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How to Increase Stamina

Doctors and nutritionists agree; diet and exercise play a crucial part in managing fatigue. Whether you`re suffering or recovering from a debilitating illness, or whether you just feel tired all the time, the best thing you can do for yourself is to find the right diet and the most effective exercise program to combat your fatigue.

Diet and Stamina

As far as our bodies are concerned, food is fuel. Just as it`s important to put the right fuel in a car, it`s equally important to put the right food in our bodies to keep them running to their maximum potential.

Different foods can provide different levels of energy. Some foods will give you a quick burst to get you through those sluggish afternoon hours, while others will provide constant energy for hours on end.

Here are some stamina building foods you can use to fight fatigue:


Considered nature`s perfect food by many nutritionists, oatmeal is packed with energy. Best of all, it`s composed of complex carbohydrates which the body digests slowly and gradually. This slow digestive process helps to keep blood sugar levels from spiking and gives you a constant stash of energy to burn throughout the day.

Beans and Legumes

We all know that beans are a good source of protein, but they`re also an excellent source of iron. While the protein will give you a sustained release of energy throughout the day, the iron will work to build red blood cells in your body, which in turn will carry much-needed oxygen to your muscles. That`s why nutritionists consider beans and legumes to be powerhouse foods.

Peanut Butter

Peanut butter is not only packed with protein; it also contains high levels of fat, which can actually be good for you if you`re seeking an energy boost. Because it`s high in calories, the fat in peanut butter will digest slowly, which means that it will keep providing energy for you to burn throughout a long day. For best results, combine the peanut butter with a carbohydrate, such as a bowl of oatmeal.

Exercise and Stamina

If you`re physically fatigued after climbing stairs or walking the dog, you may need to build up your physical stamina. The best way to do this is to go on an exercise plan that includes ways to build up your heart strength, as well as the strength in your other muscles. Here are some types of exercise to increase your stamina:

Cardiovascular Exercises

According to the American Heart Association, performing cardiovascular exercises three times a week will improve heart health and stamina. For best results, you`ll need to do these exercises at least 30 minutes a day and you`ll need to choose exercises that will increase your heart rate. These exercises can include fast walking, running, swimming or cycling; just make sure that you stick to your plan on a regular basis.

Muscle Exercises

According to researchers at the Mayo Clinic, muscle-strengthening exercises can help improve stamina. Since we use our muscles in every action, it stands to reason that having stronger muscles will result in less overall body fatigue. Muscle exercises can include all types of weight lifting, as well as sit-ups and push-ups. According to the American College of Sports Medicine, you should do these exercises at least twice a week in order to achieve results.

Whether you`re looking at Trampoline Pad Shop or other sources for fitness equipment, make sure that you speak to your doctor before starting any kind of a fitness regimen. Once you`ve found the right combination of diet and exercise, you`ll find yourself enjoying a great deal more stamina and significantly less fatigue in your daily life.

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