WHAT TO DO:
IF YOU have a small space but would like to get your heart pumping, says personal trainer Nadya Fairweather, the first thing you need to do is get your favourite upbeat music on.
Then do eight high knees, with kick backs (where you kick your feet up to touch your bum). Add enthusiastic arm movements. Keep alternating between the two exercises until the song has finished.
If you're quite fit, add more impact: so running high knees and kick backs with a hop. To build stamina, exaggerate your movements, ie: knees higher, bigger hops and so on.
WHAT TO EAT:
Go for foods high in energy, says nutritionist Shona Wilkinson. Bananas are a great source of carbs, potassium and Vitamin B6, all of which can help boost stamina and energy levels. Some studies have even shown that they can be as efficient as a carbohydrate for improving your performance. They are easy to carry around as a snack, too.
The caffeine in coffee passes quickly from your bloodstream to your brain. It has a stimulatory effect on the body and can make you feel alert and focused — just don’t have too much.
Being dehydrated can affect stamina by slowing down body functions, so drink water throughout the day even if you don’t feel thirsty.
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