body

Physical Endurance Increase

Physical Endurance Increase describes improved ability to maintain physical performance during sustained or repeated effort. It may be reflected in outcomes such as isometric endurance, upper-body endurance, sprint performance, or walking-test performance, depending on the activity studied.

See how Physical Endurance Increase is framed within the body category and what this effect label is intended to describe.

2Supplements
46Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

48 options:1 good evidence17 some evidence11 mixed10 not enough evidence1 not tested in people4 personal stories only4 no benefit found

What studies foundSize of effect

TENS / EMS TherapypracticeGood evidence it helpsSize of effect: Not known
Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.
All 5 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the TENS / EMS Therapy page
CardiopracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
31 of 32 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found cardiorespiratory fitness favored exercise over non-exercise control by 3.4 mL·kg -1 ·min -1. Another pooled analysis reported greater improvement in six-minute walk distance with exercise, including aerobic exercise plus respiratory muscle training and resistance training compared with no exercise.
Open the Cardio page
Brisk WalkingpracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
22 of 24 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A 2023 meta-analysis pooling randomized trials in 635 people found an adjusted between-group difference of −23.8 m in 6MW distance for home-based walking compared with supervised treadmill exercise. A 2025 meta-analysis also reported improved pain-free walking distance with home-based exercise versus control groups.
Open the Brisk Walking page
Pursed-Lip BreathingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
5 of 6 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found improved functional exercise capacity in people with COPD after breathing exercises lasting four to 15 weeks, compared with no intervention. Another pooled analysis reported a 6-min walk test distance mean difference of 29.09; the unit was not stated in the abstract.
Open the Pursed-Lip Breathing page
PilatespracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
32 of 36 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized and non-randomized human studies found increased VO2 max among 332 people, with a moderate effect. Another pooled analysis reported improved upper-limb muscular endurance, but described the evidence as very low quality.
Open the Pilates page
QigongpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
17 of 21 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
A 2020 meta-analysis of randomized trials found that adding TQPs to RMs improved VO2peak by 1.24 mL/kg/min compared with RMs alone, among 245 people in its analysis. A 2019 meta-analysis of randomized trials also found a 30.57 m increase in the measured distance among 993 people in its analysis.
Open the Qigong page
Jump Rope TrainingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
14 of 16 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A meta-analysis pooling randomized and non-randomized human studies, with 1,021 people in its cardiorespiratory endurance analysis, reported benefits for cardiorespiratory endurance. In a randomized trial of 120 participants, VO2max was higher than in the control group by 1.85 mL/kg/min in JRE-1 and 2.37 mL/kg/min in JRE-2.
Open the Jump Rope Training page
YogapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
6 of 7 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Yoga page

SwimmingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
10 of 12 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized and non-randomized human studies found swimming increased maximal oxygen uptake compared with control. Other reviews reported that some training studies found improvements in VO_2max while others did not, so results vary.
Open the Swimming page
CalisthenicspracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 8 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Calisthenics page
Tabata TrainingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
11 of 14 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
In a randomized trial of 122 people with overweight or obesity, Tabata Training produced large intervention effects on relative VO2max. In another randomized trial of 48 people, VO2max was higher after 8 weeks than at baseline in every group except the control group.
Open the Tabata Training page
Red Light Therapy (Photobiomodulation)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials reported small effects on muscle endurance and strength. In a separate trial, the 6-minute walk test improved over time in both groups, with increases of 13.13% and 17.62% in the two photobiomodulation groups.
Open the Red Light Therapy (Photobiomodulation) page
Gardening TherapypracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A 2024 meta-analysis pooling randomized and non-randomized human studies reported an effect on aerobic endurance. A 2022 meta-analysis of randomized trials also reported improved aerobic endurance in older adults with cancer.
Open the Gardening Therapy page
Finnish SaunapracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
11 of 14 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
A 2018 pooled analysis of randomized and non-randomized human studies found improvements in 6-min walk distance, while a 2016 randomized trial of 149 people also reported improved 6-min walk distance and NYHA classification with Waon therapy. These findings come from studies of people with varied health conditions, including heart failure.
Open the Finnish Sauna page
Latin Dance FitnesspracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials involving 373 people in its VO2peak analysis found a moderate improvement in VO2peak, though results varied considerably across trials. A separate 2020 trial of 98 people found a 1.280-minute improvement in 2-km test time.
Open the Latin Dance Fitness page
Vinyasa YogapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Vinyasa Yoga page
Laughter Yoga / TherapypracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a randomized trial involving 80 people with cancer, the laughter yoga group showed higher exercise capacity than the comparison group.
Open the Laughter Yoga / Therapy page
Forest Bathing (Shinrin-yoku)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
Open the Forest Bathing (Shinrin-yoku) page
CyclingpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
10 of 14 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
Open the Cycling page
Hot BathpracticeMixed resultsSize of effect: Very small
Studies disagree: some found a benefit, others found none. Do not count on it.
7 of 20 studies found a benefit; 13 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized and non-randomized human studies found small effects on V̇O2max among 199 people in its analysis. A pooled analysis of randomized trials found a 2.2% increase in mean power on a cycling test versus control, described as a trivial effect.
Open the Hot Bath page
Hatha YogapracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
12 of 19 studies found a benefit; 7 found none. Strongest study: a randomized controlled trial.
A review of randomized trials found better gait speed and lower-extremity strength and endurance compared with education or inactive controls. A separate randomized trial of 250 people reported better walking time than therapeutic exercises.
Open the Hatha Yoga page
High-Intensity Interval Training (HIIT)practiceMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
138 of 161 studies found a benefit; 23 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found maximal oxygen uptake increased by 2.46 mL/min/kg among 4,213 people in its analysis, and another pooled analysis found a small improvement in exercise capacity. Results were not uniform: a separate pooled analysis of randomized trials involving 508 people in its analysis did not find a statistically significant effect.
Open the High-Intensity Interval Training (HIIT) page
Strength TrainingpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
32 of 40 studies found a benefit; 8 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose study designs were not recorded found resistance training improved gait speed by 0.08 m/s, but this did not exceed the MID of 0.1 m/s. Findings also conflict on time to exhaustion: another analysis found a small positive effect that was not statistically significant.
Open the Strength Training page
Tai ChipracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
19 of 24 studies found a benefit; 5 found none. Strongest study: a pooled analysis of several trials.
Open the Tai Chi page
BreathworkpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
15 of 19 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded found improvements in six-minute walk test distance, including a mean difference of 36.42 in 2025. Results differ across studies: a pooled analysis of randomized trials found no improvement in six-minute walk distance.
Open the Breathwork page
Ice Bath / Cold PlungepracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
9 of 25 studies found a benefit; 16 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found improved performance measures, and a review of trials involving 240 people reported increases in total distance covered of 4.2%, 6.0%, and 3.6% in three studies. Findings differ by exercise type: regular cold-water immersion alongside resistance training may impair training adaptations, while aerobic performance did not appear to be affected.
Open the Ice Bath / Cold Plunge page
DancepracticeMixed resultsSize of effect: Large
Studies disagree: some found a benefit, others found none. Do not count on it.
8 of 10 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
Open the Dance page
Mobility TrainingpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
9 of 13 studies found a benefit; 4 found none. Strongest study: a randomized controlled trial.
Open the Mobility Training page
Cupping TherapypracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
2 of 4 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
In a randomized trial of 40 people, exercise test results increased after 30 days in both the Cupping Therapy and nutrition modification groups compared with control. Another trial reported longer treadmill times after treatment, while a separate trial found no postintervention changes in peak oxygen consumption; these results do not point consistently to an endurance benefit.
Open the Cupping Therapy page
AcupuncturepracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found a 77.78 m greater improvement in six-minute walk distance when acupuncture was combined with exercise rehabilitation than with exercise rehabilitation alone. The result was described as not robust, with substantial heterogeneity.
Open the Acupuncture page
Indoor RowingpracticeNot enough evidence
Too few or too small studies to know if it works.
6 of 9 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
Open the Indoor Rowing page
Hot YogapracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 6 studies found a benefit; 5 found none. Strongest study: a randomized controlled trial.
Open the Hot Yoga page
Heating Pads / Warm CompressespracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 4 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
Open the Heating Pads / Warm Compresses page
Foam RollingpracticeNot enough evidence
Too few or too small studies to know if it works.
5 of 16 studies found a benefit; 11 found none. Strongest study: a randomized controlled trial.
Open the Foam Rolling page
Social DancingpracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 5 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A 2021 cohort study found that more weeks of ballroom dance training were associated with a greater 6-MWT walking distance, with an estimated difference of 81.207 meters. However, a pooled analysis of randomized and non-randomized human studies found no significant difference in the 5 times Sit-To-Stand test, so findings vary by measure.
Open the Social Dancing page
FastingpracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 4 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
A randomized controlled trial in 90 people with obesity found that 400-m walk time improved by approximately 20 seconds in both the RCR and TRE groups. In contrast, a meta-analysis of randomized trials found that intermittent fasting and calorie restriction combined with exercise did not significantly affect VO_2max.
Open the Fasting page
Infrared SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
Open the Infrared Sauna page
Swedish (Classic) MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a small pilot study.
Open the Swedish (Classic) Massage page
Acceptance and Commitment Therapy (ACT)practiceNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a small pilot study.
In a pilot study of 32 people, most participants walked farther at 30 or 90 days after transplant than at baseline. Among the 7 people with pre-post 6-minute walk test data, 70% (5 of 7) improved.
Open the Acceptance and Commitment Therapy (ACT) page
ChagasupplementNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit. Strongest study: an animal study. Studied for 6 weeks.
Open the Chaga page
Anusara YogapracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Anusara Yoga page
MassagepracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Massage page
Wim Hof Method BreathingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Wim Hof Method Breathing page
Turkey TailsupplementOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Turkey Tail page
MeditationpracticeNo benefit found
Studies looked for a benefit and did not find one.
0 of 2 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
The studies did not support an increase in physical endurance: in a 2026 RCT of 30 participants, there were no significant interactions for 400-m performance variables, including swim time or mean velocity.
Open the Meditation page
Brain Games / PuzzlespracticeNo benefit found
Studies looked for a benefit and did not find one.
0 of 3 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
Studies did not support an increase in physical endurance; a randomized trial of 31 found no significant training effects on physical functions or brain volume.
Open the Brain Games / Puzzles page
Focused Attention MeditationpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a randomized controlled trial.
Physical endurance remains a possible effect rather than one demonstrated in human studies.
Open the Focused Attention Meditation page
Thai MassagepracticeNo benefit found
Studies looked for a benefit and did not find one.
0 of 2 studies found a benefit; 2 found none.
Physical endurance is a proposed effect, but there is no human evidence for it.
Open the Thai Massage page

