Whether we're trying to keep up during a long hike, run a 5K, or simply stay energized throughout the day, stamina plays a huge role in how we feel.

It's not just for athletes—better endurance and physical strength can improve our daily life, from carrying groceries to chasing after kids. The good news is, we can all train to boost our stamina, no matter our starting point.

Start with consistency

The first and most important step is showing up regularly. Building endurance doesn't require extreme workouts—it requires steady effort. Whether we walk, jog, dance, or cycle, doing it 3–5 times a week creates a solid base. Start small, even with just 15–20 minutes a day, and gradually increase duration or intensity.

Mix cardio and strength

To improve overall stamina, we need both cardiovascular training and strength exercises. Cardio workouts like swimming, biking, and running improve our heart and lung capacity. Meanwhile, strength training builds muscles that support endurance. We can alternate between the two or blend them together in circuit-style sessions.

Dr. Jordan Metzl, a sports medicine physician, highlights the importance of stamina for overall health:

"Building stamina is not just about athletic performance—it's about enhancing your body's ability to function efficiently in everyday life. Consistent, balanced training that combines cardiovascular and strength exercises can dramatically improve energy levels, reduce fatigue, and increase resilience against illness."

Gradual progress is key

We shouldn't try to jump from a 10-minute walk to a 1-hour run overnight. Instead, apply the "10% rule": increase our training time or distance by no more than 10% each week. This keeps us from burning out or getting injured, and it makes progress feel more manageable.

Don't skip rest days

Ironically, resting helps us build stamina. When we exercise, we create small stress in our muscles. Rest allows those muscles to repair and grow stronger. Active recovery—like light stretching, or a short walk—can keep us moving without pushing too hard.

Fuel our body right

Stamina isn't just about movement—it's also about what we eat and drink. Carbohydrates provide the energy we need for longer workouts, while protein helps muscles recover. Whole grains, fruits, veggies, and lean proteins give us lasting fuel. And of course, staying hydrated is essential—dehydration can drain our energy fast.

Work on breathing control

Breathing efficiently helps us go farther without getting winded. During cardio, try to breathe deeply using both the nose and mouth, and match breaths with movement—for example, inhale for three steps, exhale for two. Over time, better breathing can improve performance and help us stay calm under effort.

Add interval training

One powerful way to boost endurance is to include short bursts of higher-intensity effort into our usual routine. For example, jog for 3 minutes, then run fast for 1 minute. This challenges the heart and muscles in new ways and makes longer sessions feel easier over time.

Track our progress

Keeping a journal or using a fitness app to track our time, distance, and how we feel can be super motivating. We can look back and see how far we've come—even if it's just being able to jog an extra minute or climb stairs without feeling tired.

Stay patient and positive

Building stamina takes time. There may be days when we feel like we're not improving, but that's part of the process. Every workout counts, even the small ones. The key is to stick with it, adjust when needed, and celebrate small wins along the way.

Let's keep going together

Improving stamina isn't about pushing ourselves to the edge—it's about finding our rhythm, building habits, and enjoying the journey. So let's lace up our shoes, fuel up, and take one step at a time. Lykkers, what's your favorite way to build endurance? Let's cheer each other on as we grow stronger, together!