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You can maintain your stamina on long summer days


Stamina means having the strength and energy to endure an activity for an extended period of time. Stamina also means being able to fight illness and handle stressful situations and fatigue. During the summer, we need to boost our stamina in order to make the best of the long, hot days and nights. Ways to boost stamina.

In a nutshell, there are five main ways to increase stamina.

  1. Gradually increase the amount of physical activity we participate in.
    The best type of exercise to overcome fatigue and boost stamina is aerobic or cardiovascular. If you are sedentary for the most part, make sure to start slowly with walking a few minutes daily and work up to a brisker pace for a longer period of time.

    Since outdoor activities tend to boost stamina more quickly, take advantage of the summer months to walk, jog, run, bike, hike and swim in open air. Swimming is especially effective for building stamina not only in the water but also on land. It is the sport of choice for those with arthritis or injuries to the knees or feet, as it lowers the heart rate without putting pressure on the joints.

    Muscular stamina increases the moment our endurance gets better, so to achieve that, we need to do body-weight exercises—exercises that use the weight of the body as the form of resistance, such as leg raises, squats, crunches, pull ups and push ups.

  2. Watch what we eat, when we eat and how much we eat.
    Eating small meals at regular intervals helps maintain a continuous supply of energy to the body. Reduce the size of main meals and add healthy snacks, such as nuts, non-fat yogurt and dried fruit in between. This will avoid low blood sugar levels and help maintain energy all day.

    Well-balanced meals should include high-quality proteins, such as fish, chicken, beans, egg whites and low-fat dairy products. These proteins contain essential amino acids as do some grains, for optimum function. Quinoa, for example, contains eight essential amino acids, vitamins, minerals and fiber for an instant energy boost. Include healthy fats, such as flax seeds and fish oil, to improve nerve and cell functions, which help keep stamina levels high.

    As we age, the more carbohydrates we eat without some kind of balance with protein and whole grains, the less energy we have. An easy rule of thumb is not to eat foods that make us feel sleepy; examples are white bread, white rice, potatoes and white pasta. Too much sugar will also shut us down, so it’s best to stay with more lean protein and vegetables. A lack of iron can also sap the body of energy. Get enough iron by consuming lean meat, beans, nuts and some veggies such as broccoli and spinach. Vitamin C helps strengthen the immune system and protects from infections like cold and cough, which sap energy. Being outdoors makes us more susceptible to bacterial infections, so eat plenty of fruits and veggies rich in Vitamin C.

    Some specific energy boosters include red grapes that contain resveratol, which provides an increase in energy and peanut butter that is full of omega 3 fatty acids. These fatty acids help in reducing pain and boosting heart health while developing brain function. Both are excellent for building stamina and should be consumed in combination with complex carbohydrates.

  1. Drink lots of water. Avoid smoking, excessive amounts of alcohol, high-caffeine energy drinks and junk food.
    Drink lots of water to keep the circulatory system happy and to stay hydrated. Water is the most effective way of removing toxins from the body and revitalizing it.

    Energy drinks are often loaded with sugar, adding unnecessary calories and the small boost in energy is not worth the later slump and decline! Caffeine and alcohol are both known to be dehydrating and during the summer, when we perspire a lot, becomes even more depleting.

  2. Add weight training to the exercise regimen.
    Weight training makes us stronger by increasing muscle mass and decreasing fat, which in turn heightens metabolism and boosts stamina. Be sure to warm up, stretch and cool down to avoid injuries. Start off with lighter weights and increase it gradually. If possible, avoid resting in between sets, and allow the muscles to feel fatigue. Then rest. Be sure to drink lots of water to help blood flow smoothly.

  3. Aim for seven hours of restful sleep each night.
    The importance of sleep cannot be overstated. A well rested body and mind makes all the difference in the world when boosting stamina. Maintain a consistent sleep schedule, so the body becomes conditioned to rest.