7 Ways to Boost your Stamina Naturally as per Ancient Ayurveda



There are so many benefits if we have strong stamina as stamina plays an important role in our healthy life activities. There are many ways to better our stamina as Ayurveda provides herbs, remedies, and exercises to improve stamina in natural ways. As stamina increases our daily life functioning improves and increases the quality of life. With the help of the right food and proper activities, it gives energy to the body as needed.


Stamina is a very important part of the healthy functioning of life. Stamina not only helps to build your body and make it stronger, but it also helps the person to live a quality life which improves daily life functioning. There are many ways to improve stamina but the best is to exercise to improve stamina for a long time at least 150 minutes per week. In this article, we read about the seven ways to increase stamina in natural ways such as herbs, exercises, foods, vital elements, drinks, diet, and yoga. To improve stamina for a long time, consume banana and apple fruit with whole oats and brown rice. To stay healthy and active, take a proper diet and avoid improper diet and activities. Eat a healthy diet, meditate, restrict sleep, exercise, and do long walks to be done to improve stamina for a long time.


In the Ayurveda text, there are so many herbs described which boost the boost in natural ways. Some of the herbs are described below with their benefits for the body.

1. Ashwagandha (Withania somnifera)

  • Ashwagandha is the most commonly used herb as a natural booster. As it provides strength to the body and increases the metabolism of the body. It has antioxidant properties and improves the heart functions. It increases muscle power and gives energy to the body.

2. Brahmi (Bacopa monnieri)

  • Brahmi is helping to improve memory as it is called a memory booster. It improves brain power, memory, and concentration. It keeps the mind in active and alert status.

3. Tulsi (Ocimum tenuiflorum)

  • Holy basil is known as tulsi. The Tulsi plant has been used for religious and spiritual culture in the Hindu religion. It relieves stress. Calm the mind elevates the mood and improves the immune system of the body.

4. Safed Musli (Chlorophytum borivilianum)

  • It improves the reproductive health in men and women as it increases stamina to improve sexual performance. It increases muscle mass and helps to improve physical fitness.

5. Shilajit

  • As it helps to remove fatigue and improves the physical performance of the person. It contains humic acid and fulvic acid which helps the mitochondria to produce energy.

6. Amla (Emblica officinalis)

  • Emblica officinalis is the scientific term for Amla. Amla is very useful to health as it contains vitamins C, and antioxidants and protects the body cells and tissue from radical damage. It helps to improve metabolism and stamina in the body.


Exercise is the best way to increase stamina in natural ways. With the help of exercise, there is a proper flow of oxygen in the body, and also improves blood circulation in the body as a result it helps to improve energy levels in the body and boost stamina.

1. Cycling for boosting stamina

  • For increasing stamina, cycling is the way to increase stamina. It will improve the cardiac function. First start with low intensity and then increase as a physical workout.

2. Bench Press for boosting stamina

  • If you do Bench presses in continuity it helps to increase the muscle mass. It increases the energy level in the body and increases stamina as it involves the whole body workout.

3. Push-ups for boosting stamina

  • It is a very normal exercise to increase stamina as it is performed in the home or garden. It helps in muscle gain and improves stamina in a natural way. Try 10 repetitions minimum two times in two or three days a week.

4. Jumping climb to boost stamina

  • This exercise can be performed at home and it involves the whole body including the muscles, lungs, and heart, and increases the stamina of the body.

Swimming to boost stamina

  • As the lungs are involved the body will get more oxygen. As the oxygen level is good there is proper blood circulation and helps the body to increase stamina in natural ways.


Food is rich in carbohydrates, vitamins, and minerals. It improves the oxygen level and blood circulation of the body as it increases, the body's cells get proper nutrients and provide energy to the body.

1. Bananas for boosting stamina

  • As we talk about energy, bananas are always a good option as they provide a high amount of energy. Bananas are rich in carbohydrates, protein, vitamin B6, and potassium so they help in boosting energy and increase stamina.

2. Sweet potatoes for boosting stamina

  • It is a root vegetable that contains starch and is sweet. It contains vitamins, antioxidants, fibre, and minerals. Fibres help in digestion and absorption, and carbohydrate helps in providing energy to the body. It is the best source to provide an extra boost to the body.

3. Oranges for boosting stamina

  • It is rich in vitamin C and contains folate, fibre, antioxidants, and thiamine. It has many health benefits as it reduces the oxidative stress in the body. It elevates mood and reduces stress and fatigue.

4. Beans for boosting stamina

  • Beans contain protein, fibre, and carbohydrates. As bean starch digestion is slow it stabilises the blood sugar levels in the body and gives continuous energy. It also has antioxidant properties which help to reduce inflammation and give energy to the body.

5. Oatmeal for boosting stamina

  • Oatmeal is a great source of breakfast nowadays as it is rich in fibre and the stomach is full for a long time and provides energy to the body. Oatmeal is a whole grain so it gives long-lasting energy. They are rich in vitamins and minerals which help in producing energy.