Show all 48

Comparing practices

TENS / EMS TherapyGood evidence it helps5 trials
Finnish SaunaSome evidence it helpsSize of effect: Large9 trials
DanceMixed resultsSize of effect: Large4 trials

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it48 listed

AllSupplementsPractices

Start here

Highest probability, strongest evidence

PracticesTENS / EMS TherapyCertaintyHighSourceRCT5 other sources
Pooled analyses whose designs were not recorded found a 14.68m increase in 6-min walk distance (95% CI 6.92–22.44), which did not reach the MCID of 26 m. In one randomized trial of 45 people with heart failure, 6-MWTD increased from 206,1±61,3 to 299.5±91 m at discharge, with smaller improvements in the sham group.
Who was studied
Healthy people and patients
Fracture
Heart Failure
Study result
6-min walk distance (6MWD) [MD = 14.68m, 95% CI (6.92–22.44), P = 0.0002]; authors note this did not reach the MCID of 26 m
Open TENS / EMS Therapy
→

Medium probability(28)

PracticesBrisk WalkingCertaintyMediumSourceMeta-analysisModerate effect25 other sources
A 2023 meta-analysis pooling randomized trials in 635 people found an adjusted between-group difference of −23.8 m in 6MW distance for home-based walking compared with supervised treadmill exercise. A 2025 meta-analysis also reported improved pain-free walking distance with home-based exercise versus control groups (standardised mean difference 0.60, 95% CI 0.00 to 1.20).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Chronic Kidney Disease
Copd
Coronary Artery Disease
Diabetes Type2
Heart Failure
Hiv Aids
+4 more
Study result
Compared with supervised treadmill exercise, home-based walking exercise was associated with significantly improved mean (SD) 6MW distance (31.8 [6.4] m vs 55.6 [8.1] m; adjusted between-group difference: −23.8 m [95% CI, −44.0 to −3.6]; P = .021)
Open Brisk Walking
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PracticesCardioCertaintyMediumSourceMeta-analysisModerate effect33 other sources
A pooled analysis of randomized trials found cardiorespiratory fitness favored exercise over non-exercise control by 3.4 (3.0-3.9) mL·kg -1 ·min -1. Another pooled analysis reported greater improvement in six-minute walk distance with exercise, including aerobic exercise plus respiratory muscle training and resistance training compared with no exercise.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Cancer
Chronic Kidney Disease
Colon Cancer
Copd
Coronary Artery Disease
+7 more
Study result
the experimental group had a statistically significant advantage in terms of improvement in the 6MWT distance when compared with the control group (Z = 6.13, P < 0.00001); AE + RMT + RT was more effective than no exercise intervention (Z = 14.26, P < 0.00001) with I^2 = 0%
Open Cardio
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PracticesCyclingCertaintyMediumSourceMeta-analysisSmall effect15 other sources
A pooled analysis of randomized trials found an improvement in 6-minute walking distance (SMD = 0.80; 95% CI [0.14–1.45], P = .02) among 500 people in its outcome analysis. Another pooled analysis of randomized and non-randomized human studies found an 8.3% increase in V̇O_2max; its outcome analysis included 1,188 people.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Alzheimers Disease
Chronic Kidney Disease
Copd
Covid 19
Heart Disease
Parkinsons Disease
+3 more
Study result
6-minute walking distance (SMD = 0.80; 95% CI [0.14–1.45], P = .02)
Open Cycling
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PracticesPursed-Lip BreathingCertaintyMediumSourceMeta-analysis6 other sources
A pooled analysis of randomized trials found improved functional exercise capacity in people with COPD after breathing exercises lasting four to 15 weeks, compared with no intervention. Another pooled analysis reported a 6-min walk test distance mean difference of 29.09 (95% CI = 19.35-38.83); the unit was not stated in the abstract.
Who was studied
People with a condition
Copd
Study result
Breathing exercises over four to 15 weeks improve functional exercise capacity in people with COPD compared to no intervention
Open Pursed-Lip Breathing
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PracticesBreathworkCertaintyMediumSourceMeta-analysisconflicting findings20 other sources
Pooled analyses whose designs were not recorded found improvements in six-minute walk test distance, including a mean difference of 36.42 [4.37–68.48] in 2025. Results differ across studies: a pooled analysis of randomized trials found no improvement in six-minute walk distance.
Who was studied
Healthy people and patients
Asthma
Copd
Hypertension
Lung Cancer
Overweight
Study result
The 6MWT value of the IG was markedly higher as against the CG (MD = 36.42, 95% CI = 4.37–68.48, Z=2.23, P=0.03)
Open Breathwork
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PracticesHigh-Intensity Interval Training (HIIT)CertaintyMediumSourceMeta-analysisModerate effectconflicting findings162 other sources
A pooled analysis of randomized trials found maximal oxygen uptake increased by 2.46 mL/min/kg among 4,213 people in its analysis, and another pooled analysis found a small improvement in exercise capacity. Results were not uniform: a separate pooled analysis of randomized trials involving 508 people in its analysis did not find a statistically significant effect.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Addiction Drugs
Ankylosing Spondylitis
Asthma
Breast Cancer
Cancer
Copd
+31 more
Study result
maximal oxygen uptake (VO2max) [MD: 2.46 mL min−1 kg−1, p < 0.00001]
Open High-Intensity Interval Training (HIIT)
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PracticesStrength TrainingCertaintyMediumSourceMeta-analysisSmall effectconflicting findings41 other sources
A pooled analysis whose study designs were not recorded found resistance training improved gait speed by 0.08 m/s, but this did not exceed the MID of 0.1 m/s. Findings also conflict on time to exhaustion: another analysis found a small positive effect that was not statistically significant.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Copd
Osteoarthritis
Stroke
Study result
Low-certainty evidence indicated improvements with ... RT, but their 95% CI crossed the MID threshold, suggesting possible clinical importance.
Open Strength Training
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PracticesTai ChiCertaintyMediumSourceMeta-analysisSmall effectconflicting findings25 other sources
A pooled analysis whose study designs were not recorded found better gait speed with Tai Chi than with conventional medication (SMD 0.59 [0.28, 0.91]) among 963 people in its outcome analysis in 2025. A 2026 pooled analysis of randomized trials reported a 44.68 m improvement, while another analysis found Tai Chi's differences were not statistically distinguishable from control.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Copd
