How to increase stamina and cardiovascular fitness: 10 exercises to improve your health

Do you often feel out of breath climbing stairs, get tired quickly during physical activity, or struggle to maintain long-term exercise? These are signs that your body's cardiovascular endurance is not optimal. According to the World Health Organization (WHO), lack of physical activity is one of the factors increasing the risk of heart disease, high blood pressure, and diabetes globally.

The good news is you don't need to be an athlete to improve this. With just simple changes to your daily activity habits, you can increase cardiovascular endurance, improve oxygen absorption, reduce fatigue, and support long-term cardiovascular health.

In this article, Tiptory will share 10 practical ways to improve cardiovascular endurance, enhance physical fitness, and help you maintain a stable energy source for studying, working, and daily life.

Effectively Increase Cardiovascular Endurance

Walk regularly every week

Walking is one of the simplest ways to increase cardiovascular endurance and improve overall health. If you're just starting to exercise, this is a suitable option as it doesn't require complex techniques.

• Walk at least 30 minutes every day.
• Maintain 3-4 sessions per week.
• You can walk in parks, residential areas, or on a treadmill.
• Gradually increase walking speed as your body adapts.

Maintaining this habit helps the heart work more efficiently, supports improving physical fitness, and reduces the risk of cardiovascular diseases.

Prioritize low-impact cardio exercises

Moderate-intensity cardio exercises help improve the body's oxygen utilization without putting excessive strain on joints.

• Long walks or light hiking.
• Outdoor cycling or stationary bike.
• Swimming for a full-body workout.
• Combine various forms of exercise to avoid boredom.

Swimming, in particular, is a suitable option for older adults, overweight individuals, or those with joint problems because it is a low-impact cardio form that still provides high effectiveness for the cardiovascular system.

Gradually increase exercise intensity

Many people want to improve cardiovascular health quickly, so they overexert themselves from the start. This can lead to fatigue or increase the risk of injury.

• Start with an exercise duration appropriate for your physical condition.
• Add 5-10 minutes of exercise each week.
• Gradually increase speed or intensity when you feel comfortable.
• Monitor your heart rate and recovery ability after each workout.

Increasing intensity appropriately helps the body adapt better, thereby improving cardiovascular endurance, enhancing physical ability, and maintaining long-term exercise effectiveness.

Exercise 1: Utilize Stairs to Increase Cardiovascular Endurance

Take the stairs instead of the elevator when possible

Climbing stairs is a simple way to add physical activity to your daily routine, helping to increase cardiovascular endurance without requiring extra time for workouts.

• Prioritize taking the stairs instead of using elevators or escalators.
• Apply this at work, shopping malls, or apartment buildings.
• Start with a number of floors appropriate for your physical condition.
• Maintain this regularly every day to improve cardiovascular health.

Just by changing one small habit, you can help your body burn more energy and improve heart function.

Turn free time into opportunities for physical activity

You don't necessarily need to dedicate a specific session to improve your physical fitness. Those free minutes throughout the day can also become opportunities to be more active.

• Go up and down the stairs a few times while waiting for food to cook.
• Take advantage of breaks during work to move around.
• Combine stair climbing with other daily activities.

Short but frequent activities will contribute to improving physical fitness, increasing stamina, and supporting long-term cardiovascular health.

Use a stair climber for intense cardio workouts

If you want to turn stair climbing into a formal workout, a stair climber at the gym is a worthwhile option.

• Adjust the speed to suit your physical condition.
• Start at a low intensity and gradually increase over time.
• Combine with other cardio exercises like walking or cycling.
• Maintain a regular workout schedule to optimize effectiveness.

A stair climber helps maintain a stable heart rate, supports cardiovascular training, improves endurance, and enhances the body's physical capacity.

Exercise 2: Maintain 150 Minutes of Cardio Per Week

Set a goal of 30 minutes of cardio each day

To increase cardiovascular endurance and improve overall health, experts recommend that adults engage in at least 150 minutes of moderate-intensity aerobic activity per week. A simple way is to maintain 30 minutes of cardio for 5 days each week.

