6 Natural ways to boost your stamina and improve your mental and physical health
08/30/2019 // Zoey Sky // Views

Your stamina determines your ability to sustain physical and mental activity. There are natural ways to boost your stamina and improve your overall wellness. These include drinking caffeine, taking supplements, and exercising regularly.

Why is stamina important?

If you have low mental stamina, you may have trouble focusing on tasks for long periods. When you have low physical stamina, you immediately feel tired after doing light physical activities, such as walking up a flight of stairs.

Low stamina can also result in an overall lack of energy or focus. By naturally increasing your stamina, you'll feel more energetic. Boosting your stamina also means you can easily complete your daily tasks.

Here are six natural ways to increase your stamina.


Ashwagandha is a medicinal herb whose scientific name is Withania somnifera. The herb is also known as Indian ginseng or winter cherry. Ashwagandha is classified as an adaptogen, a natural substance that helps your body manage stress.

Ashwagandha is available as a supplement, and taking the herb offers many benefits for your body and brain, such as:

  • Boosting brain function
  • Improving general health
  • Increasing overall energy
  • Lowering blood sugar levels
  • Reducing cortisol, the stress hormone
  • Relieving the symptoms of anxiety and depression

In a small study published in the journal AYU, 25 athletes took 300 milligrams (mg) of ashwagandha twice a day for 12 weeks. The researchers who conducted the study found that the athletes showed improved cardiovascular endurance, unlike the matched group who were given a placebo. (Related: Ashwagandha could be your next workout supplement.)



Caffeine is a stimulant, which means it can increase your heart rate and give you a temporary energy boost. Beverages like coffee, tea, and soft drinks contain caffeine.

In a small study published in the Journal of Sports Science and Medicine, researchers observed a group of nine top male swimmers who were given 3 mg of caffeine one hour before performing freestyle sprints. The swimmers consistently made better times than when they took a placebo.

The researchers didn't observe differences in heart rate, which suggests that caffeine can give individuals a stamina boost when they're fatigued.

For maximum effect, limit your caffeine consumption. This will prevent you from becoming tolerant to caffeine and requiring an increasing amount of it to achieve the same effect. Avoid drinks with added sugars or fats, like premade coffee drinks or soft drinks, to prevent weight gain.

Meditation or yoga

Practicing meditation or yoga can help you relax or refocus. Doing these activities regularly can also help relieve stress and boost overall stamina.

In a study published in the journal Evidence-Based Complementary and Alternative Medicine, scientists conducted a small study on 27 medical students. They found that participating in some form of meditation or yoga can decrease stress levels and improve overall health.


Music can influence your mood and even improve cardiovascular efficiency.

In a small study published in the Journal of Clinical and Diagnostic Research, volunteers who listened to their preferred music during exercise had a lower heart rate compared to those who did not. This suggests that listening to your favorite songs while exercising can help boost your stamina.


Exercising helps enhance your physical and mental stamina. Those who exercise often feel more energized when undertaking mental and physical tasks.

According to a study published in the Scandinavian Journal of Work, Environment & Health, following a workout program helps reduce work-related fatigue. It also helps decrease stress levels and improve a person's sense of well-being.

To reduce mental and physical fatigue, exercise regularly. If you don't have time to go to the gym, go out for a walk. You can also do more intense exercises before or after work.

Changing your exercise routine

Athletes and people who are physically active can boost their stamina by making changes to their exercise routine.

Try these tips if you want to change your workout routine:

  • Balance sessions of intense exercise and recovery
  • Increase weight when lifting
  • Reduce the amount of time between reps
  • Increase the duration and frequency of your workouts
  • Use visualization and mind-over-muscle techniques to push through fatigue

If you have health conditions, consult a physician before beginning a new exercise program or taking a supplement to avoid any unwanted side effects.

Stamina helps you stay focused and feel energized as you complete various mental and physical tasks during the day. Try a combination of stamina-boosting activities and natural supplements to increase your stamina and energy levels and improve your focus.

Sources include:



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