Osteoarthritis
Parkinsons Disease
Sarcopenia
Study result
the Tai Chi group achieved better results in gait speed compared with those receiving conventional medication (fixed-effects model: SMD = 0.59, 95% CI [0.28, 0.91], P = 0.0002, I² = 29%)
Open Tai Chi
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PracticesJump Rope TrainingCertaintyMediumSourceRCT17 other sources
A meta-analysis pooling randomized and non-randomized human studies, with 1,021 people in its cardiorespiratory endurance analysis, reported benefits for cardiorespiratory endurance. In a randomized trial of 120 participants, VO2max was higher than in the control group by 1.85 mL/kg/min [1.14, 2.57] in JRE-1 and 2.37 mL/kg/min [1.65, 3.08] in JRE-2.
Who was studied
Healthy people and patients
ADHD
Intellectual Disability
Leukemia
Obesity
Study result
JRT showed beneficial effects in resting heart rate, body mass index, fat mass, cardiorespiratory endurance, lower- and upper-body maximal strength, jumping, range of motion, and sprinting.
Open Jump Rope Training
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PracticesPilatesCertaintyMediumSourceRCTSmall effect37 other sources
A pooled analysis of randomized and non-randomized human studies found increased VO2 max among 332 people, with a moderate effect. Another pooled analysis reported improved upper-limb muscular endurance, but described the evidence as very low quality.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Ankylosing Spondylitis
Arthritis
Back Pain
Breast Cancer
Cancer
Covid 19
+11 more
Study result
The meta-analysis showed that Pilates increased VO2 max, with an effect size (ES) = 0.57 (95% CI: 0.15–1; I2 = 63.5%, p = 0.018) for the Pilates group vs. the control
Open Pilates
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PracticesQigongCertaintyMediumSourceRCT22 other sources
A 2020 meta-analysis of randomized trials found that adding TQPs to RMs improved VO2peak by 1.24 mL/kg/min compared with RMs alone, among 245 people in its analysis. A 2019 meta-analysis of randomized trials also found a 30.57 m increase in the measured distance among 993 people in its analysis.
Who was studied
Healthy people and patients
Atrial Fibrillation
Breast Cancer
Cancer
Chronic Fatigue Syndrome
Copd
Depression
+9 more
Study result
Compared to the RMs alone, TQPs plus RMs improved VO2peak (MD: 1.24 mL/kg/min, 95% CI, 0.91 to 1.57; I2 = 0%)
Open Qigong
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PracticesYogaCertaintyMediumSourceRCT8 other sources
A 2026 pooled analysis of randomized trials found greater improvement in 6-minute walk distance with yoga than usual care among 270 people (MD = 62.71; 95% CrI: 17.58 to 105.19); the paper did not state the unit. A review also reported higher Duke Activity Status Index scores and derived metabolic equivalents in patients practicing yoga.
Who was studied
People with a condition
ADHD
Ankylosing Spondylitis
Copd
Depression
Elderly
Frailty
+3 more
Study result
Yoga: MD = 62.71 (95% CrI: 17.58 to 105.19), indicating that Yoga was associated with greater improvement compared with UC.
Open Yoga
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PracticesHot BathCertaintyMediumSourceRCTTrivial effect20 other sources
A pooled analysis of randomized and non-randomized human studies found small effects on V̇O2max among 199 people in its analysis. A pooled analysis of randomized trials found a 2.2% increase in mean power on a cycling test versus control, described as a trivial effect.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Elderly
Peripheral Artery Disease
Study result
small effects on V̇O2max
Open Hot Bath
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PracticesSwimmingCertaintyMediumSourceRCT13 other sources
A pooled analysis of randomized and non-randomized human studies found swimming increased maximal oxygen uptake compared with control (mean difference 6.32 mL/kg/min; 95% CI 4.33-8.31). Other reviews reported that some training studies found improvements in VO_2max while others did not, so results vary.
Who was studied
Healthy people and patients
Alzheimers Disease
Dementia
Hypertension
Mild Cognitive Impairment
Osteoarthritis
Study result
Swimming had a significant and clinically meaningful effect on maximal oxygen uptake compared with the control (mean difference 6.32 mL/kg/min; 95% CI 4.33-8.31)
Open Swimming
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PracticesCalisthenicsCertaintyMediumSourceRCT9 other sources
A 2024 randomized trial of 60 participants found higher VO2max in two exercise groups than in the control group (SMD 1.32 and SMD 1.34). A 2021 trial also found an 8.8% improvement on YYIRT1.
Who was studied
Healthy people and patients
Menopause
Obesity
Overweight
Study result
substantial increase in VO2max for BWRTG (p<0.001; d=1.32) and KRTG (p<0.001; d=1.34) compared to CG
Open Calisthenics
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PracticesHatha YogaCertaintyMediumSourceRCT20 other sources
A review of randomized trials found better gait speed and lower-extremity strength and endurance compared with education or inactive controls. A separate randomized trial of 250 people reported better walking time than therapeutic exercises.
Who was studied
Healthy people and patients
Breast Cancer
Copd
Heart Disease
Osteoarthritis
Parkinsons Disease
Rheumatoid Arthritis
Study result
When compared with education or inactive control, there was moderate-certainty evidence that yoga improved gait speed and lower-extremity strength and endurance
Open Hatha Yoga
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PracticesTabata TrainingCertaintyMediumSourceRCT15 other sources
In a randomized trial of 122 people with overweight or obesity, Tabata Training produced large intervention effects on relative VO2max (d = 2.53, 95% CI: 2.03 to 3.00; p < 0.001). In another randomized trial of 48 people, VO2max was higher after 8 weeks than at baseline in every group except the control group.
Who was studied
Healthy people and patients
Obesity
Overweight
Study result
large intervention effects on VO2max (p < 0.001, d = 2.53, 95% CI: 2.03 to 3.00 for relative VO2max)
Open Tabata Training
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PracticesRed Light Therapy (Photobiomodulation)CertaintyMediumSourceRCT6 other sources
A pooled analysis of randomized trials reported small effects on muscle endurance and strength. In a separate trial, the 6-minute walk test improved over time in both groups, with increases of 13.13% and 17.62% in the two photobiomodulation groups.
Who was studied
Healthy people and patients
Diabetes Type2
Neuropathy Peripheral
Peripheral Artery Disease
Study result
PBMT showed small effects on muscle endurance (p = 0.02) and muscle strength (p = 0.04).
Open Red Light Therapy (Photobiomodulation)
