Stamina is the ability to sustain prolonged physical or mental effort.
Physical stamina is the ability to put in the maximum amount of effort during a physical activity, over some time while maintaining optimal performance.
Low stamina can negatively impact a person’s overall quality of life. Low physical stamina is associated with:
- Poor athletic performance
- Fatigue
- Weight gain
- Decreased sex drive
- Erectile dysfunction
- Difficulty sleeping
High physical stamina can lead to:
- Increased energy levels
- Improved cardiovascular health
- Better sleep
- Higher sex drive
- Improved athletic performance
An effective way to build up physical stamina is by doing aerobic exercises and high-intensity interval training (HIIT).
Mental stamina, sometimes called mental toughness, is the ability to handle life’s stresses, perform well under pressure, and maintain focus despite distractions.
Mental stamina has multiple components that can be referred to as the four C’s of mental toughness including:
- Control: feeling like you are in control of your life, circumstances, and emotions.
- Commitment: sticking with your goals even when it gets difficult.
- Challenge: viewing potential threats to your success as opportunities instead.
- Confidence: believing in yourself and your ability to succeed.
Low mental stamina is associated with:
- Difficulty with daily tasks
- Depression
- Increased stress levels
- Decreased attention span
- Irritability
High mental stamina can lead to:
- Increased attention span
- Improved ability to focus on a task
- Decreased stress levels
- Increase in productivity
There are several ways to build mental stamina, including:
- Setting “S.M.A.R.T.” goals- increase mental stamina by setting specific, measurable, action-oriented, realistic, and time-efficient goals.
- Find your motivation- focus on “why” you are working on a particular task to help motivate you to keep going.
- Seek outside support- find people who will support you as you pursue your goals, such as a coach or other people who are pursuing similar goals.
- Be positive- maintain a positive attitude about your progress and visualize yourself achieving your goal.
- Stay focused- mental stamina depends on your ability to pay attention to a task for an extended amount of time.
- Be aware of your environment- remove potential distractions from your environment when working on tasks to help build mental stamina.
- Practice stress management techniques- reducing stress can improve mental stamina. Techniques such as mindfulness, stress therapy, and diaphragmatic breathing can be helpful.
Remember stamina can be built up, whether it’s physical or mental.
If you are experiencing any medical problems while exercising, you can schedule an appointment with a neurologist at Jamaica Hospital Medical Center’s Ambulatory Care Center, please call (718) 206-7001.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.