6 Effective Ways to Boost Your Stamina and Energy

Whether you are training for a triathlon or playing with kids, there are many reasons for you to build your stamina. If your energy levels have been going through more ebbs than peaks of late, enhancing your endurance is just the solution to help bring back your zing. 

What is stamina?

Stamina is the strength and energy we need to endure physical and mental stress for a sustained period of time. It is an integral part of men's health and will give you the ability to execute your daily tasks more efficiently while utilizing less energy.

So here are some helpful tips that will boost stamina and enhance energy levels significantly.

1. Exercise

Exercise

There's no underestimating the power of exercise. In addition to providing your cells with more energy to burn calories, it amps up the oxygen circulation in your body as well. Plus, exercise stimulates your body to release stress hormones, which help you feel energized.

According to a 2017 study conducted by the National Institute of Health, participants who initially reported feeling fatigued underwent six weeks of exercise therapy to boost stamina. 

At the end of the intervention, they increased their:

  • Cognitive performance
  • Capabilities at work
  • Sleep quality 

2. Meditation and Yoga

Yoga is a great way to build physical strength and increase your physiological and mental prowess as well. With practice, the breathing aspects of yoga will help you utilize oxygen more efficiently, thereby increasing your endurance. 

Through deep inhalations and exhalations, yoga not only helps our bodies relax but bolsters our respiratory system because it creates more room for it to perform at its optimal level. Plus, there are a host of "asanas," like the "boat pose," which will help you develop your core strength and build your muscles. 

3. Ginseng 

Modern scientific research and studies suggest that consistent consumption of ginseng can boost stamina and energy. This ancient herb is a natural remedy that will keep you sharp and focused throughout the day. Specifically, Korean red ginseng is the gold standard of all species of ginseng which will provide you with the most stamina and energy as well as other health benefits. Ginsenosides, the natural compounds found in ginseng, work to revitalize the function of the body as a whole – thus regulating long-term energy, balancing physical endurance, and sustaining mental stamina. 

Ginseng also offers other health benefits such as:

  • Enhances the immune system 
  • Boosts metabolism 
  • Combats stress 
  • Improves blood circulation 
  • Promotes healthy, glowing skin 

4. Energy Supplement

Energy supplement

On top of a well-balanced diet, taking daily vitamins and supplements are a great way to boost energy. Balancing the demands of daily life can get overwhelming and it may be difficult to feel physically and mentally stable throughout the day. 

Vitamin B12 is a natural vitamin that helps transform the food that you eat into energy. It can be found naturally in animal proteins, such as meat, fish, and dairy products.

Coenzyme Q10 (CoQ10) is naturally found in the cells in our bodies and are the source of energy and protection from oxidative damage for our bodies to function efficiently. It supplies cells with the energy to grow and stay healthy – preventing fatigue – and can be found in fish, meats, and nuts. Both of vitamin B12 and CoQ10 can be purchased over-the-counter for those who are energy deficient and need an extra boost of energy and stamina. 

5.  Caffeine

Caffeine

Over the course of 35 years, several scientific studies on athletes have proven conclusively that caffeine increases athletic power and endurance. The reason is, caffeine has a direct metabolic impact on the muscles because it motivates them to utilize fat as the energy source as opposed to glycogen, which is a carbohydrate. As a consequence, a different type of fuel is generated, which helps to boost stamina. 

The important thing to remember here is that too much of anything is bad. So, don't drink too much coffee to avoid becoming dependent on it and keep sugary, caffeinated drinks at bay.

6. Quit Smoking

When it comes to men's health concerns, cigarettes are one of the leading causes of preventable deaths in the U.S. According to the Centers for Disease Control and Prevention (CDC), about 16 out of every 100 men smoke. 

Smoking and stamina are correlated. To be at your peak performance, your heart, lungs, and muscles require oxygen-rich blood. But in smokers, the body's tissue, organs, and muscles receive reduced levels of oxygen, so this adversely affects their physical stamina. 

Besides all the health complications that come with smoking, it also:

  • Decreases endurance
  • Leads to poor physical performance
  • Increases the risk of injury

It's natural to feel energized on some days and not on others. Don't push yourself too hard because we aren't wired to operate at our peak performance round the clock. So, pay attention to your body and give it the rest it needs. 

In time, by following the above tips to boost stamina, you will gradually increase your strength and endurance- naturally and safely.