Vital elements play an important role in our body as they keep the body in a balanced state. Water and sleep play an important role in boosting stamina. Water is required to keep the body hydrated so body functions work properly and improve stamina. Sleep helps to restore energy and maintain stamina.

1. Water for boosting stamina

  • Water is important to our lives as it keeps the body hydrated. Proper water intake helps in maintaining the healthy functioning of video. After a workout water is taken in normal quantities as it increases the stamina of the body.

2. Sleep for boosting stamina

  • Sleep is very important to maintain the normal functioning of the body. As it repairs the tissue in the body, and muscle to function properly. After sleeping it provides energy to the body and increases stamina.


As yoga plays an important role in our life it improves our physical and mental state. It improves metabolism, increases digestive fire, and helps in digestion. In Ayurveda, yoga is described under Upanishad. As it improves stamina and strength it improves balance and flexibility of the body. It also improves concentration and mental state, so helpful in reducing anxiety and stress. It relaxes the mind and improves awareness.

1. Utkatasana (Chair pose)

  • It involves the hands, feet, and hips of the body. It improves the leg muscles and improves the posture of the body. It improves the body's balance and strengthens the core. It helps to relieve the back pain and strengthen the ankles, thighs, and hips. It overall helps to boost the stamina of the lower part of the body.

2. Navasana (Boat pose)

  • It strengthens the core and reduces body fatigue. It stimulates the abdominal muscles and provides strength to the hip muscles. It improves the tolerance

3. Virabhadrasana (Warrior Pose)

  • It involves the legs and arms of the body. It strengthens the core and stamina. It improves lung capacity and strengthens the lower body. It helps to improve the overall stamina of the body.

4. Tadasana (Mountain pose)

  • It improves the energy level and improves tolerance. It improves flexibility, posture, coordination, and balance. It strengthens the knee and leg muscles. As it increases energy level it helps in boosting stamina.

5. Setu Bandhasana (Bridge pose)

  • It strengthens the lower body and improves stability and flexibility. It improves the blood circulation and relaxes the mind. It improves the chakras of the body, relieves stress, and boosts the stamina in the body.

6. Surya Namaskar

  • Yoga contains 12 steps and each step has a different role in the body. It improves the core and strength of the shoulder. It also improves the tolerance and stamina of the body.


Consumption of healthy drinks helps to build stamina. Some of the drinks are described below to increase stamina.

1. Pomegranate and blueberry juice

  • It contains antioxidants and has so many health benefits. It is rich in vitamin B3 which helps in providing energy, vitamin C which boosts the immune system, and vitamin B6 helps to improve brain function and metabolism of the body.

2. Ashwagandha Milk

  • Ashwagandha is the most ancient herb used in Ayurveda. It contains rejuvenating properties, releases hormones, reduces stress, and increases the energy level in the body which is helpful in boosting the immune system.

3. Apple Juice

  • Apple contains antioxidants, nutrients, and fibre. It helps to give energy and boost the immune system. It reduces stress and calms the mind.


Diet plays an important role in improving stamina. A proper diet helps to make the body energetic and boosts the immune system for the proper functioning of the body. It balances our physical and mental status of mind. A diet should contain vitamins, carbohydrates, fats, and minerals that help to make the body energetic. Complex carbohydrates containing starch and dietary fibres should be included in the diet to increase stamina.


1. Oatmeal

  • Use oatmeal as it is rich in fibre, vitamins, and minerals. It provides long-lasting energy to the body.

2. Ashwagandha milk

  • Simply mix the Ashwagandha powder with milk. Ashwagandha is the most ancient herb used to increase stamina. It contains rejuvenating properties, increases energy levels, and boosts the immune system.

3. Cow ghee

  • Ghee contains many medicinal properties and essential vitamins and minerals that help the body to an energetic level. It helps in boosting immunity and stamina.

4. Beetroot juice

  • Drink Beetroot juice as it increases the oxygen level and blood circulation in the body which is helpful in maintaining stamina.

5. Eggs

  • Eat eggs as it is a good source of protein and contains antioxidant, vitamins, and minerals. It helps in recovering muscle protein and tolerance power in the body and increases metabolism in the body.

6. Gokshura drink

  • Use the Gokshura drink which contains Safed Musli, Ginseng, and gokshura. Adding 1 ⁄ 4 teaspoon of this powder with milk helps to increase stamina.

7. Coconut water

  • Drink coconut water as it keeps your body hydrated and provides energy to the body

8. Spinach smoothie

  • Use spinach smoothies as spinach is rich in folate, calcium, and fibre, and contains the vitamins A, C, and K which help in increasing stamina.

9. Almond milk

  • Use soaked almonds and water to make almond milk. It is rich in vitamins, proteins, and minerals.


To increase stamina proper intake of food and activities can be taken. Food energies can vary as refined carbs and sugar give instant energy and fruit, legumes, and grains provide constant energy. Maintain physical activity through daily exercises, there is wear and tear on the muscles and it takes time to recover. Complex carbohydrates, fibres, and proteins are energy boosters as they boost the energy in the body and build stamina. To get more energy and stamina, take a balanced diet for healthy functioning.

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