• Brisk walking, jogging, cycling, or swimming are all suitable options.
• Break up your workout time if your schedule is busy, as long as the total daily activity time meets the goal.
• Maintain regularity to improve physical fitness and the body's stamina.

Regular exercise helps the heart work more efficiently, increases oxygen transport, and aids in preventing many chronic diseases.

Start at a level appropriate for your physical condition

If you're new to exercise or have been inactive for a long time, don't push yourself to reach 150 minutes per week immediately.

• Start with 30 minutes of cardio, about 3 days a week.
• Gradually increase the number of sessions or duration as your body adapts.
• Prioritize consistency over overexerting yourself for a short period.

A step-by-step approach will help build a sustainable exercise habit and reduce the risk of giving up halfway.

All physical activity offers benefits

Many people think that only high-intensity exercise is effective. In reality, any level of activity is better than none.

• Walk after meals.
• Cycle to work or school.
• Take the stairs instead of the elevator.
• Participate in your favorite sports activities.

These small changes contribute to improving cardiovascular health, increasing energy expenditure, and supporting an enhanced quality of life.

Prioritize consistency for noticeable results

Exercise frequency plays a crucial role in improving cardiovascular endurance.

• Exercising 30 minutes daily for 5 days often yields better results than one long session per week.
• Maintain a consistent schedule for the body to adapt and continuously progress.
• Monitor your physical performance and recovery time to evaluate results.

When you maintain 150 minutes of moderate-intensity cardio or approximately 75 minutes of high-intensity cardio each week, you will clearly feel an improvement in endurance, energy, and daily physical performance.

Exercise 3: Choose Your Favorite Cardio Workout

Prioritize activities that align with personal interests

One of the crucial factors for successfully increasing cardiovascular endurance is choosing a form of exercise that you truly enjoy. When you feel enthusiastic about working out, you'll find it easier to maintain the habit long-term.

• Choose a sport or activity that makes you feel comfortable.
• Prioritize exercises that fit your daily schedule.
• Change your workout routine when you feel bored.
• View physical activity as part of life rather than a mandatory task.

Consistent long-term exercise always yields better results than high-intensity programs that are quickly abandoned.

Choose exercises suitable for your current physical condition

Not all cardio exercises are suitable for everyone. The level of activity should be adjusted based on physical fitness, age, and health status.

• Beginners can choose brisk walking or gentle cycling.
• Individuals with better physical fitness can jog or climb stairs.
• Those with previous injuries should prioritize low-impact exercises like swimming.
• Gradually increase intensity as the body adapts.

Starting at an appropriate level helps reduce the risk of injury and creates a solid foundation for improving cardiovascular health.

Try various forms of cardio

Cardio isn't limited to running. There are many activities that can boost physical fitness and train the cardiovascular system.

• Brisk walking.
• Jogging.
• Swimming.
• Cycling.
• Aerobics.
• Playing tennis.
• Hiking or trekking.
• Stair climbing.
• Rowing.
• Jump roping.

Variety in exercise helps the body get a comprehensive workout and maintains motivation for long-term training.

Start with realistic goals

Many people tend to set goals too high when starting, leading to fatigue or easily giving up. Instead, take small steps and match your current capabilities.

• If you haven't exercised in a while, start with brisk walking.
• Gradually increase the duration and distance of your activity each week.
• Don't compare your progress to others.
• Focus on continuous improvement rather than immediate results.

When choosing activities you enjoy and that suit your physical condition, cardiovascular training, improving physical fitness, and maintaining an active lifestyle will become easier and more sustainable.

Exercise 4: Vary Your Cardio Workouts Weekly

Combine various forms of cardio

Performing different types of exercises is an effective way to increase cardiovascular endurance without putting excessive strain on a specific muscle group or joint. Variety also helps the body develop comprehensively and reduces boredom during workouts.

• Combine at least 2-3 cardio activities per week.
• Alternate exercises with different intensities and movement patterns.
• Change your workout schedule periodically to maintain motivation.
• Prioritize activities that align with your personal goals and physical condition.

Regularly changing exercises helps the body adapt better and supports long-term cardiovascular health improvement.

Engage multiple muscle groups in the body

Each form of cardio engages different muscle groups. Therefore, combining various exercises will help the body achieve a more balanced workout.

