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5 Ways to Increase Your Stamina and Energy

March 24, 2021

Woman drinking water and listening to music after working out to increase her stamina

Energy, strength, and the right mindset are crucial to sustaining activities for long periods. The combination of these factors is known as stamina.

By developing stamina, we can carry out both physical and intellectual activities without wearing ourselves down. This is because stamina can help us combat fatigue and stress.

If you feel like your energy levels are a bit low, here are the five best tips on how to increase stamina:

1. Exercise and Aerobic Physical Activity

According to studies, practicing low-intensity exercise can help reduce fatigue by 65%.

Low-intensity exercise benefits mainly those who constantly feel fatigued and lead a sedentary lifestyle. Besides boosting energy levels, physical activity enhances the production of dopamine and serotonin. Likewise, the production of dopamine (as a result of working out) will enhance your focus. Meanwhile, serotonin will help you get better sleep at night.

Before engaging in any workout routine, we recommend reviewing Physical Activity Guidelines for Americans.

2. Meditation: Clear Mind, Productive Self

According to research, stress can cause burnout and fatigue. Fortunately, meditation is effective to reduce stress and anxiety symptoms.

A stress-free mindset will boost your ability to focus on your daily activities. You can implement meditation in workouts like yoga. Another option is to try guided meditation apps like Stop, Breathe & Think.

3. Keep Going, Adjust Your Pace

The point of building stamina is to perform an activity for as long as possible healthily. By all means, it is unrealistic to sustain a high level of effort from start to finish with an activity.

For example, if you want to take on running, we recommend slowing down when you start feeling tired. Once you recover, you can take on more speed. The purpose of slowing down is to avoid quitting. This type of training will help you endure the workout for longer periods.

You can also apply this mindset when working on intellectual activities. For example, if you start feeling overwhelmed by an assignment, try breaking it down and focus on doing a few simple tasks before tackling the more complicated ones. This will give prevent you from feeling even more overwhelmed and stressed.

4. Boost Your Mood With Music

How do you build stamina with music? Music is capable of changing our mood, even when exercising. According to a study, young adults can extend their workout duration just by listening to music.

For mental activities, some types of music may be beneficial. For instance, HYDE High School’s survey reported a productivity increment in 86% of students who listened to Lo-Fi music (listen to this type of music here). Further research is necessary to confirm the benefits of Lo-Fi music, but give it a try and see if it helps your productivity.

5. Nutrition: Food Is Fuel

Nutrition is one of the most important elements to boost your energy levels and stamina. Moreover, eating a healthy diet helps with the following:

  • Influence the production of serotonin
  • Regulate blood sugar
  • Strengthen your immune system
  • Regulate cholesterol levels

Besides good nutrition, it is essential to stay hydrated. Otherwise, dehydration can lead to fatigue.

At Z.E.N. Foods, we help each of our clients find a nutritional plan that suits their needs and budget. If you would like to know more about our healthy home meal delivery services, please call (310) 205–9368. We are here to help!

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