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How can I effectively increase stamina at home with exercise and dietary changes?
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Sports Medicine
Question #23371
22 days ago
59

How can I effectively increase stamina at home with exercise and dietary changes? - #23371

Joseph

I am feeling really drained lately, and honestly, my stamina just isn't what it used to be. I've tried jogging in the morning but end up so tired after just 10 minutes. Super frustrating! I read that there's ways to increase stamina at home, but I have no idea where to start. Some friends suggested a mix of yoga and strength training which sounds great, but honestly, I can't keep my focus and usually get bored pretty fast. I used to do a bit of cycling too, but since my work schedule got crazy, that has gone out the window. So, I am wondering... how to increase stamina at home effectively? Are there specific exercises or routines that really work? And should I be looking into my diet as well? I think I've been eating a lot of junk because cooking feels like a hassle. Any advice on how to change things up? Like, are there any herbs or natural supplements that could help too? Really hope to find something I can stick with long term. Thanks!

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Doctors’ responses

Increasing stamina is a journey that involves a mix of physical activity, diet, and a few lifestyle tweaks. Since jogging and cycling aren't fitting into your routine, introducing yoga and strength training at home is a fantastic start. Opt for dynamic forms like Vinyasa flow or Ashtanga yoga which combine movement with breath to build endurance. Even if focus is tricky, short 15–20 minute sessions might help keep boredom at bay. For strength training, basic bodyweight exercises such as push-ups, squats, and planks can be done without needing a lot of equipment. Aim for circuit training - do a few exercises back-to-back with minimal rest in between, which can improve both strength and cardiovascular endurance. You might start with three rounds of 30 seconds for each exercise and gradually increase over time. Diet-wise, it’s indeed crucial. Ayurvedically speaking, building stamina involves balancing your doshas and strengthening your agni (digestive fire). Try incorporating whole grains like brown rice and quinoa, along with fresh fruits and green leafy vegetables. Ghee is also beneficial, used moderately, it’ll nourish tissues and boost energy. Minimize foods that are heavy, deep-fried, or overly processed. Herbs like Ashwagandha can support energy levels and reduce tiredness. It’s generally well-tolerated, but best to use it under guidance to avoid overuse. Chyawanprash, an Ayurvedic tonic is great too, taken once daily in the morning, it can increase vitality over time. Stay hydrated, and include meditation or pranayama techniques like Anulom Vilom to calm the mind and focus energy. Commit to gradual changes; impatience can often derail efforts. If your fatigue persists, do consult with a healthcare provider to rule out underlying conditions. Consistency is key - find a routine that you enjoy and stick with it, and you’ll likely notice improvements.
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