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PracticesGardening TherapyCertaintyMediumSourceRCTLarge effect3 other sources
A 2024 meta-analysis pooling randomized and non-randomized human studies reported an effect on aerobic endurance (g = 0.84; 95% CI, 0.54-1.15). A 2022 meta-analysis of randomized trials also reported improved aerobic endurance in older adults with cancer.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Cancer
Dementia
Ptsd
Study result
HT appeared to have a greater impact on aerobic endurance, with a large effect size (g = 0.84; 95% CI, 0.54-1.15).
Open Gardening Therapy
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PracticesDanceCertaintyMediumSourceRCTLarge effectconflicting findings11 other sources
A pooled analysis of randomized trials involving 386 people found an improvement in endurance (SMD 0.97, CI: 011–1.84, p = 0.0277), but results differed: another pooled analysis of randomized trials found a non-significant result on the 6-minute walk test (SMD = 0.37, CI = [−1.43, 2.17], p = 0.23).
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Cancer
Heart Failure
Hypertension
Mild Cognitive Impairment
Parkinsons Disease
Spinal Stenosis
Study result
a statistically significant difference was found between the two cohorts (SMD 0.97, CI: 011–1.84, p = 0.0277, I2 = 94.7%)
Open Dance
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PracticesIce Bath / Cold PlungeCertaintyMediumSourceRCTModerate effectconflicting findings26 other sources
A pooled analysis of randomized trials found improved performance measures, and a review of trials involving 240 people reported increases in total distance covered of 4.2%, 6.0%, and 3.6% in three studies. Findings differ by exercise type: regular cold-water immersion alongside resistance training may impair training adaptations, while aerobic performance did not appear to be affected.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people
Study result
CWI improved performance measures (weighted average effect size in Hedges' g [95% confidence interval] + 0.53 [0.28; 0.77])
Open Ice Bath / Cold Plunge
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PracticesFinnish SaunaCertaintyMediumSourceClinicalLarge effect15 other sources
A 2018 pooled analysis of randomized and non-randomized human studies found improvements in 6-min walk distance, while a 2016 randomized trial of 149 people also reported improved 6-min walk distance and NYHA classification with Waon therapy. These findings come from studies of people with varied health conditions, including heart failure.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Allergic Rhinitis
Ankylosing Spondylitis
Chronic Fatigue Syndrome
Common Cold
Copd
Coronary Artery Disease
+5 more
Study result
Tei et al. 2016: improved 6 MWD (p < 0.05), reduced CTR on CXR (p < 0.05), improved NYHA classification (p < 0.05) compared to control group; Ohori et al. 2012: increased 6 MWT, p < 0.001
Open Finnish Sauna
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PracticesLatin Dance FitnessCertaintyMediumSourceClinicalModerate effect6 other sources
A pooled analysis of randomized trials involving 373 people in its VO2peak analysis found a moderate improvement in VO2peak, though results varied considerably across trials. A separate 2020 trial of 98 people found a 1.280-minute improvement in 2-km test time.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Menopause
Obesity
Study result
The overall effect size for VO2peak was 0.53 (95% CI from 0.04 to 1.02 with a p-value of 0.03) with large heterogeneity.
Open Latin Dance Fitness
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PracticesMobility TrainingCertaintyMediumSourceClinical14 other sources
A systematic review of observational studies suggested that people with neurological impairment can improve high-level mobility skills, running speed and distance with intervention. In a randomized controlled trial of 46 people, the 6-MWT was higher in the group receiving home-based breathing and chest mobility training (MD 52.39 m [4.81, 99.96], p=.032).
Who was studied
People with a condition
Breast Cancer
Stroke
Study result
it seems that people with a neurological impairment have the capacity to improve high-level mobility skills, running speed and distance with intervention
Open Mobility Training
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PracticesCupping TherapyCertaintyMediumSourceClinical4 other sources
In a randomized trial of 40 people, exercise test results increased after 30 days in both the Cupping Therapy and nutrition modification groups compared with control. Another trial reported longer treadmill times after treatment, while a separate trial found no postintervention changes in peak oxygen consumption; these results do not point consistently to an endurance benefit.
Who was studied
Healthy people and patients
Coronary Artery Disease
Study result
At the end of the 30 days of the study, the exercise test results in the cupping and nutrition modification groups were notably increased compared to the control group (p < 0.001 for both cases).
Open Cupping Therapy
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PracticesVinyasa YogaCertaintyMediumSourceClinical3 other sources
In an 80-person randomized trial, the yoga group’s VO2max increased by 6.1%, from 33.12±5.30 to 35.14±4.82 mL/kg/min; changes in the control group were not significant. A separate 29-person trial also found improved repetition counts after Vinyasa Yoga, though the finding compared it with another exercise program.
Who was studied
Healthy people and patients
Study result
significant improvements ... VO2max of 6.1% (33.12±5.30 to 35.14±4.82 mL/kg/min) in the yoga group; control group changes non-significant (percent range -1.4% to 1.1%)
Open Vinyasa Yoga
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PracticesLaughter Yoga / TherapyCertaintyMediumSourceClinical2 other sources
In a randomized trial involving 80 people with cancer, the laughter yoga group showed higher exercise capacity than the comparison group (Cohen’s d = 0.659; t = 2.947, P < .01).
Who was studied
People with a condition
Cancer
Lung Cancer
Study result
However, after the laughter yoga intervention, the difference between the 2 groups was statistically significant (t = 2.947, P < .01), with a large effect size (Cohen’s d = 0.659).
Open Laughter Yoga / Therapy
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PracticesForest Bathing (Shinrin-yoku)CertaintyMediumSourceClinical2 other sources
A pilot study involving 29 people reported a 6-MWT change from 536.6 ± 82.8 before the intervention to 562.2 ± 71.6 afterward (t=-2.32, p=0.027).
Who was studied
Healthy people and patients
Cancer
Study result
walking activities are both psychologically and physically >60.0% effective
Open Forest Bathing (Shinrin-yoku)
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Low probability(14)

