Best Exercise for stamina building |Stamina boosting foods| How to increase stamina to run |How to increase stamina by running 2021

Best Exercise for stamina building


Working women, office going peoples or children playing sports, everyone needs strength and we get this power from stamina.

Often we hear that i am feeling tired in a short time or shortness of breath in running or walking for some distance. We get to hear thousands of such questions every day. If this happens to you also, then you should take it seriously, because it can be harmful for your health.

Questions Answered

  1. how to increase stamina to run
  2. how to increase stamina running
  3. how to increase stamina by running
  4. how to increase stamina of running
  5. best exercise for stamina building
  6. Stamina boosting foods

Best Exercise for stamina building |Stamina boosting foods| How to increase stamina to run |How to increase stamina by running 2021

Why does this happens ?

So the main reason for this is lack of energy or stamina in body. Because stamina gives the ability to do a task at a certain intensity and  for long time.

What is Stamina?

Stamina means inner strength of our body. That is, in simple language, for how much time a person can perform any task like running walking playing sports without any fatigue.

Usually, when we hear the word stamina, we connect it to high physical activities only, but small tasks like walking or running, household and office work, all of them have their own importance of stamina. .

For sports players stamina is very important as the performance and ultimately the output of the game depends on the stamina. And thus It has its own importance in sports.  At the same time it is also helpful in fighting diseases and stress.

We see when working women, office going people or children playing sports feel tired after coming home, then definitely it is a matter of concern for them because they do not have enough stamina.

We should find out whether such children or persons are getting proper nutrition and exercise or not. Because strength, energy and stamina are absolutely needed in today’s hectic and exhausting life. Without these it is impossible to do any work properly.


Symptoms Of Low Stamina

  1. Always Tired of doing physical and mental work.
  2. Sweating from the body without doing any work.
  3. Loss of appetite.
  4. Getting tired quickly while running, jumping or playing.
  5. Pain of hands and feet.
  6. Getting too much sleep and still feeling lazy.
  7. Blurred vision and dizziness in eyes.


Exercise for stamina building

To increase stamina, you should exercise regularly. Exercise will not only help in increasing energy but will also provide the ability to do the work for a longer time.

Stamina does not increase with exercise for just days or weeks, but you have to practice continuously. Exercising not only increase the stamina of the body, but it also it increases immunity and strength of body.

Here are some exercises to increase stamina , these will definitely help you to increase stamina if you include them in your daily routine.

Best exercise for stamina building

 1.Aerobic exercise to increase stamina

Choose aerobic exercises that you can do regularly and you have the equipment’s to do those exercises. By doing aerobic exercise, you will also keep your heart healthy and secondly your stamina will also increase.

  • Cycling
  • Running
  • Swimming
  • Skipping


Cycling is the best way to increase stamina. By cycling, you can increase your stamina and secondly you will be able to burn more calories in less time. You can do cycling anywhere, whether in the gym or on road or tract.

In running, you can do either run fast for short distance intermittently  or long running, but the condition is that it should be done for about 20 to 30 minutes or more. You can run at any time in the morning or evening.

Swimming is a panacea for overall body workout. Swimming can  increase your stamina and secondly it can also increases your height. You should practice swimming for about one to one and a half hours daily.

Rope Skipping 
You can Do jump rope Skipping  to increase stamina. This is good cardio exercise, the heart pumps blood quickly in the body, due to which there is good blood circulation in the overall body.

You can do it  for 10 to 12 minutes. You can also do it continuously or  10 sets of 1 – 1 minute.

Apart from this, there are some more exercises that you should include. eg weight training

Weight training

Weight training not only increases your stamina but also improves muscle strength, bone density, metabolism and flexibility.

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Stamina boosting foods

Fat Loss Diet Chart
It is very important to consume nutritious food to increase stamina. But keep in mind that whatever you are consuming should include high quality proteins, carbohydrates and fats.

Apart from this, you should also consume vitamins-minerals, green leafy vegetables and fruits. Eating all these food increases stamina as well as heart and blood circulation.

Carbohydrates in your diet will provide energy and protein will work to keep your muscles active.

Stamina Enhancing Nutrients
Balanced Diet – To increase stamina, it is very important to consume a balanced diet. Balanced diet should include–

  1. protein
  2. Carbohydrate
  3. Fats
  4. Vitamins
  5. Minerals

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Protein is one of the most important nutrient for increasing stamina and body strength . Protein is the most important element for building and developing muscles of the body.

Sources of protein

  • Cheese
  • Tofu
  • Egg
  • Chicken
  • Dairy products

Whole grains are actually one of the best nutrients to increase stamina. Because they contain lots of carbs and carbohydrates give energy to the body.

Sources of Carbohydrate

  • Bread
  • Sweet potato
  • Potato
  • Brown rice
  • Brown bread
  • Oats

Fats are also important  factors to increase stamina. Because they store lots of energy and thus are important for long lasting activity of body.

Sources of Fats

  • Almond
  • Walnut
  • Olive oil
  • Coconut oil
  • Tuna fish


Vitamin-minerals are also very important to increase stamina. They contain high quality fibers which will help in increasing your stamina and make your metabolism strong.

Sources of Vitamin-Minerals

  • Fruit
  • Green leafy vegetables
  • Salad

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Sleep To Increase Stamina

As you now know exercises and diet to increase stamina , there is another important thing along with them that is sleep.

Sleep is as important as exercise and a healthy diet.

The National Sleep Foundation also says that it is very important for any person to get enough sleep because sleep also helps in increasing stamina.

Sleep is supposed to power your body and mind through your activities, so good sleep is important to you. So it doesn’t mean that you should sleep all the time.

Normal people like us should take seven to nine hours of sleep. If you sleep six or less hours  then it can deplete your energy.

Taking good sleep relaxes the body as well as the brain and relaxing the brain is as important as the body.

So with good sleep, good exercise and good diet, you will definitely increase your stamina.


Some important things to increase stamina :-

  1. Make yourself mentally strong by exercising daily.
  2. Take 8 to 9 hours of sleep every day, keep the body and mind calm.
  3. Start with light exercise in the beginning, increase it with  time.
  4. While doing exercise or weight training, try drinking water intermittently ,and keep the body hydrated.
  5. Never try to lift too much weight, gradually lift the weight according to your capacity.
  6. Go for a walk every day after dinner.

Caution :-

  • Do not eat anything before exercising, eat about 1 to 2 hours before exercise.
  • Wear shoes when running or cycling.
  • Do not travel long distances while running or cycling.
  • Do not consume fried things like fast food, avoid smoking and consumption of alcohol.
  • Make sure to relax the muscles after exercise or weight training.

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