1. Aerobic exercises
Many experts agree that the most effective method for building stamina and endurance as you age is regular aerobic exercise. Aerobics, also called cardio, is defined as saturating the blood with oxygen so that there is enough energy that the muscles require to maintain the intensity of the workout. Aerobic exercise improves blood circulation and strengthens the heart and lungs. Daily workouts of 20-30 minutes are recommended, and there are many types of cardio you can choose from – swimming, cycling, walking, and more. Keeping your heart rate between 120 and 130 during exercise will greatly improve your cardiovascular system.
2. Anaerobic exercises
As people age, muscle mass decreases, which has a direct effect on endurance. Preventing this decline is recommended for anaerobic exercise. In them, the energy that the body uses to perform the movements does not require oxygen. These can be exercises with weights or machines at the gym, at home, or outside with exercise bands. By increasing muscle mass, the body will have the strength to cope with physical exertion over a long period of time.
3. Interval training
High-intensity interval training, or HIIT, is characterized by alternating high intensity with short rest. Experts claim that HIIT offers the benefits of both aerobic and anaerobic training by boosting metabolism and building muscle. For such training, it is recommended to start with a warm-up, such as a leisurely walk, followed by a strong acceleration of the pace or an increase in the incline of walking for the next two minutes. Then recover for two to three minutes, and start again. HIIT training does not have to be just walking, it can be incorporated into any type of sport as long as there is an opportunity to increase the intensity to a high level in a short period of time.
4. Stretching
Stretching improves the flexibility and mobility of our joints. Stiffness in our bodies can lead to various difficulties over time, including injuries. Stretching also reduces stress and improves blood flow to the muscles. Daily stretching before and after regular exercise is recommended.
5. “Active” hobbies
Another effective and entertaining way to keep our bodies in shape is through “active” hobbies. They can be many different types of activities, such as gardening or walking, yoga, and dancing, as well as sports such as tennis, fencing, football, or basketball. Hobbies are the most engaging way to get movement into our lives and improve our endurance and resilience.