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Exercises to Improve Your Endurance

If you’re out of shape, even five minutes of exercise can feel like torture – so how do those people who run marathons or cycle for miles do it?  The key is to slowly increasing your endurance. You do this by choosing a low-impact activity that you actually like to do, and then gradually increase the time and intensity of your workouts.

Exercises to Improve Your Endurance


The easiest way to get started is to just start walking. You don’t need special equipment or skill, and it will improve your health and stamina. Wear comfortable shoes and start slowly to warm up, then spend a few minutes stretching. Once you’re limber, walk as fast as you comfortably can. Start out by walking for only about 10 or 15 minutes, and then gradually increase your endurance until you can walk for an hour without taking a rest.

Running and Jogging

After walking, pick up the pace. Jogging and running will raise your heart rate more than walking does, but it also can be more dangerous. With the wrong arm or leg movement, you can be reducing your jogging efficiency and cause injury. You should warm up and stretch before running or jogging for 10 to 15 minutes. Eventually you can increase the length of your running sessions as you improve your endurance.


Swimming is a full-body workout that can be pretty difficult, but it’s easy to learn and low impact. Begin by swimming laps using a freestyle or breaststroke for 10 to 15 minutes at a time. Then gradually increase the length of your workout as your endurance improves.

Indoor Cycling

Indoor cycling is a high-intensity workout that’s challenging at all levels and is designed to improve your cardiovascular and muscular endurance. If you have health or heart issues, talk to your doctor before doing this workout. Set small goals and stay within your body’s natural limits until you improve your stamina.

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