Every week she adds a few more exercises that you can add to your programme. Incorporate them in your daily routine and feel the difference!
Stamina is the ability to sustain prolonged physical or mental effort.
With age, the body loses muscle mass and bone density, making it harder to perform simple daily activities. Very small amounts of exercise can greatly improve stamina.
The best way to improve stamina is to just be more active around the house. Walk up stairs, do house chores and lift heavier objects.
Cardiovascular exercise that raises the heart rate is vital to improved stamina. By walking, cycling or dancing for 30 minutes at least 4 times a week helps to maintain stamina. A very important exercise addition for senior adults is weight training to preserve bone and muscle mass. Also stretching regularly will keep muscles flexible and mobile to prevent injuries and muscle stiffness.
Stamina training consists of two types of exercises:
Aerobic endurance is low to moderate intensity exercise over a long period of time.
Anaerobic endurance is very high intensity exercise over a sport period of time. By training both types of endurance the body will increase its stamina to sustain the effort needed for the movements.
Do these movements every second day to allow a rest day in between.
Squat with bicep curl: This exercise involves 2 movements at the same time. Stand with the feet hip width apart. Hold a dumbbell in each hand. Squat down by bending the knees and keeping a straight back. Keep the chest lifted. While bending down, lift the dumbbells up towards the shoulders. Keep the elbows next to the sides. Straighten out the legs and lower the hands back to the sides. Control the backward movement. Move slowly and in a controlled manner. Continue for 60 seconds.
Jumping Jacks: Stand with the feet hip width apart. Jump and spread the legs while at the same time lifting the arms overhead. Clap at the top. Jump back to the starting position. Jump for 30 seconds. Rest 30 seconds. Repeat 5 times.
Jack knife (2): Walk the feet backwards to make a plank. Hold for 10 seconds. Walk the feet in towards the hands. Stand up using both legs. Intensify the movement by jumping into the plank position.
