How to Increase Stamina: Effective Tips, Strategies, Exercises

How to Increase Stamina: Effective Tips, Strategies, Exercises

Bajaj Finserv Health
March 21, 20237 mins read


Simple lifestyle and food habits changes can make a big difference. In this blog, we'll cover some easy exercises and dietary tips that can help you improve your endurance and boost your overall performance.

Key Takeaways

  • Enhance your endurance with simple lifestyle changes like hydration and yoga
  • Boost stamina with simple exercises like squats, push-ups, and swimming
  • Fuel your stamina with cereals, bananas, and fish while avoiding alcohol, soda, and fried foods

Usually, it's totally normal to feel tired or low on energy after a tough workout or busy day of physical activity. But how to increase stamina if you're frequently out of breath or lacking endurance in your everyday routine? That's a sign it's time to take action. Unhealthy habits like sitting around idly or stressing out too often could be to blame, so it's important to make changes. 

Stamina is about having the energy and power to keep going, even when things get tough. Whether you're an athlete or an everyday person, you might wonder how to increase stamina. The answer is simple - a mix of healthy eating, exercise, and taking care of your overall health. 

How to Increase Stamina

Regular exercise can help fight off fatigue. For example, after six weeks of exercising, people feeling wiped out from work saw significant improvements in their energy levels. Not only that, but they slept better, got more work done, and even had sharper brains. So if you're feeling sluggish, it might be time to pick the right food and lifestyle and hit the gym!

Don't Miss Your Breakfast

Starting your day off right is crucial for keeping your energy up. And you know what they say - breakfast is the most important meal of the day! So if you are serious about how to increase staminadon't skip it. Instead, whip up healthy and tasty options like oatmeal or whole wheat bread and eggs. And if you're feeling fancy, why not add butter? Not only does it have an amazing taste, but it's also packed with "good" calories that can seriously supercharge your stamina.

Stay Hydrated

Are you feeling sluggish lately and thinking about how to increase your stamina? It might be because you're not getting enough fluids! Dehydration can seriously zap your energy, so drink plenty of water throughout the day. 

If you want to take things up a notch, start your morning with a glass of delicious beetroot juice. It is packed with nitrates which are like little energy boosters for your body. And remember to get your digestion going with a mug of hot water in the mornings - it's a simple trick that can seriously help kickstart your metabolism.

Do Some Yoga and Meditation

How to improve stamina if you don’t wish to go outdoors? It's time to do yoga! This ancient practice has been used to help people feel their best for centuries and is seriously effective. Research, including 27 medical students, found that meditation and yoga improved well-being and reduced stress [1]. Regularly practising yoga, like Hanumanasana, Naukasana, Setubandhasana, Bakasana, Balasana, etc., can help you increase your stamina effectively. [2]

Additional Reads: Full Body Yoga ExerciseEffective Steps to Increase Stamina Infographic

Exercises to Increase Stamina

How to increase stamina is not a secret anymore, and cardio is one of the best solutions for that. These exercises to increase stamina get your blood pumping and oxygen flowing, which means your muscles get stronger and more resistant to the wear and tear of time. And that's not all - you'll also see benefits like smoother skin, a faster metabolism, more muscle tone, and even fat burning. 


How to increase stamina? Squats can help a lot. The squat is one of the most versatile exercises since it targets many muscle groups. Keep your feet hip-width apart as you stand up on the floor. Now, drop carefully; you'll need to take breaths as you descend. While descending, keep your back upright and your knees slightly bent; if they go much lower, you risk injuring your back and knees. Hold your breath as you descend, then release it as you ascend.


Want to learn more about how to increase stamina? It's time to get on board with push-ups! According to fitness experts, just 20-30 push-ups can seriously boost your endurance and leave you feeling worked out in the best way possible. And it's not just your chest muscles - you'll also be working your arms, back, legs, and core. So why wait? Get down on the floor, plant your palms near your chest, and start pushing up for a stronger and fitter you!

