Endurance activities increase your breathing and heart rate and improve your stamina for daily tasks such as climbing stairs and shopping. You should participate in this type of exercise at least five times a week for 30 minutes, but you can always do more.
Moderation is the key to safe exercise. Do not try to do too much too soon. Start slowly, and then gradually increase the speed and intensity of your exercise sessions.
Follow along with the 5 minute Texercise video to build your endurance. Endurance exercises increase your heart rate and breathing which help promote good cardiovascular health.
Don't think you have to join an aerobics class to be active. Every step you take counts. The steps you accumulate throughout the day can make a big difference. In fact, you should take about 6,000 steps daily for health benefits and 10,000 for weight management. No reason to think distance; start thinking steps. Get up off that couch and start counting those steps. How many steps are you taking in a day?
Have fun and burn some calories!
Start with five minutes of light to moderate activities such as those listed in the box to the right. Gradually increase the time spent on the activity to 30 minutes, and then work your way to the more intense, intermediate-advanced activities.
Work gradually to increase your time to more than 30 minutes of endurance exercises per session at least five times per week. Pay particular attention to your heart rate and always be sure not to over-exert yourself.
| If you’re walking | Your goal should be | Increase steps by | Reach the goal in |
|---|---|---|---|
| Less than 2,500 steps | 5,000 steps | 250 per day | 10-20 days |
| 2,501-5,000 steps | 7,500 steps | 300 per day | 8-16 days |
| 5,001-7,500 steps | 10,000 steps | 400 per day | 6-12 days |
| 7,501-10,000 steps | 12,500 steps | 500 per day | 5-10 days |
| 10,001-12,500 steps | 15,000 steps | 500 per day | 5-10 days |
| 12,501-15,000 steps | 17,500 steps | 500-750 per day | 3-6 days |
| 15,001-17,500 steps | 20,000 steps | 750 per day | 3-6 days |
If you feel winded or find it hard to breathe during any exercise — stop! It should never be painful to breathe during exercises. Perform the activity at a lower intensity or shorten the time spent exercising until you build up your stamina.
To check your pulse, press the tips of your index and middle fingers against the opposite wrist, where your hand meets your wrist. Count the pulse, starting with zero on the first beat, for 15 seconds. Multiply that number by four to get your heart rate. Always check your pulse during your workout to make sure you stay within your target heart rate zone.
| Your Age | Target Heart Rate | Maximum Heart Rate |
|---|---|---|
| 50 | 102-136 | 170 |
| 60 | 96-128 | 160 |
| 70 | 90-120 | 150 |
| 80 | 84-112 | 140 |
The target heart rate helps you judge how hard to exercise during endurance activities.
Below is a three-phase fitness-walking program aimed at easing you gently into the habit of regular exercise, a habit that can last a lifetime. However, to maintain a walking program, be sure to choose a convenient location to walk — around the neighborhood, local school track or inside a mall. Health and longevity fitness can be reached by accomplishing one of the following during Phases I-III:
| Phase | Week | Distance (miles) | Time (minutes) | Frequency (times per week) |
|---|---|---|---|---|
| 1 | 1 | 1 | 24 | 5 |
| 1 | 2 | 1 | 22 | 5 |
| 1 | 3 | 1 | 20 | 5 |
| 1 | 4 | 1.5 | 30 | 5 |
| 1 | 5 | 1.5 | 29 | 5 |
| 1 | 6 | 2 | 40 or less | 5 |
| 2 | 7 | 2 | 38 | 4 |
| 2 | 8 | 2 | 38 | 4 |
| 2 | 9 | 2 | 35 or less | 4 |
| 3 | 10 | 2 | 34 | 4 |
| 3 | 11 | 2 | 32 | 4 |
| 3 | 12 | 2 | 30 or less | 3 |
Updated: December 13, 2011