Staying fit well into and after your 50s is very important if you want to keep a high quality of life. While some may think stamina decline is focused on feeling tired faster, it’s actually concerning your body’s ability to not use oxygen as efficiently, requiring longer recovery times after periods of exercise or physical exertion. This leads to the heart pumping less blood in each beat, leaving you breathless during activities that used to be easy. If you want to continue to keep up your stamina for grandkids or your overall health, check out these five strategies to boost stamina below.
1. Interval Walking – A Gentle Cardio Boost
Instead of just walking at the same pace, try interval walking and alternate between fast and slow walking. This is more beneficial than regular walking and can improve aerobic capacity while still being gentle on aging joints. The best way to take advantage of this exercise and boost stamina is by challenging yourself during the fast intervals, and then allowing your body to recover for a moment during the slower periods to improve cardiovascular efficiency.
2. Stair Climbing – Strength and Endurance in One
Have a set of stairs in your home or down to the basement? Instead of avoiding them, use them to boost stamina. All you need to do is walk up and down them. The exercise targets the heart, lungs, and legs, all aiding in building up strength in each organ and muscle. To get the most out of the workout, try not to use the handrails for support and keep an upright torso. This can also help prevent injury if you happen to stumble.
3. Cycling – Low-Impact Stamina Training
Want to lessen the pressure on your feet while still working on moving your legs? Cycling may be the answer. It doesn’t matter if it’s a stationary bike indoors or an outdoor bike on the trails; either way provides a low-impact workout designed to boost stamina. When cycling, make sure your saddle height and resistance levels are customized to your body to avoid discomfort.
4. Swimming – Resistance Training for the Heart
Take a dip in the water for yet another way to boost stamina. Swimming, or even water walking, provides cardiovascular benefits. The best part? It’s easy on the joints. The continuous movement is perfect for stamina in water workouts, not only focusing on the legs but also on arm and upper body engagement.
5. Strength Training – Building Functional Endurance
If you want something a little higher-level to boost stamina, strength training might be the way to go. Utilizing bodyweight exercises like the farmer’s carry, bear crawls, kettlebell swings, and sled pushes is designed to help build endurance and be able to function with your body weight. If you prefer chair-based exercises, there are plenty of options, such as sit-to-stand, banded rows, and chair push-ups. When looking at all the exercises above, experts recommend three to five sessions, blending all of the workouts with rest days to avoid overuse and boredom with the exercises.
Final Thoughts
Just doing a few of these exercises can be life-changing. In just a few weeks, improvements will be visible, whether it’s in the ease of activities, recovery time after a strenuous activity, or less difficulty breathing. In a few months, you won’t have any problem keeping up with the grandkids or doing any of your daily routines. By blending aerobic, strength, and functional exercises, you can boost stamina and wellness, even after 50. Always make sure to stay dedicated to the program, and add proper hydration and a balanced diet to feel even better.