How to Build Your Stamina: Tips, Exercises and Natural Remedies

Building stamina is not just running on a treadmill to gain physical strength but also maintaining discipline in your head. Stamina is basically the ability to sustain prolonged physical and mental effort. There are a lot of reasons as to why you need to build stamina, be it training for a marathon or simply chasing your pet in the  garden.

If you get tired by just walking up to the second floor of your building, it’s an important concern of personal energy crises. This requires you to develop stamina for recovering your zing. Physical and mental stamina are two sides of a coin that goes hand in hand. Physical stamina helps you get in proper shape while mental stamina makes you maintain discipline. When you see athletes, you get awed by their perfect bodies but what’s unseen is their mental stamina. They know how to use their minds which separate them from the rest. Increasing stamina helps to reduce fatigue and endure discomfort and stress when you’re doing any activity. Building stamina is essential to do daily activities with a high level of  energy.

Wondering how to increase your stamina? It’s not a process that can happen on spur of the moment rather it requires discipline and determination plus, constant  training.

Here’s what you can do to build your stamina by just being at your  home:

1 – Exercise

It’s just one simple thing that can get you a lot of benefits. Exercising not only gives you a healthy body but also a healthy mind. You may think that doing exercise when you’re low on energy is a bad option but consistent exercise helps to build your stamina. A study has showed that people who were experiencing work related fatigue showed improvement in their energy levels after six weeks of exercise intervention. Exercise constituted as a powerful  medicine.

You can do Cardiovascular exercise to boost your metabolism and stamina. This helps to increase your heart rate by improvising your aerobic endurance and ability to withstand low to moderate intensity work for a long time. You can start with low to moderate intensity cardiovascular exercises first. Simply take out 30 minutes from your schedule and utilize it in swimming, running, jogging or walking. This will help to reduce stress, increase endurance and will give you healthy heart and  lungs.

2 – Yoga

It is something which you can do at your home. It will help to improvise your endurance since it can increase stamina on several different levels like physical, physiological and mental. Here are some yoga asanas which you can do to build your  stamina:

  • Boat  pose

This is also known as ‘Naukasana’ which mean to pose like a boat. You can do naukasana to tone your body and lose extra fat. You can feel your body trembling as and when you are done with this yoga. Here’s how you can do this  yoga:

Lie down on the floor or on a yoga  mat.

Inhale as you raise your hands and feet up to a same level from the  floor.

Hold your breath and remain in this position for a few  seconds.

Now exhale slowly as you bring your body  down.

You can do this 3-4 times a  day.

  • Straddle  pose

This pose is known as wide legged pose. You can do this straddle pose yoga to stretch your back, groin and back side of the thighs. If you have hectic lifestyle, this pose can be beneficial in nourishing your mind and body. Here’s how you can do this at your  home:

Sit on floor and stretch your legs as much as you  can.

Now stretch your hands in front of your  body.

Try touching the floor with your  palms.

Now bend as much as you can and hold this pose for a few  seconds.

  • Child  pose

Child pose yoga is known as ‘balasana’. If you are stressed, you can take out time to do this yoga and relax your mind, body and senses. Plus, this yoga also  helps

you to build your mental and physical stamina. Here’s how you can do  this:

Sit on the floor and fold your legs so that your ankle touches your  hips.

Now bend forward and touch the floor with your  palms.

Hold this position for 10  seconds.

3 – Music

Music is known to reduce pain, anxiety and, fear in stressful conditions. Listening music helps to enhance your endurance while running since it has a positive effect on physical, psychological and, behavioral aspects of human existence. Music helps to enhance motor coordination, improve muscular and joint strength, increase muscular tone and endurance and induces relaxation. According to a research by Dr. Costa Karageorghis, listening to carefully selected music can increase a person’s physical endurance and make the experience of cardiovascular exercise far more  positive.

4 – Green  tea

Green tea is not just good for you to lose extra fat but is also helpful in building stamina. It contains polyphenols and catechins which are powerful antioxidants and free radical scavenger that helps to avoid multiplication of cancer cells. If you are low on energy and feel sleepy, you can have a cup of green tea to build your stamina and increase your energy. The chemicals in green tea helps to fight fatigue and stress. Plus, it can help you get a peaceful sound sleep which makes you feel rested. Here’s how you can make and consume green tea to build stamina and increase  energy:

  1. Take a cup of hot water.
  2. Add 1 tablespoon of green tea into it.
  3. Leave it for 5 minutes.
  4. Now strain the tea and put 1 teaspoon of honey.
  5. You can consume this 2-3 times a day.

5 – Coconut  oil

It is a super food which is not only beneficial for your skin but also for your body. Coconut oil contains more saturated fatty acids called MCTs (medium-chained triglycerides) than any other non-hydrogenated oil. This helps to burn the extra fats in your body, in turn providing more energy. When you include coconut oil in your diet, the fats goes directly into the liver where it is utilized as a quick source of energy. Here’s how you can add coconut oil in your diet to build your  stamina:

  1. Directly consume 1-2 tablespoons of extra-virgin coconut oil.
  2. You can add 1 tablespoon of coconut oil in your coffees and smoothies.
  3. You can also add coconut oil while you’re baking.

6 – Turmeric

Turmeric has been in long use to treat a variety of conditions. It is not only beneficial in treating cancers, digestive problems, reducing inflammation but also helps to build stamina. It contains curcumin which has anti-inflammatory and antioxidant properties. This helps to scavenge free radicals that causes damage to cell membrane, DNA and destroys cells. The anti-inflammatory property of turmeric diminishes physical exhaustion and helps to restore your energy level. Here’s how you can add turmeric in your  diet:

  1. Take 1 teaspoon of turmeric and add it in one cup of boiling milk.
  2. Mix it well. Cover and let it simmer for 5 minutes.
  3. Now pour it into a glass and sweeten it with 1 teaspoon of honey.
  4. You can consume this once a day.

7 – Banana

Banana is a fruit which is useful for the development of stamina in your body. It contains carbohydrates which help in the release of useful hormones in your body. If you are going for a workout, you can consume a banana first since it improvises overall performance and stamina. Bananas are a rich source of dopamine, a strong water soluble antioxidant which helps in quick reflexes and good coordination. Here’s how you can consume banana so as to boost your  stamina:

  1. Take one cup of cold or hot milk.
  2. Add sliced pieces of banana into it.
  3. Now add 1 teaspoon of honey and have it.
  4. You can consume this in your breakfast.

8 – Apple cider  vinegar

If you feel exhausted, apple cider vinegar is one home remedy you can try on. It contains malic acid which produces energy through the breakdown of calories. It increases energy through its ability to dissolve toxins that cause fatigue and weakness. Ensure that next time you head to gym; you take some apple cider vinegar to balance your pH levels, prevent muscle cramps and produce enough energy to utilize in your workout session. Here’s how you can consume apple cider vinegar to increase your  stamina:

  1. Take a glass of water and add 1 tablespoon of apple cider vinegar.
  2. Add 1 teaspoon of honey to sweeten it.
  3. You can consume this twice a day.

Additional  information:

  • Think positively since self confidence can build up your mental stamina.
  • Don’t stress yourself too much. Instead visualize yourself in a state of mental calm to handle your stress levels.
  • Don’t exercise too much that it creates an adverse effect on your health.
  • Make sure you include all essential nutrients in your diet to build your stamina.
  • You have to be determined to build stamina since it takes time and requires you to be consistent.
  • Don’t skip your breakfast since it’s the first meal of your day. You should have a combination of carbohydrates, fats and, proteins in your breakfast.


All opinions expressed on USDR are those of the author and not necessarily those of US Daily Review.