Stamina Vs. Endurance
Let us first understand the difference between the two. Although the both words mean “staying power”, there is a slight difference between the two.
Stamina is about how long you can perform a certain task continuously before needing a break. For instance: sprinting. The longer the time you can sprint, higher is your stamina.
Endurance has more to do with extended periods of time. How many 100 m sprints can an athlete perform or how long can a marathon runner run.
Stamina is a short-term measurement. It measures the size of your energy surges. Endurance is a long-term measurement. It measures how much energy you have.
What Happens To Endurance And Stamina As We Age?
Each individual experiences the process of aging differently. However, based on things like genetics and lifestyle, in general endurance and stamina decrease as you age. Many attribute the lack of energy, endurance, and stamina to poor diet and exercise habits.
Based on averages, a human body begins to lose 3 to 5 percent of lean muscle tissue and gains that much body fat every decade after age 30. After age 45, adults tend to lose about one-quarter of a pound of muscle (replaced by fat) every year. By 60, you’d have naturally lost 4 pounds of muscle and gained about 4 pounds of fat from average natural body processes from the age 45 to 60. All along as you age your heart also weakens and your cardiovascular health gets deteriorated too.
Wants to maintain or gain your stamina and endurance? Read on here to find the best tips about maintaining your stamina & endurance while you are growing old plus ways to increase stamina and endurance to live an active happy life in old age.
Relationships Between Muscle Loss & Stamina; Cardiovascular Health & Endurance
While the muscle loss is directly related to loss of muscular strength and your stamina, your cardiovascular health is directly related to endurance. Endurance testing is often used by cardiologists.
The loss of endurance and stamina over 60 make physical movements more difficult, you tire more rapidly and your metabolism slows, making it easier to add weight.
Can You Gain Stamina And Endurance In Old Age?
Endurance and stamina is not exclusive to the young. One can develop endurance and stamina at practically any age. It may just require more efforts as you get older.
Best Ways To Maintain Endurance And Stamina As You Age
Maintaining or increasing endurance and stamina in elderly may be somewhat difficult, but is very much possible. Fortunately, even a small amount of exercise can increase your stamina and help you perform daily tasks such as walking up stairs, going food shopping and performing household chores.
According to the New York Times, one prime factor for building physical endurance and stamina over 60 is regularity. It was shown that with regular exercise, healthy people over 60 can regain some muscle mass.
A study performed by the Sinai School of Medicine suggests that exercise for older adults results in improved stamina and endurance, as well as reduced depressive symptoms, enhanced mobility and a decreased risk of heart disease and diabetes.
Exercise Tips To Maintain And Increase Your Endurance As You Grow Old
Tip # 1
If You Are New To Exercise: Begin slowly. Consider increasing the amount of time spent moving your body around the house. For instance, walk up the stairs more often, perform more demanding household chores or lift heavier objects in your house.
Tip # 2
Do cardiovascular activities regularly. Identify an activity that elevates your heart rate and which you can perform at least 30 minutes a day, five days a week. That’s 150 minutes of cardiovascular activity per week, as recommended by the Centers for Disease Control and Prevention.
Some instances of cardio activities include brisk walking, light jogging, riding a stationary bicycle and working on the elliptical machine.
Tip # 3
The Centers for Disease Control and Prevention in their report “Growing Stronger” recommends strength training as one of the best ways to keep the muscles strong and healthy. Strong, healthy muscles will help you to exercise longer, which in turn will boost your endurance and stamina.
Incorporate at least 2 days of strength training to your weekly exercise regime.
For instance, you can do bicep curls by using some weight such as a bag of groceries in your hands, one by one – alternatively, to strengthen your biceps. Tuck your elbows in to your sides. Bend each hand elbow (one hand at a time) and curl your hand to meet the shoulder of the same side. Lower your hand back to the side and repeat the exercise until your arm muscles are fatigued. You can do this exercise by using your both hands together or one hand at a time, alternatively.
Tip # 4
Stretch your muscles regularly to fight muscle tightening. If you don’t do, your muscle fibers shrink and become shorter, resulting into lose of flexibility and reduction in your range of motion. Make sure to stretch all your major muscle groups at least for five minutes before and after each exercise session. Here are some stretching exercises for seniors.
Bonus Tips For Building Endurance And Stamina After You Are 60
(i) Can’t go to gym? There are many exercises for gaining endurance and stamina that you can do at home. Some of them can be done even while sitting on a chair. The best thing about chair exercises is that you can exercise while watching TV!
(ii) For elderly, there are many options to build strength and “longer workout-time” with as little impact as possible. No gym or special equipment needed for building endurance and stamina. Soup can or a bottle of water can be used as weights. Standing or sitting, you can build endurance anywhere, at home or in a park.
(iii) And for the seniors who suffer from mobile disabilities, walking for increasing or maintaining endurance and stamina is a boon. Walking for as less as 20 to 30 minutes per day offers many health benefits at any age.
Make exercises a part of your everyday routine and live happily after.
Developing endurance and stamina after 50 or even 60 plus may seem impossible to many people, but believe me it’s very much possible. It doesn’t call for much effort. All you have to do is make the choice to activate your body almost every day.