If you huff and puff while scaling a flight of stairs or start to break a sweat during the walk from the grocery store to your parked car, you’re not alone.
Only 50% of American adults meet the Center for Disease Control and Prevention’s Physical Activity Guidelines for aerobic physical activity.
While busting out a large set of pushups or cruising through a multi-mile treadmill run is undoubtedly satisfying, muscular and aerobic endurance isn’t only helpful in the gym.
Aerobic stamina is associated with improved cardiovascular health, reduced risk of injury, and more versatile muscular strength.
What’s more, individuals with robust and well-functioning circulatory systems experience lower disease rates and tend to get sick less often than those out of shape.
Unfortunately, your lungs and heart aren’t going to train themselves.
If you’re striving to improve your physical stamina, check out these endurance-building exercises.
Cycling
Whether you park yourself on a stationary bike at the gym or plan to zip through mountain trails in the great outdoors, cycling remains an accessible and highly effective form of aerobic exercise that will quickly improve your stamina.
Those who don’t know where to start can begin by purchasing a bicycle and gear, mapping out safe and easy beginner routes, and finding a friend with whom you can bike.
If you plan to put wheels to the pavement and become an avid cycler, be sure to get your hands on a high-quality bike rack hitch so that you can safely and conveniently transport your bicycle.
Swimming
While a dip in the pool may sound relaxing, a high-intensity swim workout is anything but calming to the heart.
An excellent form of cardio, swimming requires participants to engage in full-body motions and rhythmic breathing.
Even better, swimming is a safe, low-resistance option for those who would prefer not to put pressure and weight on their joints due to advanced age or injury.
Dance
Those who are hoping to improve their physical endurance but are bored by classic exercise options like running or biking can shake things up by engaging in dance-based aerobic exercise.
Getting up and grooving for a short period can rapidly raise your heartbeat and have you breathing heavily in no time.
Jumping rope
Although a slightly less conventional form of exercise, the sky’s the limit when it comes to jumping rope.
Jump-rope workouts that implement high-intensity interval training can offer a full-body workout that engages your lower body, upper body, and core.
Running
Perhaps the oldest and most common form of exercise, running hasn’t earned its reputation as one of the most effective forms of physical activity for little reason.
Whether you’re an all-out sprinter or prefer a light jog, running requires the body to intake oxygen frequently and intensely engage the legs and core.
As such, running offers significant cardiovascular conditioning.
Light weight-lifting
While you may associate lifting weights with strength training or muscle-building, light lifting at high intensities for more extended periods can keep your heart rate elevated for several minutes at a time.
This exercise will improve your long-term endurance and will keep your body burning calories all day long.
In conclusion
While getting in shape isn’t always easy, your body will thank you for improving your cardiovascular strength with these stamina-building exercises.
Get ready to get physical and surprise yourself with your newfound endurance.