1. Top 7 Exercises to Increase Stamina
By Daniel Harper
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2. Finding yourself huffing and puffing after climbing a flight of stairs or a quick walk around the block? If you
easily get tired after a short burst of physical activity then you probably have a low stamina. Stamina is your
ability to withstand or endure an amount of physical activity over a period of time. The greater your stamina is,
the longer you can run, jog, swim, or exercise before you get tired. So if you want to increase your stamina,
here are top seven exercises that you can do every day.
Interval training. Interval training is the combination of high intensity physical activity and low
intensity physical activity. For example, sprint run for 7 minutes then follow it with a 4-minute
jogging. Do 20 quick pushups followed by a 5 minute stretching. The combination of quick and
intense bursts of exercise followed by a light exercise can help you increase your stamina.

3. Cycling. Cycling is another way of improving your stamina. Whether it is a stationary bicycle or a
real bike, work on your stamina by increasing your mileage. Meaning, go for distance instead of
intensity then try to measure your progress over a few weeks. The greater the distance the greater the
stamina.
Swimming. Swimming is another form of exercise that builds your muscles and cardio for better
endurance. On top of that, it also strengthens your lungs and improves your breathing which is very
vital for stamina training.

4. Stair climbing. Now this is something you can do almost everywhere as long as there is a flight of
stairs. Whether you’re at home or at the office, try some stair climbing as much as you can. Go up and
down the flight of stairs until your leg hurts. This will surely keep your heart pumping at healthy
levels and will strengthen your leg muscles. The more steps you can do the more stamina you’re
getting.
Wall climbing. This one will really test your stamina as it requires holding and lifting your own
weight to work your way up the wall. Just like step climbing, the higher you go the more stamina it
requires. If you frequently train yourself with this level of physical activity it will definitely increase
your stamina, allowing you to go higher before getting tired.

5. Team sports. Almost all kind of sports requires a good amount of stamina. Play a team sport that
requires you to play continuously for 5 to 10 minutes before taking a break. Play some volleyball,
Frisbee, tag football, or soccer with family or friends. The more fun the longer you will play the more
stamina you will build.
Yoga. Yoga is also a good way of increasing your stamina because most of the routine requires you to
hold a pose for a certain amount of time. It will train your muscles intensely as well as your breathing
which in turn can improve your overall stamina and performance.

6. Stamina is just as important as strength. A good amount of stamina is also an indication of good health. What’s
the use of being able to do a great deal of physical activity if you can’t last long enough, right? So when you
exercise, don’t forget to work on your stamina as well. It will literally, help you in the long run.
“The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is
spirit.”
~Ken Doherty
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