Build Your Stamina
Build Your Stamina

Women Need More Stamina

We women, are all-rounders. 24*7 round the clock we are engaged in some work or the other. Whether young or old, single or married, we do have little bits to do every now and then. Hence, it is important to build and maintain our stamina throughout. Stamina means the strength and energy that keeps us physically or mentally fit for a longer duration.

Stamina can be considered as the backbone of our productivity and confidence level. High stamina is the pillar of your success. Laziness, stress, boredom, fatigue and exhaustion are the results of low stamina.

Apparently, to live a happy, healthy, successful and fruitful life, we have to have an appropriate level of inner power, health and fitness. Moreover, women experience hormonal changes during menstruation, pregnancy, child birth, and menopause. So, we are at a higher risk of having weakened bones, anemia, arthritis, and osteoporosis.

Here are some guidelines that can help you sustain or increase your vigour throughout the day:

  1. Higher Intake Of Nutrients And Vitamins
  2. It is necessary for us to take in sufficient amounts of  nutrients and vitamins like calcium, iron, magnesium and vitamins like B9, K2 and D. We require 100% of calcium and vitamin D for strong and healthy bones.
    1. Exercise

    Consistent exercise helps us improve our physical and mental fitness. Even, when we are feeling low or stressed out, exercises like stretching, dancing, zumba, Yoga and Pilates will generate more power within us. And yes, exercise with some loud and pumped up music. It will enhance your working capacity, sleeping habits, and cognitive functioning. Sleep is also a form of exercise so get a good, undisturbed night’s sleep.

    1. Eat Healthy

    Women require approximately 2,000k (8,400kJ) calories in a day. As often mentioned in my previous articles, we all need a balanced diet. So we have to work on it. If our eating habits are not satisfactory, we need to modify them immediately. Eating a lot of fruits and veggies does pay off. Proteins other than animal fat like dairy products, tofu, nuts, legumes, and seeds strengthen our muscles. Also, they keep our stomachs full for a longer period as they digest slowly.  Apart from nuts and seeds, magnesium is also present in abundance in bananas, avocados, leafy vegetables, soyabeans, dark chocolates and fish. It is beneficial to include magnesium in our meals as it converts glucose into energy instantly.

    1. Do not stay hungry

    Never skip your breakfast. Evidently, it’s the most important meal of the day. A heavy breakfast, light lunch and little or no dinner is recommended. Keep healthy snacks ready with you always. It will satiate your food requirement if there’s a huge gap in between your meals. Reduce the intake of salt and sugar. Include carbohydrates in your diet.

    1. Stay Hydrated

    We do often hear our friends, relatives and colleagues giving us advice regarding our habits of drinking water. But, do we actually follow them? If not, it’s high time we make it a point to drink plenty of water. Water flushes out the toxins from our body. Perhaps, how can we think of a dehydrated body with high stamina? Caffeine in beverages like tea or coffee may give us a boost sometimes, but we cannot rely on them too much. We should avoid caffeine with lots of sugar and synthetic flavours.

    1. Weight Management

    Certainly, you must have heard of BMI (Body Mass Index). This is the measurement of body fat of adults based on your height and weight. You need to maintain a normal BMI. Meaning, your body fat should match your height accordingly. So, you need to keep a check on your BMI which will help you manage your weight. If you have to lose some weight, try to lose about half to one kilograms (1 to 2lb) within a week. Continue this until you acquire a healthy weight for your stature.

    1. Positive Attitude

    Last but not the least; it will be your positive attitude which will motivate you to follow all the above mentioned tips. A sound mind stays in a sound body and vice-versa. Stay positive and optimistic in whatever situation or condition you are. Happiness will definitely kiss your feet soon!

    So, I hope this article will be acknowledged and will prove fruitful for many of you women folk around. Women are born powerful; it’s just that we need to construct a strong foundation to manage our flawless lifestyle. More power to you all. Cheers!

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