Because stamina is all about feeling energised and ready to sustain effort, improving your stamina largely involves prepping your body to perform at its best. Start with the following:

1. Regular exercise

“As per the recommended guidelines, 150 minutes per week has been proven to increase reported levels of stamina,” Quinn explains. “Try to break this into manageable segments – 30 minutes per day of an activity you enjoy, such as strength training, sports, running, swimming, cycling or a group exercise class.

2. Focus on nutrition

“A healthy balanced diet can help to stabilise energy levels throughout the day and boost stamina,” Quinn explains. “Quality food sources, correct macronutrient intake and timings, the correct use of supplementation, caffeine and intra-workout nutrition (energy gels and isotonic drinks) may all be utilised to boost stamina levels.”

3. Prioritise rest and recovery

“To maximise your stamina and performance, prioritise rest and recovery days – sporting events or strength training workouts can take 72 hours to recover from,” Quinn points out. “Make sure you take rest days from gym sessions, ensure you get eight hours’ sleep and utilise recovery methods such as yoga, ice baths and massage.”

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