Tips on how to improve your physical endurance:
1. DON’T FORGET TO EXERCISE
It may seem counterintuitive, but exercising more when you’re low on energy or stamina can actually help you in the long run. A 2017 study found that regular exercise had a positive effect on fatigue, and another suggested that it be prescribed to older people to improve their endurance.
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2. MIXED EXERCISES
If you’re looking to improve your endurance in one area or sport, your instinct may be to focus on just that. However, research shows that mixing different activities can bring the most benefit. One study, for example, suggests mixing strength and aerobic exercise. Circuit training has also been found to improve endurance.
3. TRY TRYING NEW THINGS
Obvious endurance exercises such as running or weight training are great, but you may also benefit from trying less conventional exercises. Yoga, for example, can have significant benefits for your endurance level—yet another reason to break away from your boring daily run.
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4. WHAT YOU EAT CAN HELP YOU
It’s not just about exercise. Small amounts of caffeine have been shown to improve sprint performance in elite athletes. Ginseng and ashwagandha root extract also help improve stamina, and complex carbohydrates and proteins are often recommended by nutritionists to those hoping to increase their stamina.
5. AVOID FAKE SUPPLEMENTS
Not all foods are created equal, however, and some of those that promise tantalizing benefits for your stamina may not be all they’re cracked up to be. For example, there are claims that energy drinks can improve performance, but research shows that they have very little therapeutic benefit. Probiotic supplements, which are often promised to increase stamina, have also been found to have no noticeable effect.
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6. TAKE CARE OF YOUR MENTAL HEALTH
Endurance is not just about physical strength. Your mental attitude also plays a big role. One study found that a stress management workshop that included teaching endurance techniques had a positive effect on both endurance and stress levels of participants, and preliminary research suggests that positive emotions in elite athletes are associated with excellence. The study that examined the impact of yoga on endurance confirmed this – meditation helped participants improve their levels of fatigue, as well as feelings of calmness and focus.
7. GIVE YOURSELF RECOVERY TIME
It’s all very well to eat healthy and exercise more, but your body also needs rest. In a study comparing post-workout recovery methods, researchers suggested that athletes allow at least 72 hours between competitive sessions. While the average exerciser probably doesn’t need that much rest between gym sessions, it’s important to give your body a break as well.
