Stamina is your body's ability to endure physical activities without becoming fatigued or having to stop before you reach your goal. It can vary depending on your age, fitness level and health. No matter your age or what shape you're in though, you can always increase your stamina with endurance-building exercises and lifestyle changes to improve your overall health. Varying your endurance exercises will help ward off boredom, so change them up as you progress.
Focus on balance training to improve stamina. The American College of Sports Medicine states that balance can be affected by endurance. To improve your balance, work with a trainer and use training tools such as a balance disc, balance pillow, stability ball, balance board or foam roller. With a balance disc, you can stand or sit on it, trying to stay balanced.
Work out using free weights to improve endurance, increase muscle size and improve your overall health, recommends the American College of Sports Medicine. You can use hand-held dumbbells or barbells, which are long bars with various weights attached. Focus on your legs, upper body and torso. Work on muscle endurance by doing one to three sets of 15 to 20 repetitions, when using free weights.
Work out with a medicine ball to build your stamina and improve your muscular power. Medicine balls come in various weights and sizes. Use them to do exercises like V-ups, in which you lie on your back, arms flat overhead holding the medicine ball and legs straight down. Raise your legs up into a seated V-position and use your arms to bring the medicine ball up over your head. Bring your arms and legs back down and repeat.
Go for a walk, jog or run each day to build stamina. Increase your speed and distance occasionally to increase your endurance.
Take a yoga class to enhance endurance. Yoga moves can exercise your organs and muscles. Some types of yoga, such as Bikram yoga, Vinyasa and Ashtanga yoga, can build stamina, according to Kids Health.
- NIH Medline Plus: Exercising for Endurance
- American College of Sports Medicine: Train Your Stomach for Enhanced Stamina and Performance
- American College of Sports Medicine: Selecting and Effectively Using Balance Training for Older Adults
- American College of Sports Medicine: Selecting and Effectively Using Free Weights
- American College of Sports Medicine: Selecting and Effectively Using a Medicine Ball
- American College of Sports Medicine: Selecting and Effectively Using a Stability Ball
- Kids Health: Yoga