How to build stamina and endurance with four easy steps

Do you find yourself easily out of breath when exercising? How about when you're simply chasing your toddler around the house or climbing the steps to your apartment? If you answered yes, chances are your stamina is low.  

Stamina is the energy and strength needed to exert oneself for an extended period. Stamina doesn’t just refer to exercising. In fact, building up your mental stamina is just as important.  

It can be hard to know exactly which activities help increase stamina best. That’s why we’re here to help! At Capsuline, we’ve done all the research, so you have everything you need to know! Below are the best activities, and recommended supplements to help increase your endurance and stamina today!  

Focus on your diet 

Food is used to fuel your body and give it the energy it needs throughout the day. Fueling yourself with proper nutrition is key if you want to have high, long-lasting energy. A diet rich in vegetables, fruits, protein, and complex carbohydrates is recommended in order to help build your stamina and keep you going all day long. Keep high-energy snacks with you throughout the day for a quick pick-me-up when you’re feeling low! 

Another great way to help boost your body is by incorporating homemade supplements into your everyday diet. Antioxidants like Montmorency Tart Cherry Extract and B vitamins are excellent to boost stamina. You can make your own supplements using our Kosher and Halal Certified empty capsules.

Montmorency Tart cherry extract has been shown to boost endurance performance and reduce muscle damage and inflammation. When taken as a supplement, it can help you achieve your goal of building up your stamina and endurance more efficiently.  

Having an adequate amount of energy is critical in the life of endurance athletes. B vitamins aid in correcting the metabolism and helping it metabolize carbohydrates. These carbohydrates are then able to provide the athletes with the energy needed for their muscles to perform at their best.  

Now that we know the perfect balanced diet to help us increase our stamina and endurance, we can’t forget about our fluids.  

Drinking plenty of water throughout the day has been shown to have several health benefits. Ranging from removing waste in your body, to clearer skin, and can even aid in weight loss. Drinking a sufficient amount of water has also been shown to increase stamina by fighting muscle fatigue. When your muscle tissue is well hydrated it can perform at its best. Always keep a refillable water bottle with you for easy re-fills throughout your day.  

Get plenty of physical exercise 

For adults, the Department of Health and Human Services recommends at least 150 minutes of moderate cardiovascular exercise per week, along with strength-building exercise at least twice a week. By focusing on doing some form of physical exercise during the day, you will increase your overall stamina and energy over a period of time. Cardiovascular exercises work your lungs and heart which ultimately increases your stamina while decreasing your fatigue levels. If you don’t enjoy exercises such as running, biking, or swimming then you can try strength building exercises. Weightlifting and resistance training are great ways to increase your body's endurance while also shaping and toning your muscles.  

If you’re not a fan of exercise or lead a busy life with little time for a workout then increasing your daily movement at home or work is a great way to get in some daily steps and activity. If you sit in front of a computer all day, try and get a standing or walking desk to help you move more. If possible, bike or walk to work as opposed to driving. Making a conscious effort to get more movement in from daily activities will help increase your overall health and stamina.  

Prioritize rest 

You may believe that the more exercises you do throughout the week, the faster you will increase stamina. However, focusing on getting an adequate amount of rest is also critical for the recovery your muscles need. Start by gradually incorporating harder and more strenuous exercises into your routine. By taking a slow approach, you give your body time to adapt and recover so it can perform at its best. If you try and overload your body with too much exercise and not enough rest, your muscles will under-perform ultimately leaving you exhausted and wanting to quit. Prioritize getting a proper rest day and embrace taking care of your body.  

Prioritizing physical rest days to help your heart, lungs, and muscles recover from exercise isn’t the only rest you should be prioritizing. A good night’s sleep is just as important in helping your body and mind recover and perform at its prime. Getting an inadequate amount of sleep will leave you feeling worn out and unable to exercise to the best of your ability. In order to properly and efficiently build your stamina and endurance get at least 7-9 hours of rest a night. This will help you stay refreshed and energized so you can achieve your goals in a healthy and long-term way.  

Focus on your mental health 

Having a healthy mind is equally important in building your stamina. Inspiration is what gets you off the couch for that first week, motivation and focus is what keeps you going. Take into consideration your mental health and how you feel each day. Skipping a workout because you had a long and hard day is sometimes necessary and can help you stick with your goals in the long run. Take time each day to check in with yourself and your needs. Try to build a support system of people you can easily turn to when you’re not feeling your best. Taking breaks when necessary will help you stay refreshed and motivated so you can continue on the road to success.  

There is no quick fix to increasing your stamina and endurance. It takes hard work, patience, and consistency. By utilizing the tips given, you can start working towards your goals today. Learn what works for you and create a consistent routine to keep you going. As you focus on increasing your endurance and energy levels, be mindful that it’s normal to have off days. Some days you will perform better than others and that’s okay! Always pay attention to your body and take rest days when needed. Adding a supplement can be great for your body and recovery. Most importantly, focus on having a long-term approach to achieving your goals so you can stay consistent and happy all the way through. 

This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.