by Stamina is the ability of you to perform a task for a long period of time with a certain intensity. Strength is needed to perform physical activities and we get this power from stamina. It is often said that stamina is needed only by athletes, but it is not so. A mother also needs stamina to handle her new born and run after her older children with a glass of milk early in the morning.
TOPICS IN THIS ARTICLE
- What is Stamina?
- Methods of increasing stamina
- Stamina boosting exercises
- Stamina boosting food
- Take rest to increase stamina
- Ways to increase mental stamina
- Other important things to increase stamina
- Precautions should be taken
Apart from this, stamina is also needed to do household chores throughout the day and to handle the work of the working woman both at home and office. Stamina is divided on the basis of mental and physical. For a healthy life, it is very important for all individuals to have both types of stamina.
Looking at the importance of stamina, it is further explained what is stamina, how to increase stamina and how to increase it, what exercises should be done to increase stamina etc. Along with this, it has also been told what to eat and do to increase stamina.
What is Stamina ?
If stamina is understood in simple words, then it can be said that the capacity of a person’s physical and mental level by which any work can be done for a long time. Mainly it is used for the capacity used for physical work, such as sports or exercise. Not only this, the capacity used to do a task at the brain level is also called stamina. To lead a healthy life, you must make constant efforts to increase your stamina both mentally and physically. With the right stamina, you can complete any task in a better way quickly.
Methods of increasing Stamina
Some easy and effective ways to increase stamina are exercising (in which aerobic exercise is especially beneficial), eating a nutritious diet, drinking plenty of water, and you may be surprised to know, but it is also important to give enough rest to the body and mind. it happens. Not only will this increase your mental stamina.
Stamina boosting exercises
You should exercise regularly to increase your physical stamina. It increases your energy level. Exercising enables you to perform physical tasks for a longer period of time. Experts say that by exercising, all the muscles including the heart, liver, nervous system are active. Along with this exercise also increases the efficiency of all muscles.
- Aerobic exercise to increase stamina
Choose an aerobic activity that you can comfortably do each day. Almost all muscles are activated when doing aerobic exercise. You can improve your stamina by keeping your heart healthy. For example, you should do cycling, walking, jogging, aerobics and swimming etc. regularly. Do this for about half an hour every day. Gradually you can increase its time.
- Other exercises to increase stamina
Do some weight training each day. According to the American College of Sports Medicine, weight training not only increases your muscle strength, but it also improves your blood pressure, bone density and flexibility, increases your energy levels and stamina. Is. Lifting the load increases strength. Start this exercise by lifting less weight and increase it later. After a few days you will feel that your carrying capacity has increased.
Stamina boosting foods
The right diet is also very important to increase stamina. In this, both nutritious diet and water intake are necessary in sufficient quantity.
- Eat nutritious food
To increase stamina, you have to consume nutritious food. Make sure that everything you consume includes carbohydrates, high quality fats, minerals, fiber and protein. Apart from this, you can consume green vegetables, fruits and fish to get omega-3 fatty acids. All of these improve your heart and blood circulation. Along with this, the whole grains included in your diet provide you with energy. Apart from this, protein works to remove muscle damage. For protein, you can consume eggs, fresh fruits, low-fat milk and rotis made from wheat in your breakfast.
- Don’t let the water run out
Drinking enough water has many benefits for the body. Not only does this reduce weight, but stones in the kidney can also be avoided. Drinking water helps in relieving muscle fatigue. During exercise, the body constantly sweats, so to maintain the level of water in the body, you should keep drinking water while taking rest in between.
Take rest to increase stamina
It is recommended by experts to get enough amount of sleep to increase stamina. The National Sleep Foundation states that sleep is very important for athletic performance. Your body needs REM (REM – Rapid Eye Movement – in this the sleeping person’s eyes do not move and the brain remains active. It is in this state that the person dreams) sleep. It is considered essential to power your body and mind through your activities. The amount of sleep you need depends on your age. By the way, a normal person should take 7 to 9 hours of sleep. It is said that taking less than 6 hours of sleep reduces the energy of the body and you are not able to do any work properly. Resting the brain is very important to increase mental stamina and this can be done only by getting enough sleep.
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Ways to increase mental stamina
To increase stamina, the way physical abilities are increased, similarly you have to do many things to increase mental stamina. The tasks required to increase mental stamina are being explained in detail below.
1) Set your goal
First you have to consider your life goals, after that you have to give priority according to their importance. After this, make a plan to achieve your goal according to the priority. Do not stop when you face any problem, rather think about its solution with a cool mind.
2) Understand the cause of the problem
Don’t waste your time on the problem. It would be better if you understand the reasons for this and break your problem into pieces. After that complete each part one by one. With this, you will be able to easily solve the problem without wasting time.
3) Don’t make excuses to postpone work
Sometimes when you get stuck in a problem, you start making excuses to avoid it. In such a situation, it will be necessary that you understand the problems and consider the solution, not start making excuses to avoid it.
4) Talk to others
Many a times, even after giving every possible effort and thought, you are not able to find a solution to any problem. In such a situation, you should talk to a friend and partner about your problem. After talking to the people around you, acquaintances and experienced people, the solution of difficult problems is also easily found.
Other important things to increase stamina
Advice needed to increase stamina –
- Gradually increase the time of physical exercise.
- Never think of lifting too much weight. Gradually increase the weight.
- Do not keep your feet on the ground while running or run very fast. Proceed with small steps.
- Prepare yourself mentally to exercise daily.
- Eat fruits according to the season.
- Do go for a walk after dinner.
Precautions should be taken
- Do not eat food just before doing any exercise.
- Running after drinking too much water can be dangerous for health.
- Sit down or take rest if there is a high pressure on the heart rate.
- Do not cover long distances in one go while running.
- Do not consume intoxicants like smoking and alcohol.
- Stay away from fast food and oily things.
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