It’s easy, free, and flexible to walk to improve your fitness, so it’s a good choice if you’re striving to be fitter. Walking far might be difficult at first if you have been relatively sedentary. However, if you try to walk further and further each day, your walking stamina will gradually improve. You can also try other tricks to reach your goals faster if patience is not an option. 
Tips to increase walking stamina: Cardiovascular fitness
3 to 5 days a week, walk for at least 30 minutes
Walking regularly improves your cardiovascular health, but don’t fret if you can’t walk this far initially. It takes a certain amount of time for your body to adjust to the level of activity, so you can eventually walk farther. 
It’s okay to use a treadmill or stationary bike instead of exercising outdoors if it’s not convenient to do so often or if the weather is not suitable for it.
One day a week, take a long walk
As you progress, the distance may grow (as will the time commitment) for at least one of your sessions. When you first start, the distance may be relatively short, but as you progress, the distance will increase.
The first few times out, you may be able to walk only 3.2 km without getting tired, so your long walk would be only 2 miles. You can increase your long walk by 0.5 mi (0.80 km) each week.
Make sure you keep improving every week – don’t be too worried about where you started.
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Walking briskly at about 3 miles per hour is recommended
You can keep up by downloading an app to your smartphone or smartwatch to help you control your step count. It’s faster than a stroll, but not the fastest you could walk.
It is possible to keep a steady pace by listening to music while walking. Some smartphone apps, such as RockMyRun and PaceDJ, can assist with choosing songs with the correct beats per minute to keep you motivated.
You can adjust the resistance by varying terrain and elevation
It is more difficult to walk on grass or sand than on a paved path. Including hills along the way is also beneficial to building your walking stamina.
While walking uphill, lean forward slightly to relieve weight on your lower legs. When walking downhill, pace yourself with shorter steps, rather than taking longer steps.
Walking with weight
It’s not always necessary to have an ankle or wrist weight. If you only have a short time to exercise, it’s possible to simply put books or objects in a backpack and carry that instead.
You can gradually increase your weight by tracking it, such as walking with 10 pounds for one week, then moving on to 15 pounds.
It is possible to try walking without weight after several weeks of walking with the weight.
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Including Physical Activity in Everyday Life to increase walking stamina
Walk as much as you can as part of your routine
Get your body used to not only being sedentary but moving continuously. As you progress in your exercise regimen, you’ll gradually build walking stamina. Here are some ways you might incorporate more walking stamina:
- Take the stairs instead of the elevator.
- Walk to the shops from more distant parking lots.
- The best way to get to work is by walking or biking.
- While you’re on the phone, you should keep your pace.
- During TV time, do stretch.
Download a fitness app to track your steps
Apps such as MyFitnessPal and Map My Fitness allow you to set goals to stay active and increase your stamina while walking. Several fitness trackers also offer competitive features that can help motivate you more.
In addition to these built-in fitness trackers, you can also buy more advanced devices such as FitBit which measure the distance walked and your heart rate in addition to calorie burn. Some smartphones include free activity trackers.
Spend at least 10 minutes exercising at a time
Boost your stamina by pacing around your house for ten minutes or jogging in place if that is what you prefer. Shorter bursts of activity will not significantly benefit your stamina, however, they will still help.
You can walk 10 minutes after each meal, for example, to increase your activity levels throughout the day. Even if you’re breaking a longer walk into pieces, this will get your body used to walk more often.
If you have free time, try bodyweight exercises
Bodyweight exercises can be done anywhere since they don’t require equipment. Any downtime when you have to wait for something or someone can be used as an opportunity to become more active. Even a few jumping jacks or toe touches can help achieve your fitness goals. You will have more endurance and cardiovascular endurance if you stay active during these periods, rather than standing or sitting down.
While you are waiting for the water to boil you might do squats or lunges in the kitchen.
Tips & Warnings
- When walking or exercising, warm up your muscles beforehand to prevent cramps or other injuries.
- Before you begin an exercise program, consult your doctor if you suffer from a chronic illness or have recently recovered from an injury.