Morning Routine
Hydrate: Drink a glass of water right after waking up to rehydrate and boost metabolism.
Stretch or Do Yoga: Spend 5–10 minutes on dynamic stretches or yoga to loosen up your body,
Cardio Workout: Engage in moderate-intensity cardio (e.g., jogging, cycling, or skipping) for 20–30 minutes. This helps improve endurance over time.
Throughout the Day……..
Eat Balanced Meals: Focus on nutrient-dense foods like:
Complex carbs (e.g., oats, quinoa, brown rice) for sustained energy.
Protein (e.g., eggs, lean meats, beans) for muscle repair.
Healthy fats (e.g., nuts, seeds, avocado) for long-term energy.
Fruits and vegetables for vitamins and antioxidants.
Stay Active: Avoid sitting for long periods. Take short walks or stand and stretch every hour,
Afternoon Routine……
Strength Training: Include 20–30 minutes of bodyweight exercises (e.g., squats, push-ups, or planks) or resistance training. This builds muscle endurance, complementing cardiovascular stamina.
Evening Routine……
Light Cardio or Relaxation: Opt for a brisk walk, light cycling, or swimming for 15–20 minutes to wind down while keeping active.
Practice Breathing Exercises: Incorporate deep breathing or meditation to enhance lung capacity and manage stress,,,
Night Routine…….
Get Quality Sleep: Aim for 7–9 hours of restful sleep. Recovery is crucial for building stamina…….
Thank you…..