Dear reader,
There are lots of factors that can improve your walking stamina and if you are set on improving yours, here are some tricks that might help you.
Cardiovascular Fitness Enhancement
Take a walk for at least 30 minutes. 3–5 days per week Regular walks gradually improve your cardiovascular fitness, but don’t worry if you can’t walk this far at first. Your body will become accustomed to a certain level of activity over time, making it easier for you to walk for longer periods of time.
If you don’t have access to the outdoors on a regular basis, or if the weather isn’t cooperating, use an indoor treadmill or stationary bike instead.
Warm up before you begin exercising. Begin with static stretches, in which you stretch only one muscle at a time. Then, transition into dynamic stretches like high-knees and jumping jacks to gradually raise your heart rate.
Take a Longer Walk at Least Once a Week
Plan at least one long walk for one of your sessions to gradually increase your endurance. When you first begin, the distance will most likely be short. However, the distance will increase as you progress (as will the time commitment).
For example, at first, you might only be able to walk 2 miles (3.2 km) without tiring. That would be your long journey. Increase your long walk by 0.5 mile each week (0.80 km).
Don’t worry about where you begin; instead, concentrate on improving a little each week.
Walk at a Brisk 3 Mile (4.8 KM) Per Hour Pace
This is a faster pace than a stroll, but it is unlikely to be the fastest you can walk. You can keep track of your progress by downloading a step app for your smartphone or smartwatch.
Listening to music while walking can help you maintain your pace. PaceDJ and RockMyRun are two smartphone apps that will help you plan your playlist to include songs with the appropriate number of beats per minute to keep you on track.
Change the Terrain and Elevation to Alter the Level of Resistance
It is more difficult to walk on grass or sand than on a paved walking trail. Including a lot of hills in your route also helps you build stamina.
Lean forward slightly when walking uphill to relieve strain on your leg muscles. Slow your pace and take shorter steps as you descend to avoid putting too much strain on your knees.
While Walking, Carry Weight
If you only have a short amount of time to walk, incorporate resistance to improve your stamina. Ankle and wrist weights are available at sporting goods and department stores (or online), but they are not strictly necessary. You can also simply carry a few books or solid objects in a backpack.
Keep track of how much weight you’re carrying so you can gradually increase it. For example, you could walk with 10 pounds for a week before increasing it to 15 pounds.
After a few weeks of walking with weight, try walking without the weight to see how far you can go.
Find Ways to Incorporate Walking Into Your Daily Routine
Consider what you do throughout the day and how you can incorporate more walking into the mix. You’ll gradually increase your stamina by training your body to be active rather than sedentary. Here are some ideas to get you started:
- Instead of taking the elevator, take the stairs.
- Park further away from the shops and walk through the parking lot.
- Walk or ride your bike to work.
- Pace while speaking on the phone.
- Stretch while watching television.
Download a Step-Tracking or General Fitness App
A fitness app, like MyFitnessPal or Map My Fitness, allows you to set goals and priorities for yourself to stay active and improve your walking stamina over time. There are many trackers that come with features that allow you to compete with others who have the same app, which can provide you with incentives and additional motivation.
Some smartphones now come with built-in activity trackers that you can use for free. Activity trackers, such as FitBit, are now easily available, which will allow you to record your workouts. These new decived and technologies also measure the distance you’ve walked and include information about your elevation, heart rate, and calories burned.