• Jogging, brisk walking, or cycling primarily target the lower body.
• Swimming and rowing engage both the upper and lower body.
• Jump roping helps train coordination and full-body endurance.
• Stair climbing helps strengthen legs and improves physical fitness.

For example, you can jog on some days of the week and swim on others to diversify your cardiovascular training process.

Reduce the risk of muscle soreness and joint overload

Repeating the same exercise for a long time can increase pressure on the same muscle groups and joints, leading to soreness or overuse injuries.

• Alternate between high-impact and low-impact exercises.
• Allow recovery time for muscle groups that have been heavily worked.
• Adjust exercise intensity according to your body's adaptability.
• Stop exercising and rest if persistent pain occurs.

This is a crucial strategy for maintaining a safe and sustainable process of increasing cardiovascular endurance.

Prioritize aquatic exercises if you have joint problems

People with arthritis or difficulty with movement can choose aquatic activities to reduce stress on the body.

• Swimming.
• Water aerobics.
• Water walking.
• Resistance exercises in the pool.

The water environment helps support body weight, thereby reducing stress on joints while still providing high effectiveness in improving physical fitness and cardiovascular health.

Refresh your workout to maintain interest

Many people give up because they feel bored repeating the same exercise. A simple way to overcome this is to change equipment or workout style within the same session.

• Walk or run on a treadmill for 10 minutes.
• Cycle for 10 minutes.
• Row for 10 minutes.
• Exercise on an elliptical machine for another 10 minutes.

Instead of spending 40 minutes on a single piece of equipment, rotating through various activities makes the workout more engaging while enhancing cardio effectiveness, cardiovascular endurance, and full-body physical capacity.

Exercise 5: Alternate High and Low-Intensity Cardio

Combine high-impact and low-impact exercises

One effective way to increase cardiovascular endurance while limiting injuries is to alternate between high-impact and low-impact exercises. This method allows the body time to recover while still maintaining exercise effectiveness.

• Perform high-impact exercises on one day.
• Switch to low-impact exercises in the next session.
• Maintain a flexible training schedule suitable for your physical condition.
• Monitor your body's response to adjust intensity as needed.

Alternating exercise forms helps reduce stress on the musculoskeletal system and supports long-term cardiovascular health improvement.

Prioritize recovery time for muscles and joints

High-impact exercises often place significant force on the knees, ankles, and hips. If performed continuously without recovery time, the risk of soreness and injury will increase.

• After a running session, consider swimming or cycling the next day.
• Avoid repeating the same high-intensity exercise on consecutive days.
• Allow adequate rest time when your body shows signs of fatigue.

Full recovery helps muscles adapt better and enhances the effectiveness of cardiovascular training.

Low-impact cardio exercises to try

These activities help maintain a stable heart rate while reducing joint stress, suitable for beginners or those needing to recover after high-intensity exercise.

• Swimming.
• Cycling.
• Rowing.
• Rollerblading.
• Brisk walking.
• Water aerobics.

These exercises still help burn calories, improve physical fitness, and effectively increase cardiovascular endurance.

High-impact cardio exercises help improve physical fitness

High-impact cardio typically helps increase heart rate faster and improves the body's stamina when performed correctly.

• Running.
• High-speed running.
• Jump roping.
• Jumping Jacks.
• High-intensity stair climbing.

These exercises are suitable for individuals who already have a certain level of physical fitness and want to enhance the effectiveness of their cardio workouts.

Example of a simple weekly workout schedule

You can apply the following alternating principle:

1. Monday: Running.
2. Tuesday: Swimming or cycling.
3. Wednesday: Jump rope.
4. Thursday: Brisk walking.
5. Friday: Running or stair climbing.
6. Saturday: Light cycling.
7. Sunday: Rest or light activity.

This arrangement helps to challenge the body while allowing sufficient recovery time, thereby supporting the improvement of cardiovascular endurance, increasing physical activity, and reducing the risk of injuries during training.

Exercise 6: HIIT for cardiovascular endurance

Apply HIIT 2-3 times per week

HIIT (High-Intensity Interval Training) is a high-intensity intermittent training method chosen by many to increase cardiovascular endurance, enhance fitness, and improve exercise performance in a short period.

