Endurance exercises increase breathing and heart rate. Activities like jogging, dancing and swimming are just a few examples of such. These exercises help make everyday tasks and hobbies easier, especially as we age.
If you’re starting a workout routine and are looking to increase your physical endurance, you must do so gradually, especially if you have been inactive for an extended period of time. For example, you may start with 5 or 10 minutes of moderate-intensity activity until you build to at least 30 minutes at a time. Keep in mind that performing for 10 minutes or less won’t yield the desired lung and heart benefits- in other words, make sure you allocate a reasonable amount of time to properly perform your routine.
Example exercises
- Walking briskly
- Climbing stairs
- Dancing
- Biking
- Swimming
These exercises are easy and straightforward and can either be used as a starting point to a new routine or be incorporated to an existing one. In order to get noticeable results, you should aim to 30 minutes of moderate-intensity endurance activity every day or at least twice weekly if you’re combining strength training in your weekly routine.
There are concerns among some about exercising after a heart attack but research has proven that physical activity helps reduce chances of a second heart attack. Additionally, according to the American Heart Association, doctors should prescribe exercise to stroke patients as it’s been strongly evidenced that exercising after a stroke can improve upper arm strength, cardiovascular fitness and more. As you know, always consult with your medical physician before beginning this or any other exercise program.
Sources:
- http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Endurance-Exercise-Aerobic_UCM_464004_Article.jsp#.WPecWFXyvIU
- https://www.nia.nih.gov/health/publication/exercise-physical-activity/sample-exercises-endurance
