If you are wondering how to increase stamina by exercise, then read on to know more about different exercises and the benefits that they bring to your body. One of the secrets to sustained stamina over an extended period is exercising, eating the right food, and giving your body the rest it needs.
How Does Exercise Increase Your Stamina?
Exercise increases stamina and overall energy levels over a long period of time. Cardiovascular exercises like running, biking, aerobics, jogging, and exercises of your lungs and heart increase the efficiency with which oxygen gets supplied to the muscles in your body. Over a period of time, this will enhance and increase your body’s stamina and endurance levels. You will feel less tired after a session of physical workout. Exercises that focus on strength building such as push-ups, weight lifting gradually increase your body’s ability to lift heavier loads for longer periods without feeling fatigue. Exercises will tire you out in the short term, but with practice, you will soon notice the difference that it makes to your body.
10 Exercises That Will Help You Increase Your Stamina
Commonly referred to as endurance, stamina refers to your body’s ability to sustain physical efforts over a long period. It includes your muscle and all the other organs of your body. Whether it is your workout or your daily groceries or even a sport that you want to carry on without gasping for breath, you should be concentrating on the following exercises to sail through perfectly and with ease.
1. Climbing the Stairs
Next time when you plan to go out, remember to use the stairs.
How to Do
Set an alarm so you are reminded of taking the stairs every time you plan to go out. Make cycling a part of your fitness regime, and you will soon be able to see the positive difference this simple exercise can have on your body.
2. Boat Pose
If you rarely have time to hit the gym, this is one of the best exercises to increase stamina at home.
How to Do
Sit on the floor with your legs straight. Balancing on your hips, lift your legs up in the air and stretch your arms out. You will notice that the position is similar to that of a boat. Hold the pose for 30 seconds. Relax. Do this set for at least 5 times. This exercise will stretch your core muscles and you will feel it in your lower abdominal, lower back and hip flexors.
3. Side Plank
Commonly referred to as obliques, side planks help in strengthening your lower and side abdominal muscles.
How to Do
4. Push-ups
Push-up is a simple exercise that focuses on strengthening your upper body and core. It puts to use a wide range of your muscles like the chest, biceps, triceps, shoulder, back and legs.
How to Do
Lie down on the floor, on your stomach, with your palms near the chest. Lift your body, putting all the pressure on the palm. Hold the pose for 10 seconds. Do this exercise 5-10 times and gradually increase the count. If you find it difficult to do this exercise initially, you can try using a raised bench as support or by putting your knees down on the floor until you get confidence in doing it straight on the floor. For complete beginners starting with wall pushups is a great way to start.
5. Chair Dips
For those of you who work long hours at the office glued to the computers, this exercise is for you.
How to Do
Sit in a chair with armrests. Keep your back straight and both your feet steady on the floor, shoulder-width apart. Bend a little forward and with the support of the armrests, move your body off the chair slowly while breathing out. Hold the position for 5 counts and come back to original position while breathing in slowly. You can do this as many times depending on your comfort level.
6. Squats
Squats put a lot of muscles to work. It not only works out your entire body, but also helps in strengthening the tissues and ligaments in your body.
How to Do
Stand on the floor with your legs apart. Keeping your spine straight bend your knees and prepare to go down to the floor. As the knees bend make sure your hips go a little backward as you go down. The most important thing to keep in mind in this exercise is to give zero stress to your spine. Your spine should be relaxed and straight.
7. Mountain Climbers
Mountain climbers is an exercise routine that targets most of the body’s muscles, including the quads, biceps, deltoids, triceps, hamstrings, obliques, and the abdominal area. It is a complete body workout that also gets your heart pumping faster.
How to Do
Lie down on the floor with your face down. Lift your body by supporting it against your toes and palms of your hand. Your alignment should be in a straight line with your heels and crown aligned correctly. Pull your right knee towards your midsection and hold the position for 10 seconds. Put your right foot back in position and repeat the same with your left foot. Do this exercise 10-20 times.
8. Wall Sits
A very simple exercise that you can practice from the comfort of your home.
How to Do
Stand with your back facing the wall and your arms locked at your elbow. Glide down the wall until your knees are at a 90-degree angle from the floor and your hamstrings are perfectly parallel to the floor. Count till 10 while you hold this pose. Repeat for another 4-5 times.
9. Lunges
This single exercise helps in strengthening your back, hips, hamstrings, quads, abs and glutes all at once.
How to Do
While standing with your feet shoulder-width apart, keep your spine straight and supple. With your right leg, step forward and bend your hips so that both your knees form a 90-degree angle. Your right knee should not extend beyond your ankle and your left knee, though bent, should not touch the ground. Hold for about 10 counts and repeat it for 5-10 times.
10. Cycling
Cycling is one of the best activities, and it can be done both outdoors and indoors.
How to Do
If you are riding out, then it is best to start on a track which has a dedicated cycle track for like-minded people. For those of you who use the cycle at the gym, sit up in a straight form with your shoulder blades squeezed in in a straight line. Start cycling on the slow mode for about 5 minutes and gradually increase your pace.
There are different exercises for different purposes. While most of them help in keeping you healthy and strong, you should practice a few of them to decide which ones suit you and your body the best.
The Take Away on exercise
Exercise and physical activity are a great way to feel better, boost your health and have fun. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Examples include running, walking or swimming. Fit in strength training for all the major muscle groups at least twice a week by lifting free weights, using weight machines or doing body-weight exercises.
Space out your activities throughout the week. If you want to lose weight, meet specific fitness goals or have even more benefits, you may need to increase your physical activity time.
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