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Increase Your Stamina With These Tips

By Paul Rothbart

Finishing strong, sprinting to the finish line, going the distance. No matter the euphemism, it's always a plus to have the energy to complete the task. Stamina is often in short supply. Fatigue, both mental and physical, sets in too early. Chores go undone, anxiety sets in. The ability to work and play for longer periods is a worthwhile goal. Stamina can be increased. Here are some tips to help you do just that. 


Exercise may seem like the most obvious way to increase stamina, but it can be overlooked in the daily grind. Then of course, there is the issue of finding the energy to exercise when just completing work is a challenge. It is well worth the effort. Regular exercise builds stamina. That is fact based on decades of evidence. A study conducted in 2017 found that participants who were experiencing work-related fatigue improved their stamina significantly after six weeks of regular exercise. Along with the stamina increase came improved sleep quality, work ability, and cognitive function.

Meditation and Yoga

The disciplines of meditation and yoga are based in focus on breathing as well as joining mind and body. They are great ways to manage stress as well as increase stamina. In a study conducted in 2016, 27 medical students spent six weeks attending meditation and yoga classes. All of the students reported greater endurance, less fatigue, and a greater sense of well-being.


Music is a wonderful art form that communicates emotion and brings pleasure to the listener. Listening to music can also improve cardiac efficiency. Thirty people participated in a study in which they listened to their favorite music while exercising. They showed a lower heart rate during their workouts and were able to complete them with less effort than they needed when exercising without music.


Ashwagandha is a natural herb that is often used to improve health and vitality. It can also boost cognitive function and reduce stress levels. Yet another benefit that ashwagandha has shown is increasing energy levels. In a study conducted in 2015, 50 adult athletes took 300 milligrams of ashwagandha daily for 12 weeks. They improved their cardiorespiratory function and increased their endurance more than those in a placebo group. 

Endurance is a valuable asset for anyone, regardless of occupation or lifestyle. Conking out before the end causes problems and stress. By following these tips you can build your stamina and be confident in staying strong right up to the end. 

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Monrovia, Calif.

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