Overview
Stamina is defined as the ability to perform a certain physical or mental task without quickly getting exhausted.
Our new lifestyle requires a lot of stamina to keep up with the increasing physical and mental demands of the workplace and society.
In this article, we will cover 4 practical tips that increase your stamina, as well as the scientific research that supports our claims.
Therefore, it is crucial to learn some tips that can reduce your tiredness and improve energy levels.
Tips to increase your stamina
1 – Physical activity
While this might seem counterintuitive at first, regular exercise is an excellent energy-booster and can significantly increase your stamina.
In a 2017 study, researchers found that participants, who exercised for 6 weeks, experienced less work-related fatigue, sleep disturbances, and cognitive abnormalities.
This is attributed to the ability of exercise to stimulate hormonal secretions and musculoskeletal enhancement.
Overall, regular exercise is the most important tip to maintain your energy.
2 – Relaxation techniques
Chronic stress is extremely damaging to our organism.
When you are constantly under psychological pressure, your brain stimulates the adrenal glands to secrete cortisol, which is the primary stress hormone in the body.
Cortisol affects every cell of the body and can lead to drastic metabolic and biochemical changes that lead to chronic feelings of fatigue and restlessness.
Fortunately, there are several relaxation techniques that you can perform to reduce the secretion of cortisol; these include meditation, yoga, and any other activity that you find relaxing.
In one study, scientists found that medical students who practiced yoga and meditation for 6 weeks reported lower levels of stress, fatigue, and improved feelings of well-being.
3 – Music
Listening to music is a powerful stimulator of your central and peripheral nervous systems.
You may have noticed that your endurance is much higher at the gym when you’re listening to music. This phenomenon is not an anecdote! Many scientific papers have demonstrated the fascinating effects of music on the brain and energy.
4 – Caffeine
Just like other stimulants, caffeine can activate certain neurological circuits that give you a boost in energy.
Moreover, caffeine usually will not alter your heart rate, which is super important when you are trying to increase your stamina but don’t want to modify physiological functions.
This effect was shown in a 2017 study, where swimmers consumed caffeine before training and noticed a significant improvement in performance without an abnormal increase in their heart rates.
Conclusion
Boosting stamina is becoming more important every day, especially with the constant increase in standards of performance in the professional and fitness fields.
Hopefully, you have a better idea about the things you can do to decrease your fatigue and feel energized again.
If you still have questions, however, feel free to ask in the comment section below.