How to Increase Physical Stamina

Improve stamina by slowly increasing duration, frequency and exercise intensity.

Physical stamina is something most people don't think about when they are young, but as you grow older, it becomes a vital concern. Getting older doesn't mean that you have to slow down, take it easy, and restrain from trying new adventures, however. Many senior citizens lead vital, energetic lifestyles due to increasing their endurance through physical activity. Improving endurance increases your physical stamina and helps keep you fit and healthy. Regular aerobic activity increases endurance and stamina in addition to keeping your heart and lungs in shape.

Things You'll Need

• Comfortable clothing
• Well-fitting athletic shoes

Instructions

1. See a doctor before beginning aerobic exercises to increase your stamina, especially if you have not exercised much in the past or have a health condition.

2. Wear appropriate clothing for your exercise; often this simply means comfortable clothing and a well-fitting pair of athletic shoes.

3. Warm up before each workout. This prevents muscle soreness and prepares your body for its workout. Stretch your body, march in place, or walk slowly with your arms pumping as you take steps.

4. Start out slowly; aerobic exercise is defined as anything that increases your breathing and heart rate over an extended length of time. If strolling slowly around the block for 10 minutes at a time, three days a week is all you can do for the first week or two, then that is still aerobic activity that will eventually help you to be more fit.

5. Increase your intensity as you improve your fitness level. For instance, if you start out walking 10 minutes a day, three days a week for the first two weeks, increase it to 15 minutes four days a week for the next two-week period. Once you are comfortable at your activity level, increase the frequency, intensity and duration of your workout to continually improve your endurance and stamina.

6. Cool down after each workout; for instance, if you run a mile each day, cool down for at least 10 minutes after your run. Do this by slowing down to a walk or doing stretching exercises.

Tips & Warnings

• Aim for a target heart rate while exercising. To determine your target heart rate, subtract your age from 220, the sum is your maximum heart rate. Your target heart rate is 50 to 85 percent of the maximum heart rate.

• Pick an activity you love and ask an exercise buddy to do it with you. This gives you companionship, motivation and an accountability partner. If you love nature walks, drive to a local park and hike through the trails in the woods. If you enjoy playing tennis, golf or swimming, join a fitness center or a country club. Doing an activity you like keeps you interested, increasing your chances of success.

References

• University of Arkansas: Increasing Physical Activity as We Age
• Ohio University: Building Your Stamina