7 ways to boost stamina

Category: Sexual Wellness

Do you feel tired after doing basic activities like climbing stairs, walking for 10 minutes, cleaning your car, or picking up suitcases and keeping them in place!!

This happens due to a lack of energy and stamina to do basic activities. Feeling tired after a strenuous workout is not so much to be worried about. However, daily activities should not end you gasping for air. Low stamina could be due to many reasons like work stress, unhealthy lifestyle, lack of sleep, overweight, or any other reason

Let’s understand some basic ways for improving your stamina

  1. Regular exercise
    Physical activity can build muscle strength and boost endurance. Exercise delivers oxygen and nutrients to the tissues and helps the efficient functioning of the cardiovascular system. More oxygen improves lung functioning and in turn, improves energy to do daily activities. Cardio exercises like light jogging, brisk walking, Zumba, aerobics, and power yoga are some of the activities that can help in improving the stamina.
  2. Appropriate sleep
    The most neglected aspect of health is sleep. We have never understood the benefits of good and sound sleep. Sleep specialists divide sleep into two-parts REM (rapid eye movement) and deep sleep. REM restores the brain and removes all irrelevant information. Deep sleep is the main time when your body revives. At this stage, the body makes more energy. Blood flow is directed less to the brain. The pituitary gland releases a growth hormone that stimulates tissue growth and muscle repair. If you don’t pass the deep sleep stage, you wake up being more tired and less refreshed.
  3. Stay hydrated
    Dehydration can be one of the reasons for fatigue. Adequate amount of water intake helps to combat muscle fatigue. Replenishing with lost electrolytes also helps in keeping yourself active. Overhydration can lead to loss of sodium content and electrolyte imbalance. Studies have shown intake of beetroot juice helps in boosting stamina as they are rich in nitrates that improve blood flow and cardiorespiratory endurance.
  4. Check on sodium intake
    High perspiration leads to loss of sodium and would have to replenish the same to maintain electrolyte balance. Low salt intake can lead to muscle cramps, dizziness and thereby reducing stamina. Need to stick to the WHO recommendation of 5g of salt per day. This should include table salt as well as hidden salt in processed & packaged foods. Over intake of sodium can lead to dehydration and lower endurance.
  5. Including complex carbs
    Complex carbohydrates rich in starch and fiber keeps you full for a long day. It is a good source of energy that keeps you energetic for a long period. Foods like millets, whole wheat, brown rice, and sweet potato are rich in complex carbohydrates. Whole fruits are also a good source of carbohydrates along with essential vitamins and minerals.
  6. Including magnesium-rich foods
    Magnesium is a vital nutrient that helps in the conversion of muscle glycogen to glucose to provide energy to the body. Lack of magnesium leads to soreness in the muscle leading to fatigue and reduction in overall stamina. Magnesium-rich foods like green leafy vegetables, nuts, oilseeds, fish, soybeans, and bananas can be incorporated very easily into your daily diet.
  7. Eating healthy
    Eating small frequent meals keeps up the metabolism and provides constant energy to the body to keep you active throughout the day. It is important to choose the right foods rather than snacking unhealthy. Keep high sugar, high fat, and high salt foods at bay as they will not provide the right nutrient and make you sluggish throughout the day. Fruits, vegetables, whole grains, nuts, and oilseeds provide the right nutrient and continuous energy to keep you active.

You always feel nice to be energetic compared to others but don’t push yourself to such an extent that you may feel exhausted. Always listen to your body and provide enough rest when required. Let’s accept the fact that there are always ups and downs in the energy level throughout the day. However, trying to incorporate some small changes in your lifestyle can help you be energetic and active for a longer period.


Good Nutrition

Clinical Nutritionist and Certified Diabetes Educator

Nidhi Makharia Agarwal is a qualified nutritionist and dietitian, as well as a certified Diabetes educator, with 12+ years of experience in the field of nutrition. She has worked in various nutraceutical companies and also as a nutrition writer and practicing nutritionist. Nidhi started her training as an intern with the Tata Memorial Cancer Hospital and the Wadia Children Hospital in Mumbai. She has worked with a leading Indian nutraceutical company for 8 years. Currently, Nidhi has her own venture; The Aahar Clinic for healthy living, which she founded in 2018. She has also lent her expertise as a nutrition counsellor to a diabetes project co-initiated by the Brihanmumbai Municipal Corporation and Indian Dietetic Association. Additionally, she works with food and nutrition start-ups as a nutrition consultant. Nidhi holds a Master’s degree in clinical nutrition and dietetics. She is also a certified diabetes educator. Nidhi is based in Mumbai.

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