, and the urge to urinate and induce insomnia and anxiety.

7. Quit Smoking

Research shows that smoking has a deleterious effect on endurance capacity (12). It can impact your stamina and energy levels and help you feel less short of breath while performing intense physical activity.

How Long Does It Take To Increase Your Stamina?

There is no shortcut to building your stamina. A closely monitored study showed that it took close to 14 days for the subjects of the study to build strength and stamina (or cardiopulmonary reserve) (13). However, the exact duration can differ from person to person as it depends on factors, such as the health of the individual and the motivation to increase strength and endurance.

Stamina is generally described as the strength for enduring strenuous, stressful, or continuous physical and mental efforts over long periods. It is a coveted quality as it allows individuals to complete more tasks or difficult tasks without exhausting themselves. Following a healthy diet, exercising regularly, practicing yoga and meditation, quitting cigarettes, and taking certain herbal supplements are some of the ways to increase stamina naturally. However, you cannot expect to increase your stamina overnight as it takes around a fortnight to build up stamina in general and may take shorter or longer depending upon various factors such as health and motivation.


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Merlin Annie Raj

(Registered Dietitian Nutritionist)
Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has vast experience in Clinical Nutrition as... more