9 daily habits to build your endurance after 40

If there\’s one aspect of fitness and vitality that begins to decline dramatically with age, it\’s endurance. However, with the right approach and some simple changes to your daily routine, you can recover and even increase your stamina and endurance. Plus, we have great news: Incorporating the following habits into your lifestyle can have a significant impact on your fitness and overall well-being to further boost your stamina and endurance.

From incorporating regular exercise to making informed choices about your nutrition and sleep, these habits cover a number of areas that contribute to your endurance. Here, you\’ll discover practical tips and strategies to help you improve your cardiovascular fitness, boost your energy levels, and overcome fatigue.

Jarrod Nobbe, CPTa certified personal trainer with Garage Gym Reviews, she recounts Eat this, not that!\”Building endurance is a common goal in fitness, but it\’s not easy to achieve. It takes consistency and time, but there\’s a lot you can do to accelerate your progress.\”

You can always prioritize health and fitness. So whether you\’re already in your 40s or approaching that milestone, there\’s no better time to invest in building up your stamina. Read on Nobbe\’s Nine Daily Habits for Build Stamina and get ready to embark on a journey to a stronger, more resilient you. And when you\’re done, check out these 8 Habits Destroying Your Workout Before You Start.


\”To build endurance at any age, you need to train your cardiovascular system,\” says Nobbe. \”Whether it\’s jogging, cycling, swimming, or one of the many other forms of cardiovascular exercise, be sure to include cardio in your routine if endurance is your goal.\”

Cardiovascular exercise is essential for developing endurance, especially as we age. Regular cardiovascular exercise can help improve heart and lung health, build endurance, and increase endurance. Aim for at least 150 minutes of moderate-intensity cardio each week to reap the rewards, as per Physical Activity Guidelines for Americans.

RELATED: The Best Indoor Cardio Workouts for Building Endurance as You Age


Consistency is key when it comes to building endurance. Get into the habit of engaging in regular physical activity and stick to your exercise routine (even when you don\’t feel like it). Consistent effort will help your body adjust and improve endurance and endurance.6254a4d1642c605c54bf1cab17d50f1e

“Consistency is key, and this is especially true with fitness goals. In your 40s and beyond, maintaining a solid, suitably intense workout and rest schedule that you can stick to is the best way to work toward your goal of endurance \”, says Nobbe.


While allowing the body to recover is essential, a 2015 study found that maintaining short rest periods during workouts can help build endurance. Additionally, reducing the rest time between sets will challenge your cardiovascular system, promoting endurance and endurance development.

“During strength training sessions, you can gear your workouts towards building endurance with longer work periods than rest periods between exercises and sets. This creates a cardio-like effect as you initiate resistance training” Nobbe explains.


\”Interval training, especially high-intensity interval training (HIIT), has become a popular workout option in recent years,\” says Nobbe. \”That\’s because HIIT workouts burn a lot of calories in a relatively short time. However, another benefit of HIIT is that it\’s effective at taxing your muscles and cardiovascular system to help build endurance over time.\”

Interval training involves alternating between bursts of high-intensity exercise and periods of active recovery. According to research, this method improves cardiovascular fitness and improves endurance and metabolic efficiency.

RELATED: The Best Fitness Habits That Increase Muscle Endurance After 50


When building resistance, the safest approach is to gradually increase the length and intensity of your workouts. Over time, your body will adapt to the increasing demands, leading to better stamina and endurance.

\”This is an important aspect of building endurance. Focus on gradually lengthening your workouts rather than going from your typical workout one day to much longer workouts the next,\” says Nobbe. \”It takes time and patience to build stamina, and you may have to remind yourself daily to keep an eye out for the prize.\”


\”Food is fuel, and you can\’t make progress in your workouts if you don\’t engage with nutrition,\” says Nobbe. \”This is especially true for resistance exercise like running, where you need to make sure you eat right and stay hydrated to get the most out of your workout and keep your muscles fueled.\”

For optimal strength gains, fuel your body with nutrient-dense foods, including lean proteins, whole grains, legumes, fruits, and vegetables. Also, stay hydrated by drinking lots of water and avoid excessive intake of sugary and processed foods, which research shows can cause energy crashes.

RELATED: These are the best foods for running endurance, says dietitian


A strong core is essential for maintaining good posture, stability, and overall strength, says a 2018 study. So incorporate exercises that target your core muscles, such as planks, Russian twists, or bicycle crunches, into your routine.

\”A strong core is the foundation of good form in virtually any exercise or movement you do, and posture is often one of the first things to go wrong during long workouts or resistance exercises,\” explains Nobbe. \”Working your core every day doesn\’t mean targeting it with daily exercise, but you should always be mindful of your posture and maintain a strong core and neutral spine throughout the day.\”


Monitoring your heart rate during workouts can provide valuable insights into your cardiovascular fitness and endurance. \”Targeting a heart rate range that fits your age and fitness goals, and then monitoring your heart rate as you exercise, can help you maintain the intensity you aim for and stay safe during workouts Plus, if you wear a fitness tracker around the clock, you\’ll also see positive changes in your resting heart rate if you stick to resistance training,” says Nobbe.


One of the best things you can do to improve your overall health is prioritize quality sleep, says the Sleep Foundation. Establish a relaxing bedtime routine, create a comfortable sleeping environment, and limit exposure to electronic devices before bed.

\”It may seem counterintuitive, but rest is where progress is made,\” says Nobbe. \”If you don\’t give your muscles enough time to recover and repair after workouts, you could lose strength and endurance or feel fatigued from overtraining. Poor sleep is also a progress killer, so prioritize daily closure to stay in shape.\” runway.\”


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