Most of these exercises are cardiovascular exercises that pump oxygen into your body and improve your stamina over time. Improved oxygen supply to your muscles means that they become stronger against aging-related wear and tear, and you also have a host of other benefits such as better skin, better metabolism, more muscles, and fat burning.
Some exercises to increase stamina at home are as follows:
- Squats – “Squats work so many muscle groups in your whole body and you can do many versions,” says James. Stand on the floor and keep your legs at a distance of shoulder-width apart. Go down very slowly, while going down you have to inhale. Keep your back straight and when you're going down, your knees should not go beyond your toes, or you will injure your knee and back. When you are squatting, believe that you are sitting on a chair. Make sure your tummy is in, your chest is out, you are looking in the front and your neck is neutral.
- Pushups - Pushups are great for endurance training. After doing 20 to 30 pushups, you will be winded. Your chest muscles are worked, your blood circulation improved, and your arms, back, legs and core are involved,” says James. For a simple pushup, lie down with your palms near your chest and lift up your body with pressure on your palms. Hold for a few seconds and repeat. “While doing a pushup, if you keep your legs straight, and bring your arms closer, they are called diamond push-ups, and these are mainly for your triceps, your inner chest and your shoulders.
- Mountain Climbers – Get in the pushup position, bring one leg forward followed by the other (the way you run or walk, one leg forward, one leg back). Form a straight alignment and hold your position for a few seconds. Some people also like to touch the toes and go back, there are a lot of variations. Mountain climbers target most of your body’s muscles and get your pulse racing.
- Burpees – Burpees make pushups more intense by adding a jump and is a great way to improve your cardiovascular health and stamina. Lower your hands to the floor in front from a squat position and kick your feet back so you’re on your hands and toes, moving to a pushup position. Do a pushup, and a frog kick by jumping your feet back to their starting position. Jump quickly into the air and come back where you started.
- Jumping jacks - This is an intense cardio exercise that can be made more powerful by increasing repetitions. Bend your knees slightly, and jump into the air. Spread your legs about shoulder-width apart and stretch your arms out and over your head as you jump back to the starting position. Do as many repetitions as you can.
- Climbing stairs - “Climbing stairs is a very powerful exercise. The amount of energy you burn in 10 minutes of running, you will feel the intensity on your body with just three minutes of climbing stairs. If your knees are up to the mark, this cardiovascular exercise will burn a significant amount of calories and improve the metabolism.