Having the determination to achieve your aim is one of the keys to a happy and successful life. Keep on your toes and be prepared for all that life throws at you by building up your physical stamina.

Studies show that more than 50 percent of adults in Western countries do little regular stamina-building exercise, and 25 percent are not physically active in any way. The more sedentary you become in your daily life, the less stamina you have, and this has serious implications on your health.

Stamina ensures, for instance, that you can climb a large flight of stairs without puffing or pausing for breath half-way up or probably run down the road for a bus if you are late for an appointment. There are other names for this ability, including endurance, cardiovascular fitness and aerobic capacity, but they all mean the same thing - that the heart, lungs and circulation are working effectively and efficiently.

While all aspects of fitness are important, improving stamina will have the most immediate and dramatic effects on your health.

“A Harvard University study demonstrated that people who expend 6300 kilojoules (1500 calories) a week through the stamina building activities, such as long distance walking, running or cycling, live the longest.”

Sustained, moderate stamina-building exercises burn fat and so help you to shed that extra weight when combined with a weight reduction diet.

However, if you have been inactive for a while, then check your condition by measuring your resting pulse rate early in the morning, before getting out of the bed. If it is above 100 for a woman or above 90 for a man, it’s time to see your doctor before starting your regular stamina exercises. The doctor may advise against certain activities.

As far as choice for exercise is concerned, Walking and jogging are not the only kinds of stamina building exercises. Cycling, swimming, dancing and step aerobics are also effective, provided they are sustained for 20 minutes or until mild fatigue sets in. Skipping is another simple form of exercise with major aerobic benefits. You can also combine a range of aerobic exercises, such as step-ups and star jumps, into a 20 minute routine to do at home.

Lastly, try to have a companion join you in your workouts. Exercising with friends is fun and keeps you motivated and enthusiastic.