Five easy ways to improve your stamina

Stamina is defined as the ability to sustain mental and physical effort over a period of time. Building stamina is a great way to help improve and encourage a healthy lifestyle - and it can benefit other areas of your life too. Read on for our recommended techniques that can help improve your endurance.


Building up stamina isn’t going to happen overnight. It takes patience, consistency and repetition. Patience when training not only helps reduce the risk of injury, but is better for you in the long run. It's always best to start small. If you want to improve your running stamina, start with a 30-second jog, then four minutes of walking, and repeat until you can slowly increase your running time.

Healthy diet

Your body needs the right fuel in order to gently push itself to improve stamina. Refine your carbohydrate intake by swapping foods packed with unhealthy trans fats to those with wholegrains. Cut down on caffeine and sugar and eat small amounts of high-protein foods such as meat and fish. Don’t forget to drink enough water to keep you hydrated.

Find time for rest

Your body needs time to repair itself, so take steps to ensure a good night's sleep. Guidelines from the National Sleep Foundation suggest between seven and nine hours of shut-eye for adults aged 18 to 64. If you're struggling, cut out caffeine later in the evening and try to leave yourself enough time to relax before bed and during the day. As your endurance increases, your sleep cycle should improve.

Team sports

Getting involved in team sports such as football is a great way to improve stamina while having fun. Team camaraderie encourages you to push yourself, and you'll find that bouts of more than five minutes of play help build endurance.

Make a schedule

Time can be a barrier to improving stamina, so be sure to plan your workouts and keep note of how you are progressing. Push yourself and record your results - after a while you’ll be able to see and feel your stamina increasing.



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