10 ways to boost your stamina

Regular Aerobic Exercise Spend at least 30 minutes per day running, swimming, or cycling.

High-Intensity Intervals Incorporate bursts of high intensity or speed into your workouts.

Balance and Flexibility Include exercises that improve balance and flexibility, such as yoga, pilates, and tai chi.

Stretch Regularly Regular stretching can help prevent muscle tightness.

Healthy Diet Eat a balanced diet that includes fish, leafy greens, and healthy fats.

Mood-Boosting Music Listen to energising music while working out.

Caffeine or Supplements Consider moderate caffeine intake or natural supplements, such as ashwagandha.

Strength Training Include high-volume weightlifting and isometric exercises.

Decrease Rest Intervals Reduce rest periods between sets or reps.

Hill Running and Stairs Take long walks or run hills and stairs.

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