PracticesAcupunctureCertaintyLowSourceRCTModerate effect4 other sources
A pooled analysis of randomized trials found a 77.78 m greater improvement in six-minute walk distance when acupuncture was combined with exercise rehabilitation than with exercise rehabilitation alone. The result was described as not robust, with substantial heterogeneity (I² = 94%).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
People with a condition
Coronary Artery Disease
Heart Failure
Sarcopenia
Study result
ACER was associated with greater improvement in 6MWD than ER alone (MD = 77.78 m, 95% CI [59.23, 96.32], P < 0.00001); heterogeneity I² = 94%, result described as not robust.
Open Acupuncture
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PracticesIndoor RowingCertaintyLowSourceClinical10 other sources
In a 2023 randomized trial of 17 participants, peak power increased from baseline at 6W and 12W, with a reported change of 17 W. A separate 2021 randomized trial found that eight sessions of HIIT improved 2,000 m time by −2.0 ± 0.6% and 4minTT distance by 2.6 ± 0.9%; eight sessions of SIT improved 2,000 m time by −1.5 ± 0.3%.
Who was studied
Healthy people and patients
Menopause
Osteoarthritis
Study result
PO_peak increased from baseline to 6W (P<0.001) and 12W (P<0.001; ∆17 W; 95% CI 10–24 W; g=2.44) in UBROW
Open Indoor Rowing
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PracticesHot YogaCertaintyLowSourceClinicalTrivial effect7 other sources
In an RCT with 22 participants, VO2 max in the hot-yoga group rose from 3.22 ± 0.76 L/min to 3.46 ± 0.79 L/min; it did not change significantly in the comparison group. A separate RCT found no change in maximal aerobic fitness.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Study result
A significant increase in VO2 max was observed within the HY group (3.22 ± 0.76 L/min vs. 3.46 ± 0.79 L/min, P < 0.05), but not in the NY group (3.00 ± 0.80 L/min vs. 3.05 ± 0.75 L/min, P > 0.05).
Open Hot Yoga
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PracticesHeating Pads / Warm CompressesCertaintyLowSourceClinical4 other sources
A 2019 trial found that six-minute walking distance increased by 41 m from about 350 m (95% CI: [13, 69], P = 0.006), regardless of group. Another trial found no between-group difference in its reported outcome (P = 0.21), so results do not consistently show an endurance benefit.
Who was studied
Healthy people and patients
Osteoarthritis
Peripheral Artery Disease
Study result
total walking distance during a 6-min walk test increased (from ∼350 m) by 41 m (95% CI: [13, 69], P = 0.006) regardless of group
Open Heating Pads / Warm Compresses
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PracticesFoam RollingCertaintyLowSourceClinicalconflicting findings16 other sources
In a trial of 40 people, the experimental group’s SBT increased from 57.53±1.57 to 65.04±0.23, with a significant group-by-time interaction. Another trial found increases in both groups but no between-group difference (P=.956), and a pooled comparison found no overall performance effect versus stretching alone; results are mixed.
Who was studied
Healthy people and patients
Back Pain
Osteoarthritis
Study result
SBT increased significantly in both groups (sMFR-RP: 58.69 to 65.39 sec; RP: 56.60 to 63.34 sec), between-group P=.956
Open Foam Rolling
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PracticesSocial DancingCertaintyLowSourceClinicalconflicting findings6 other sources
A 2021 cohort study found that more weeks of ballroom dance training were associated with a greater 6-MWT walking distance, with an estimated difference of 81.207 meters [61.434, 100.981]. However, a pooled analysis of randomized and non-randomized human studies found no significant difference in the 5 times Sit-To-Stand test, so findings vary by measure.
Who was studied
Healthy people and patients
Alzheimers Disease
Arthritis
Breast Cancer
Cancer
Parkinsons Disease
Sarcopenia
+1 more
Study result
RHYTHM had significant positive effects on physical activity (p = 0.05)
Open Social Dancing
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PracticesFastingCertaintyLowSourceClinicalTrivial effectconflicting findings5 other sources
A randomized controlled trial in 90 people with obesity found that 400-m walk time improved by approximately 20 seconds in both the RCR (−19.8, 95% CI: −29.3, −10.2) and TRE (−19.2, 95% CI: −29.8, −8.6) groups. In contrast, a meta-analysis of randomized trials found that intermittent fasting and calorie restriction combined with exercise did not significantly affect VO_2max (SMD = 0.005, p = 0.94).
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Obesity
Study result
400-m walk time improved by approximately 20 seconds in both the RCR (−19.8, 95% CI: −29.3, −10.2) and TRE (−19.2, 95% CI: −29.8, −8.6) groups.
Open Fasting
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PracticesInfrared SaunaCertaintyLowSourceClinical2 other sources
A randomized trial in 10 people with Chronic Kidney Disease reported a 38 yards difference in 6-min walk distance between the comparison condition (632 ± 29 yards) and HT (670 ± 30 yards).
Who was studied
People with a condition
Chronic Kidney Disease
Study result
There was a clinically meaningful difference in 6-min walk distance between CON (632 ± 29 yards) and HT (670 ± 30 yards, P
Open Infrared Sauna
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PracticesSwedish (Classic) MassageCertaintyLowSourceClinical2 other sources
In a 2026 pilot involving people with Multiple Sclerosis, the mean physical activity component score increased from 14.2 (SD = 11.2) at baseline to 25.3 (SD = 12.8) after 12 months, corresponding to a large effect (d = 0.92). Results differ by study: a 2014 randomized trial found no significant changes in 6MWT distances or HAQUAMS scores.
Who was studied
Healthy people and patients
Multiple Sclerosis
Study result
The mean physical activity component score at baseline was 14.2 (SD = 11.2), increasing to 25.3 (SD = 12.8) after 12 months, corresponding to a large effect (d = 0.92).
Open Swedish (Classic) Massage
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PracticesAcceptance and Commitment Therapy (ACT)CertaintyLowSourceClinical1 other source
In a pilot study of 32 people, most participants walked farther at 30 or 90 days after transplant than at baseline. Among the 7 people with pre-post 6-minute walk test data, 70% (5 of 7) improved.
Who was studied
People with a condition
Study result
The majority of participants walked a longer distance at 30 or 90 days post-transplant compared to baseline, suggesting that they maintained or improved physical function. 70% (5 of 7) of the patients with pre-post 6-minute walk test data showed improvement.
Open Acceptance and Commitment Therapy (ACT)
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PracticesAnusara YogaCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 6 YouTube videos discussing it.
→
PracticesMassageCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 3 of 240 Reddit reports discussing it.
→
PracticesWim Hof Method BreathingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 4 of 315 Reddit reports discussing it.
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PracticesThai MassageCertaintyLowSourceTheoretical3 other sources
Physical endurance is a proposed effect, but there is no human evidence for it.
Who was studied
Healthy people and patients
Open Thai Massage
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Very low probability(5)