• Perform 2-3 sessions per week.
• Alternate between high-intensity exertion and recovery periods.
• Allow at least 1 rest day between HIIT sessions for recovery.
• Combine with moderate-intensity cardio on other days.

This form of training helps the heart and lungs work more efficiently, while also supporting high calorie burning in a short time.

Perform acceleration and recovery intervals

The principle of HIIT is to alternate between all-out exertion and light activity to catch your breath.

• Sprint for 30 seconds.
• Walk or jog for 30 seconds.
• Repeat this cycle continuously throughout the workout.
• Can be applied similarly to cycling, swimming, or rowing.

Continuously changing intensity helps improve cardiovascular health and the body's endurance more effectively than training at a fixed pace.

Gradually increase difficulty as fitness improves

Once your body has adapted to 30-second intervals, you should increase the challenge to continue developing cardiovascular endurance.

• Increase the acceleration time from 30 seconds to 45 seconds or 60 seconds.
• Increase the number of repetitions in each session.
• Increase speed or exercise intensity.
• Shorten rest time if appropriate for your physical condition.

Gradual progression will help the body continue to adapt and improve over time.

Try distance-based HIIT

In addition to time-based methods, you can also apply HIIT based on distance to add variety to your workout.

• Sprint one lap around a field or a certain distance.
• Then walk or jog one lap to recover.
• Repeat multiple times depending on your fitness level.
• Track your performance to assess progress week by week.

This method is particularly suitable for those who enjoy outdoor workouts and want to improve their actual physical performance.

Notes when doing HIIT

HIIT offers high effectiveness but also requires the body to work at high intensity.

• Warm up thoroughly before exercising.
• Do not do HIIT every day.
• Stop exercising if you experience dizziness, chest pain, or unusual shortness of breath.
• Individuals with cardiovascular disease or underlying health issues should consult a specialist before adopting this method.

When done correctly, HIIT is one of the most effective methods to improve cardiovascular endurance, increase oxygen uptake, and enhance overall fitness.

Exercise 7: Proper warm-up before cardio

Spend 5-10 minutes warming up before exercise

Warming up is an important step to prepare the body for physical activity and contribute to safer cardiovascular endurance improvement. Many people often skip this step, but it is a factor that helps reduce the risk of injury and enhance workout effectiveness.

• Warm up for 5-10 minutes before each workout.
• Start with gentle movements suitable for the main exercise.
• Gradually increase exercise intensity instead of starting with high intensity immediately.
• Focus on warming up the muscle groups that will be active.

A good warm-up helps the body gradually adapt to exercise intensity, thereby supporting more effective cardiovascular health improvement.

Helps increase blood circulation and warm up the body

When the body is gently active before a workout, the circulatory system works more actively to deliver oxygen and nutrients to the muscles.

• Increases blood flow to muscles and joints.
• Helps muscles work more flexibly.
• Improves the range of motion of joints.
• Reduces feelings of stiffness when starting to exercise.

This prepares the body for higher-intensity cardio activities that follow.

Gradually increase exercise intensity

Instead of immediately going to maximum speed, give your body time to adapt by gradually increasing the level of activity.

• Start at low intensity.
• Increase speed or resistance every few minutes.
• Reach target intensity when the body is fully warmed up.
• Maintain a steady breathing rhythm throughout the warm-up.

This approach helps optimize the effectiveness of cardio workouts and reduces sudden strain on the cardiovascular system.

Example warm-up before running

If you choose running to train your cardiovascular system, follow this simple procedure:

1. Jog very slowly or walk briskly for the first 5 minutes.
2. Gradually increase running speed in the next 5 minutes.
3. Once your body is warm and heart rate is stable, start running at your desired intensity.

This method helps the body transition smoothly from a resting state to an active state, while also enhancing the effectiveness of improving cardiovascular endurance and reducing the risk of injury during training.

Exercise 8: Work out at a sufficiently challenging intensity

Push your body beyond its comfort zone

To increase cardiovascular endurance, you need to train at a sufficiently challenging level instead of just light activity. When exercising at the right intensity, your heart rate will increase, breathing will become faster, and your body will have to work harder to complete the exercise.

