Stamina is the strength and energy that allow you to sustain physical or mental effort for long periods of time. Increasing your stamina helps you endure discomfort or stress when you’re doing an activity. It also reduces fatigue and exhaustion. Having high stamina allows you to perform your daily activities at a higher level while using less energy.

Try these tips to build stamina:

1. Exercise

Exercise may be the last thing on your mind when you’re feeling low on energy, but consistent exercise will help build your stamina.

Results of a 2017 study showed that the participants who were experiencing work-related fatigue improved their energy levels after six weeks of exercise intervention. They improved their work ability, sleep quality, and cognitive functioning.

2. Yoga and meditation

Yoga and meditation can greatly increase your stamina and ability to handle stress.

As part of a study from 2016, 27 medical students attended yoga and meditation classes for six weeks. They saw significant improvements in stress levels and sense of well-being. They also reported more endurance and less fatigue.

3. Music

Listening to music can increase your cardiac efficiency. The 30 participants in this study had a lowered heart rate when exercising while listening to their chosen music. They were able to put forth less effort exercising when listening to music than when exercising without music.

4. Caffeine

In a 2017 study, nine male swimmers took a 3-milligram (mg) dose of caffeine one hour before freestyle sprints. These swimmers improved their sprint time without increasing their heart rates. Caffeine may give you a boost on days you are feeling too tired to exercise.

Try not to rely on caffeine too much, since you can build up a tolerance. You should also stay away from caffeine sources that have a lot of sugar or artificial flavorings.

5. Ashwagandha

Ashwagandha is an herb that is used for overall health and vitality. It can also be used to boost cognitive function and to reduce stress. Ashwagandha is also shown to boost energy levels. In a 2015 study, 50 athletic adults took 300 mg capsules of Ashwagandha for 12 weeks. They increased their cardiorespiratory endurance and overall quality of life more than those in the placebo group.

Read more: Foods that enhance your athletic abilities »

As you focus on increasing your energy levels, bear in mind that it’s natural to experience energy ebbs and flows. Don’t expect to be operating at your maximum potential at all times. Remember to listen to your body and rest as needed. Avoid pushing yourself to the point of exhaustion.

If you feel that you’re making changes to increase your stamina without getting any results, you may wish to see a doctor. Your doctor can determine if you have any underlying health issues that are affecting your performance. Stay focused on your ideal plan for overall well-being.