PracticesMeditationCertaintyVery lowSourceMeta-analysis2 other sources
The studies did not support an increase in physical endurance: in a 2026 RCT of 30 participants, there were no significant interactions for 400-m performance variables, including swim time or mean velocity (p > 0.05).
Who was studied
Healthy people and patients
Parkinsons Disease
Open Meditation
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PracticesBrain Games / PuzzlesCertaintyVery lowSourceRCT3 other sources
Studies did not support an increase in physical endurance; a randomized trial of 31 found no significant training effects on physical functions or brain volume.
Who was studied
Healthy people and patients
Open Brain Games / Puzzles
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PracticesFocused Attention MeditationCertaintyVery lowSourceClinical1 other source
Physical endurance remains a possible effect rather than one demonstrated in human studies.
Who was studied
Healthy people
Open Focused Attention Meditation
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SupplementsChagaCertaintyVery lowSourceAnimal researchanimal / in-vitro only1 other source
43.0 ± 19.2 min vs 10.4 ± 3.7 min; 4.12-fold, p=0.0005; dose trend p<0.0001
Who was studied
Healthy people
Dose & course
6 weeks
Who it applies to
Animal
Open Chaga
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SupplementsTurkey TailCertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 3 of 232 Reddit reports discussing it.
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Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 36

Practice	How sure	Effect size	Own trials	What worked in trials
TENS / EMS Therapy	CertaintyHighSourceRCT		5 trials or pooled analyses	30–60 min · 5–6×/week · 0.7–4 weeks
Finnish Sauna	CertaintyMediumSourceClinical	Large effect	9 trials or pooled analyses	15–23 min · 3–5×/week · 1.4–3 weeks
Dance	CertaintyMediumSourceRCT	Large effect	4 trials or pooled analyses	2–2.5×/week · 12–14 weeks
Gardening Therapy	CertaintyMediumSourceRCT	Large effect	2 trials or pooled analyses
High-Intensity Interval Training (HIIT)	CertaintyMediumSourceMeta-analysis	Moderate effect	128 trials or pooled analyses	2–30 min · 0.4–3×/week · 2–9 weeks
Cardio	CertaintyMediumSourceMeta-analysis	Moderate effect	31 trials or pooled analyses	31–45 min · 1.1–3×/week · 4–12 weeks
Brisk Walking	CertaintyMediumSourceMeta-analysis	Moderate effect	19 trials or pooled analyses	30–50 min · 2–3×/week · 12–24 weeks
Ice Bath / Cold Plunge	CertaintyMediumSourceRCT	Moderate effect	8 trials or pooled analyses	10–15 min
Latin Dance Fitness	CertaintyMediumSourceClinical	Moderate effect	4 trials or pooled analyses	45–60 min · 2–2.5×/week · 12–14 weeks
Pilates	CertaintyMediumSourceRCT	Small effect	30 trials or pooled analyses	25–55 min · 2–2.5×/week · 6–10 weeks

