It is very important not to rush into doing a fitness program. Taking it slow and steady is the key to getting your desired goals. When we rush into things, there is a tendency to get tired easily and give up. Start off gently, and work within your comfort zone. Increase your effort gradually over several weeks. Maintain regular breathing throughout the exercises, try not to hold your breath – your muscles will need that oxygen! If you feel faint, dizzy or unwell while exercising stop immediately.

It is amazing how doing little things can help you burn those calories. Things like walking, biking or even doing house chores will definitely help you burn some 500 calories depending on how long you do them in a day.

The power of water in all your fitness routines cannot be overemphasized. Staying hydrated keeps you from looking “used” and keeps you looking radiant, even after all the water you lost in sweat during your routines.

We will be looking at general exercises before diving into more specific exercise to deal with particular problem areas.

Increasing your stamina will help you complete your everyday tasks more easily, and ensure that you have raised energy levels and feel fitter. There are some great exercises, suitable for all.

Here are some easy but effective exercises to help increase your stamina and endurance level:

  1. Walking: is something you can do anywhere, anytime, with no equipment other than a good pair of shoes. It’s not just for beginners, either: Even the very fit can get a good workout from walking. It may help to have music playing as you take your walk, especially if you are easily bored from low-key activities. 2-5 minutes each day is a good start. That time will increase from week to week. Pay no attention to how far you walk. It matters more that you walk for a longer period of time. Faster and farther walks will come with experience.
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  1. Jump Rope: or as we know it “skipping rope”, a very good exercise to help build stamina especially in the legs. Burn 135 calories in just 10 minutes with this jump rope workout.


  1. Cycling: It’s challenging, sociable and offers a great workout. Suitable for everyone, any age or level of fitness, cycling helps weight loss as it burns calories, improves health and gets you out and about. Depending on your weight and exertion level cycling will help you lose weight by burning off between 100-500 calories in a half-hour session.


  1. Climbing up and down the stairs: What counts as a total body workout depends on your fitness goals. If you want to lose weight all over your body, walking up and down stairs certainly can burn calories and help you shed fat. Similarly, if you walk fast enough to get your heart going, taking the stairs can strengthen your body’s cardiovascular system; increase your stamina and endurance level.


Now that we have good stamina and endurance level with the exercises above, we can now move on to specific exercise routines to deal with specific problem areas also giving us overall fitness.


See you on the next edition!


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