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Increase Stamina Naturally: Fitness Tips and Diet

Written byAmatul Ameen

Last updated on : 20 Jun, 2024

Read time : 9 min

Stamina is the strength and energy you possess for any activity. The greater the stamina, the greater the ability to withstand physical and mental stress.  With so much to do, stamina is an all-time requirement. Knowing the significance of stamina, what are the ways to increase it?

The answer is to have a good mix of food, exercise, and a healthy lifestyle. Some techniques will help you to achieve higher stamina. Food, as mentioned, is one way to build high stamina. 

Eating the right food correctly is a step in the right direction to increase energy levels. To start off, always try to eat your food in portions. Never have twice a meal per day. Split the food you eat daily and include some healthy snacks between meals. This habit will give you a continuous supply of energy throughout the day. 

While eating food to build energy is an important part, exercise is second to this. Exercise will keep the stamina levels higher in the long run. Exercise helps efficient oxygen circulation throughout the body. Exercise with a focus on the lungs and heart is also good. The effect of exercise on stamina is huge. 

Way to Increase Your Stamina 

1) Exercise Regularly

To boost your stamina you can do physical activity and exercise for good health and to keep the body fit and to increase your physical stamina. Knowing which exercise helps you, when, and how much exercise is required for increasing stamina should be decided with the help of a fitness trainer or appropriate professional. 

Let’s look at a few exercise techniques to up your stamina.

a) Bench Press

It is a strength training exercise. It helps in building muscle mass. Doing bench presses helps in doing the daily tasks tirelessly, helps with bone density, and helps in maintaining a healthy weight. Now you are worrying that, How to do a bench press?

Follow these steps to do the bench press effectively:

  • Always have a stopper (someone who watches for your safety while doing a bench press.
  • Lie down on the bench or floor with your feet flat on the floor. Your head, shoulder blades, glutes, and feet shall be on the floor or the bench.
  • Grasp the barbell with thumbs wrapped around the bar. Your hands should be as far apart as your shoulder-width
  • Draw in your abdomen to get the spine straight. Bring your shoulder blades closed together. Your wrists should be directly under the bar to avoid hyperextending them.
  • Lower the barbell towards your chest, keeping your back straight and your head on the bench. Stop when you feel a stretch in your pectoral muscles. 
  • Now, raise the barbell by extending your elbow and contracting the chest muscles. 
  • Inhale when lowering the barbell, and let your breath out when lifting the barbell.
  • Aim for two or three sets of 8-12 repetitions.

b) Cycling 

It is an excellent form of exercise for increasing the stamina. It is a cardio workout. You will improve your endurance in the long run. It is critical to maintain the same pace for long distances. 

Tips for cycling: Make sure the back is straight when cycling. Go slow initially and then increase the speed gradually. 

c) Push-Ups

Push-ups are an excellent way to raise stamina. It can be done at home or in the garden. 

  1. To do a pushup, you will get on the floor on your feet and hands. 
  2. Position your hand slightly wider than your shoulders. 
  3. Keep the elbows slightly bent. 
  4. Extend your legs back so you are balanced on your hands and toes. 
  5. Keep your feet-hip width apart. 

With this position, the push-ups can be started.

Follow the below steps to start the push-up exercise:

  • Contract your abs and tighten the core(contract the muscles in the abdomen region; this stabilises your body and supports your spine & pelvis). By pulling the belly button towards your spine
  • Inhale as you slowly bend your elbows and lower yourself to the floor until your elbows are at a 90-degree angle.
  • Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position. 

d) Stairs Climbing 

It is one of the best exercises to increase the stamina. It improves power, strength, and endurance. If you are panting while taking stairs, it indicates insufficient or unmet oxygen requirements for your body. Daily stair climbing is recommended over taking the lift; do not overdo it; however, take a couple of stair climbings every day. 

e) HIIT (High-Intensity Interval Training)

It is a versatile method that is used in many exercise routines. It is a proven method for increasing stamina by creating more energy levels in our body. 

