Improve Your Stamina

Even if you're fit, there's room to boost your endurance.

- BY KAITLYN PHOENIX

Whether you get out of breath running to catch a train or your cardio work-out has stopped feeling challenging, you could probably use a stamina boost. “Increasing your stamina and endurance usually means you're increasing your cardiorespiratory fitness, or VO₂ max,” says Sabrena Jo, Ph.D., director of science and research for the American Council on Exercise. This has benefits that go beyond letting you feel less wiped out doing everyday activities, says Jo. “A large bank of evidence shows that people who have higher cardiorespiratory endurance or aerobic fitness resist chronic disease and have a lower mortality rate.”

VO₂ max is the amount of oxygen your body is able to use when you're exercising—the higher the number, the healthier your heart and lungs are. Most of us can improve this number by exercising more, fueling ourselves with healthful foods, and embracing habits that allow our bodies to recover well.

That may sound like a heavy lift, but your whole body could benefit from your efforts. “One of the really cool aspects of aerobic fitness is that things that are good for your heart and blood vessels are really good for your brain too,” says Jo. “So all the things you do to try to improve your stamina also improve your brain health.” Plus, being able to do more feels good physically and emotionally. This month, follow these steps to take your endurance to the next level.

STEP 1

►HAVE FUN AND CREATE A PLAN.