Guest post by Kai Florence; Image by Andrea Piacquadio
The demands of our day-to-day lives are ever-increasing and often leave us feeling fatigued and drained of energy. Meanwhile, the market is full of supplements, drinks, and energy boosters promising to increase your stamina and energy to function more efficiently and live a healthier, better quality life.
While these can be effective, the best way to increase your stamina and energy levels is to make small lifestyle changes. These changes include eating a healthy diet, managing your mental health and stress, and most importantly, exercising regularly.
Exercises That Will Improve Your Stamina and Energy Levels
You might think adding another exercise to your day is just another thing on your to-do list that takes up time, but it’s essential if you want more energy and stamina. Exercise improves blood circulation and encourages your body to produce mitochondria responsible for your body’s energy supply.
The trick is consistency – you need to consistently exercise a few times a week to see results. Choosing a type of exercise you enjoy is an excellent way to achieve consistency.
Let’s look at some popular exercises that increase your stamina and boost your energy.
Go for a Walk
Walking is an integral part of building stamina. It’s easy to do, and if you don’t have a treadmill, you can walk on the street, in a forest, or even in a mall. If you’re new to exercising, walking is a great start. You can increase your intensity and pace as you progress. Walking is also a perfect exercise for people who have problems with their joints.
Another great idea is to go for a slow, gentle walk after eating. Ideally, it would help if you plan your walk for about 20 minutes after your meal. Walking will help your body digest the food and clear it of toxins.
Another great exercise to improve stamina is cycling. Anyone, regardless of their fitness level, can cycle. It’s particularly good for overweight people, as cycling on a stationary bike does not put any stress on your knees, ankles, hips, and back.
Stationary exercise bikes are incredibly convenient since you can work out at home while watching TV or reading. Like with walking, you can increase your intensity as you progress to challenge yourself constantly.
There are many different exercise bikes available, so shop around for the top bikes for increasing cardio and stamina to find the one that suits your needs best.
Along with endurance training like walking and cycling, including weight or strength training in your exercise regime will help you build stamina and increase your energy.
Weight training involves exercises where you need to move your body against a type of resistance. You can use free weights, weight machines, resistance bands, or your own body weight.
It’s best to start with your body weight if you’re a beginner. Do simple exercises like squats, lunges, push-ups, crunches, and planks. Do eight reps of each exercise and complete two to four sets. Then increase the number of reps as your strength builds.
When you’re comfortable and feel like you need more of a challenge, add light weights to your workout and increase the weight as you progress.
If you’re looking for a low-impact exercise to build stamina and boost your energy, give yoga a try. A key focus in yoga is matching your breathing with your exercise moves, learning how to control your breathing, and making the most of each inhalation.
Practicing yoga increases your stamina because it aids your body in using oxygen more efficiently. Yoga builds both physical and mental stamina as it teaches you to remain calm while doing challenging poses. It’s also an excellent stress reliever and good for overall well-being.
Strike a Balance
Don’t be overzealous in your effort to become fit, thinking it will instantly boost your stamina and energy. The key is balance. Training too hard and pushing yourself every day can lead to injury and burnout.
Balance your workouts with a mix of strenuous and light exercises so that you alternate your days with hard and easy exercises. This will help you be consistent with your training since you won’t be hurt or have sore muscles, increasing your stamina.
Rest and Recovery
Downtime is an essential factor that must be part of a healthy lifestyle. Many people overlook the need for a good sleep and resting between workouts. If your goal is to increase stamina and improve your energy levels, build rest days into your workout routine and make sure that you get at least seven hours of sleep per night.