The HIIT is done using the following method.

  • First exercise for 20 seconds 
  • Follow it with another set of exercises for the next 20 seconds. 
  • Rest, and do other exercises for 20 seconds.

The HIIT has to be done in 3-4 weeks for an average of 20 minutes per day to see an increase in stamina. 

As we have seen, exercise/physical activities to stay fit and these are the ways to Increase Immunity Power too. Next, in the order of food. Food is a basic source of energy. Eating the right foods as per your body’s requirements will increase muscle mass and improve stamina levels, too. 

2) Foods That Help to Increase the Stamina 


a) Bananas

It is an excellent source of energy and a healthy snack to eat for energy. Bananas are rich in vitamin B6, potassium, carbohydrates, fiber, fats, and protein. Eating this snack before exercise is also good. 

b) Brown Rice 

Brown rice is less processed and, hence, has greater amounts of nutrients and energy than white rice. It is rich in complex carbohydrates, which are essential for stamina. Brown rice takes a longer time to release energy; hence, the energy release is for longer durations throughout the day. 

Brown rice is rich in manganese, carbohydrates, fat, protein, phosphorus, iron, and selenium nutrients. 

c) Eggs and Chicken 

Eggs are a storehouse for energy. Eating eggs will provide high energy to the body. They are rich source of proteins and carbohydrates. They also help in the breakdown of food and provide stamina. 

Chicken is a white meat rich in protein. It is easily digested by the human body and can be eaten differently. It’s an excellent source of protein. 

d) Fish 

Tuna and salmon contain omega-3 fatty acids, DHA, and EPA fatty acids. These help in endurance. Vitamin B12 and protein present in the fish help in reducing inflammation due to fatigue. It helps to restore the energy faster. The nutrients present in the fish are suitable for the body and mind. 

While some foods are a source of energy to build stamina, some foods may not be beneficial and have to be avoided, too. 

Foods That Restrict Your Stamina 

a) Alcohol 

Alcohol should be completely avoided if you are trying to increase stamina. It is known to decrease your endurance while doing exercises. It affects the energy production process inside the muscle cells. 

Alcohol can cause blood sugar levels to reduce, and it can make you feel tired and shaky. It can also cause tiredness as it will affect the sleep negatively. 

b) Fried Foods 

Fried foods are a big No-no! These foods take a long time to release energy due to their high-fat levels. 

Do not consume them if you plan to work out for some time, as they tire you.

c) Milk 

Milk contains substances that take a longer time to digest. These are rich sources of protein; however, it is best to be avoided during or before working out. 

Final Thoughts 

Both food and exercise are natural and healthy ways to build stamina. When combined, they can do wonders and yield the best results. Foods have to be chosen wisely so they build the energy reserve and increase stamina but do not cause a rise in fat levels. Exercises should be consistently practised to get stamina. Apart from the food and physical activity, ensure adequate rest, sleep, and water. Doing these things will push your body for extended periods of work. 

Building stamina is not done in a week or so but a practice of long durations. Stay fit for a long, healthy life. 

Frequently Asked Questions

Which foods can help increase stamina?

Foods which are filled with carbohydrates and proteins are ideal for increasing stamina. Foods like bananas, whole wheat flour bread, and apples are good for building stamina. Nuts, almonds, figs, and walnuts should be included in your diet for high energy. 

Which juice is good for increased stamina? 

Beetroot juice, papaya juice, melon juice, kale juice, and apple juice increase stamina levels.

How long does it take to increase the stamina?

The time to build stamina is variable and depends on the efforts you put into the exercise, what you eat, and how consistent you are with your health habits. 

What are the causes of poor stamina?

Practices like improper diet and faulty or no exercise will cause poor stamina

Which food is considered suitable for stamina building?

Banana is a good source of energy. Especially after a workout; it is rich in vitamins and minerals.

What kinds of foods are not suitable for stamina building?

Fatty foods, fried foods, and difficult-to-digest foods are not suitable for building stamina. 


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