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

This outcome is not a general measure of every aspect of athletic ability. Findings can differ according to the task, population, and intervention being studied. Examples assessed for this outcome include Sodium Bicarbonate, Beta-Alanine, Creatine, and Tai Chi.

How interventions help

Interventions associated with higher physical endurance fall into two broad groups: exercise-based approaches and supplements. Exercise findings are outcome-specific rather than interchangeable. Swimming was linked with better physical function, cycling with higher average power output during a 6-minute test, and Yoga with improved chest press and abdominal endurance. Tai Chi showed improvement in older adults’ performance on the MWS test, while Yoga and TENS / EMS Therapy were studied in people with a clinical condition, so those findings may not apply directly to healthy adults.

Supplement effects differed in timing and testing context. Sodium Bicarbonate was studied as an acute intervention with an immediate onset, whereas Beta-Alanine was used at 4–6.4 g/day for 4–8 weeks, and Creatine at 20 g/day for 5 days with daily use. Ashwagandha was studied at 600 mg/day for 8 weeks, while Citrulline was studied at 8 g/day and 12 g/day for 6 weeks. These patterns indicate that some findings concern a single or short-term use period, while others depend on continued use over days or weeks. Coenzyme Q10 was studied over varied durations, from 1 month to >3 months.

The reported changes also vary by how endurance was measured, including sprint speed, muscle endurance, work capacity, physical function, walking distance, and time-trial performance. Not every intervention improved every test: in studies of Ice Bath / Cold Plunge, the time to complete the 4-km TT-s was not different among the trials. Collagen was assessed over 180 days, with the reported difference appearing at day 180 rather than immediately. These distinctions matter when comparing interventions, because an effect in one endurance test or population does not establish the same effect across all forms of physical endurance.

Choosing guidance

Choose among these options by matching the expected timing and commitment to your goal. Sodium Bicarbonate and Caffeine were studied as acute options with immediate onset, while Creatine is a daily approach studied over 5 days. Beta-Alanine, Ashwagandha, Citrulline, and Spirulina represent longer approaches, with study periods ranging from 4–8 weeks, 8 weeks, 6 weeks, and 6–12 weeks respectively. These differences matter when comparing a single-session strategy with an intervention that requires consistent use over time.

For readers prioritizing direct human evidence, several options have been studied in human participants, including Creatine, Beta-Alanine, Swimming, Cycling, and Finnish Sauna. The populations are not interchangeable: some studies involved healthy people, some involved mixed groups, and others involved people with a clinical condition. Tai Chi, Yoga, TENS / EMS Therapy, and Vinyasa Yoga may therefore be more relevant to readers seeking an activity or therapy studied in a particular setting rather than a general endurance supplement.

Interpret lower-confidence options cautiously, especially where the evidence is from animal studies, anecdotal reports, or reviews without direct human evidence. Holy Basil (Tulsi), Panax Ginseng, and Tongkat Ali (Eurycoma) are examples where human applicability is limited. Evidence also does not point in one direction for every option: Caffeine, Beetroot Extract, Rhodiola Rosea, Whey Protein, and Omega-3 have conflicting findings. A practical shortlist should therefore consider the desired speed of effect, willingness to use an option for days or weeks, the population studied, and whether results have been consistent across studies.