Additional Read: Easy Cardio Exercises


If you're wondering how to increase stamina, swimming is one of the best ways to boost your stamina and endurance. All you need is 20 minutes a day to start feeling the benefits. And once you get into the groove, your body will get tons of extra oxygen as your lungs work overtime to keep you going. So don't be afraid to push yourself to swim longer. 

Which Foods Increase Stamina?

How to increase stamina and feel like a powerhouse all day long? It's time to pay attention to what you're putting on your plate! A balanced, nutrient-packed food to increase stamina is essential for anyone looking to increase their energy levels. This is even more important if you're an athlete or sports enthusiast! So, what should you be eating? 

  • Complex Carbs

They're loaded with dietary fibre and starch to keep you feeling full and energized for longer. You may increase your stamina by eating foods high in insoluble fibre, such as rice, cereals, whole grain bread, pasta, wheat bran, maize bran, veggies, and nuts 

  • Bananas

Most individuals, regardless of age, like eating bananas. It's also among the most effective nutrients for boosting energy levels. The fruit's high carbohydrate content provides energy for the day, including natural sugar and starch. This power fruit is a one-stop solution to the question, "How to increase stamina?"
  • Protein 

It is crucial for muscle and tissue repair and ensures you stay strong and fit. Consuming protein helps us burn more calories since protein has a faster metabolic rate than fats. Fish, chicken, cheese, eggs, milk, legumes, and nuts are all good sources of protein

  • Utilize Healthy Fats

The utilization of healthy fats, such as those found in fish, almonds, walnuts, and vegetable oils, is crucial because these fats supply essential omega-3 fatty acids

  • Calcium

How to increase stamina? Calcium can help. Broccoli, spinach, pork, beans, and nuts are all good sources of iron and calcium. In addition, milk, green leafy vegetables, cheese, yogurt, and sardines are good sources of calcium too

  • Vitamin C

It is another nutrient for anyone looking to stay strong and healthy. It bolsters your immune system, protecting you from pesky colds, coughs, and other infections that can reduce energy levels. Foods rich in vitamin C include oranges, kiwis, lemons, limes, cranberries, apples, guavas, grapefruits, grapes, spinach, kale, bell peppers, tomatoes, cauliflower, broccoli, brussels sprouts, gooseberries, chives, basil, and thyme

Additional Read: Testosterone-boosting FoodsIncrease Stamina

Foods to Avoid to Preserve Your Stamina

If you're looking at how to increase stamina, you must be careful about what you eat. Choosing the wrong foods can leave you feeling sluggish, bloated, or downright gassy. So, if you want to keep your engine running smoothly, avoid the following foods:

  • Dairy Products

Pause if you're thinking about having dairy products like milk, yogurt, buttermilk, or cheese before a workout! They contain sugar that can mess with your digestion

  • Fruit Juices Containing Sugar

While orange juice may seem like a refreshing pre-workout drink, it has a lot of natural sugars that can make you feel tired and sluggish during your exercise routine

  • Pasta

Although pasta is a great source of carbs, it's not the best choice for endurance activities as it can weigh you down and make you feel lethargic

  • Carbonated Soft Drinks

Before your workout, refrain from being tempted by cola, soda, flavored water, or artificial sweeteners. They're tough for your body to digest and can leave you unwell

  • Fried Foods

As delicious as fried foods may be, they're not ideal for pre-workout meals. They take a long time to digest, making you feel sluggish and uncomfortable during exercise

  • Alcohol

When it comes to food that gives energy and stamina, alcohol is an absolute no-go. Not only does it dehydrate you, but it also messes with your nervous system, which is key to activating your muscles

So, did you understand how to increase stamina and enjoy a healthier and more active life? All you need to do is stick to the right diet, exercise routine, and healthy habits. Then, take it slow and steady, and try to minimize rest periods between workouts to increase the level of exertion gradually.

Don't expect immediate results – building stamina is a gradual process that requires patience and perseverance. However, don't let a busy schedule or inconvenience stand in the way of your journey to increase stamina! Thanks to Bajaj Finserv Health, you can get a doctor consultation from a general physician or a top practitioner and discuss healthy habits, cardio, yoga, and other workouts in detail - all from the comfort of your home. Take that extra step today and get back on track to achieving your stamina goals!

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Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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