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How to Improve Stamina in Children

How to Improve Stamina in Children
A boy climbing an outdoor rock wall. Photo Credit: Ingram Publishing/Ingram Publishing/Getty Images

It's important that children have the stamina to do their best in any activity they do. Stamina, or endurance, is what keeps kids going without becoming too fatigued. Parents can help their kids increase stamina so they can meet their goals, get in better shape and live a healthy, active life.

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Step 1

Feed your children a well-balanced diet and encourage them to make nutritious food choices. Eating well can help to improve a child's endurance. The American Academy of Pediatrics recommends that children eat whole-grains, low-fat dairy, lots of fresh fruits and vegetables and lean protein. Offer your kids foods that can help improve stamina, such as bananas, red grapes and complex carbs, and iron-rich foods. Model the type of eating behaviors you would like your children to develop.

Step 2

Eliminate junk food from your kids' diet by not buying foods that are full of empty calories and don't have any nutritional benefits, for example, chips, soda, candy and fast food.

Step 3

Get your kids off the couch and help them to become more active. According to, more and more children are becoming obese, and without help, 80 percent of them will remain overweight into adulthood. Make fitness a part of everyday life. states that lifestyle routines that are learned during childhood are likely to stay with a person as he or she grows into an adult.

Step 4

Find a fun activity that your kids will enjoy, whether it involves playing on a sports team, such as soccer or baseball, or taking a class like martial arts or gymnastics. Go with your children to their activities and be a cheerleader for them, supporting them along the way.

Step 5

Help get your children in better shape for their chosen activities by doing cardiovascular training with them, for example, swimming, walking or running. Kids can also benefit from some strength training. Teach them how to do sit-ups, pull-ups and push-ups and how to jump rope and bike ride. Also teach them about flexibility training, which consists of stretching before and after activities and warming up and cooling down.

Step 6

Limit the amount of time your kids are allowed to use electronics. Screen time should be limited to less than two hours per day, according to the American Academy of Pediatrics. Have your kids exercise instead.

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