How to Build Stamina Naturally

Stamina allows the body to sustain energy or strength while performing an activity over an extended period of time, and helps the body to endure illness, fatigue or hardship. A sedentary lifestyle and unhealthy habits will reduce stamina over the long term. There are several things you can do to naturally increase your stamina and improve your overall health.

Instructions

• 1

  Get enough sleep. According to the Belgravia Centre, a leading hair-loss clinic in Britain, sleep deprivation is shown to negatively affect the body's immune function, as well as physical and mental stamina. Any level of sleep deprivation decreases mental stamina. Performing deep breathing exercises or taking a quick nap corrects poor mental performance, and getting enough sleep at night dramatically improves mental clarity and reduces fatigue. Listen to your body; if you're tired, give yourself the rest you need.

• 2

  Eat healthfully. Junk food contains more calories and provides less nutrition than nutrient-rich, low-calorie foods, which negatively impact your stamina. Eat a diet rich in whole grains, omega-3 fatty acids and fresh produce. Avoid foods high in saturated fat and sugar, as they leave you feeling sluggish.

• 3

  Start an exercise routine. According to the Mayo Clinic, aerobic exercise increases stamina and reduces fatigue over the long term. Aerobic exercise provides more oxygen to the brain, which sharpens mental clarity and stamina. When you're ready to begin an exercise routine, start slowly, adding time and intensity to your routine as your physical stamina increases. Examples of exercises to increase stamina include aerobic dancing, running, hiking and elliptical training.

• 4

  Moderate your alcohol consumption. When consuming alcoholic beverages, the important thing is to moderate your intake and practice low-risk drinking, reports the Mayo Clinic. Over-consumption affects sleep quality and poses serious health risks, including high blood pressure, cirrhosis of the liver and heart disease.

• 5

  Perform yoga and breathing exercises, which increase stamina and performance. Certain yoga positions, such as the Sun Salutation pose, prevent stiffness throughout the body and distribute energy, oxygen and blood to the muscles.

• 6

  Try something new. Mental development is equally as important in overall stamina as physical development. Starting a new hobby or educating yourself on an unfamiliar topic develops your brain and enhances mental stamina. For example, if you are right-handed, practice writing with your left hand, or if you have trouble reading a book all the way through, set aside a time each day to sit with the book and read a chapter or two.