• Choose an intensity that feels challenging but sustainable.
• Gradually increase the exercise level as your body adapts.
• Avoid exercising too lightly for extended periods if your goal is to improve fitness.
• Always listen to your body to balance challenge and safety.

Maintaining an appropriate intensity will help the cardiovascular and respiratory systems work more efficiently over time.

Monitor heart rate during cardio

Heart rate is one of the useful indicators for assessing the effectiveness of cardiovascular training.

• Measure heart rate manually at the wrist or neck.
• Use a smartwatch or fitness tracker.
• Monitor data from treadmills, ellipticals, or exercise bikes.
• Record results to assess progress over time.

When exercising within your target heart rate zone, your body will optimize oxygen utilization and enhance the effectiveness of your cardio workout.

Determine an appropriate target heart rate

Each person has different ages, physical conditions, and exercise goals, so the ideal heart rate zone also varies.

• Consult a doctor if you have an underlying medical condition.
• Discuss with a professional trainer to determine appropriate goals.
• Adjust exercise intensity based on your body's actual response.
• Do not try to reach a very high heart rate when first starting to exercise.

Accurately determining the heart rate zone helps to improve cardiovascular health while limiting the risk of overtraining.

Recognizing signs of improving cardiovascular endurance

When exercising regularly, the body will adapt and function more efficiently. This is a sign that cardiovascular endurance is improving.

• You can exercise longer with less fatigue.
• Heart rate recovers faster after exertion.
• Daily activities become easier.
• You need to exert more effort to achieve the same heart rate level as before.

For example, initially, you might reach your target heart rate with just a short walk. After a few weeks or months of training, you might need to walk faster or run for a longer period to achieve that heart rate. This is a positive sign that your cardiovascular system has become stronger.

Leverage technology to track progress

Current technological devices make tracking fitness and health simpler.

• Smartwatches.
• Fitness trackers.
• Workout apps on phones.
• Exercise machines with integrated heart rate sensors.

These tools can help record exercise volume, heart rate, water intake, and energy expenditure, thereby helping you adjust your training plan more scientifically and achieve your goal of increasing cardiovascular endurance more effectively.

Exercise 9: Increase workout difficulty weekly

Gradually increase intensity as the body adapts

A key principle for increasing cardiovascular endurance is to constantly create new challenges for the body. If the current workout has become too easy, the effectiveness of fitness improvement may slow down or plateau.

• Assess the difficulty level of the workout each week.
• Increase intensity when you no longer feel overly tired after exercising.
• Avoid maintaining the same level of activity for too long.
• Make changes gradually to allow the body to adapt safely.

Appropriately increasing difficulty helps the heart, lungs, and muscles continue to develop over time.

Recognize when to increase the challenge

The body often sends clear signals when it has adapted to the current training program.

• Completing workouts more easily than before.
• Heart rate increases more slowly during exercise.
• Feeling less out of breath during the workout.
• Faster recovery time after exercise.

These are positive signs that cardiovascular health and the body's endurance are improving.

Increase workout duration or distance

One of the simplest ways to continue developing cardiovascular endurance is to extend the duration or distance of activity.

• Increase workout time by approximately 10-20% each week.
• Gradually extend running or walking distance.
• Increase the number of swimming laps or cycling kilometers.
• Monitor progress to avoid increasing too quickly.

For example, if you are currently running 5 km per session, you can increase it to about 5.5-6 km in the following weeks, depending on your body's capacity.

Increase the difficulty of your current workout

In addition to extending workout time, you can also increase the challenge by changing workout conditions.

• Walk briskly on an incline instead of a flat surface.
• Increase running speed during a portion of the workout.
• Cycle at a higher resistance level.
• Add short bursts of speed to your cardio workout.

These small changes can help elevate heart rate and enhance the effectiveness of cardiovascular training.

Prioritize steady progress over increasing too quickly

Many people are eager to improve their fitness quickly and thus increase workout intensity abruptly. This can increase the risk of overload and injury.

• Increase only one factor at a time, such as duration or intensity.
• Maintain at least one recovery day per week.
• Monitor feelings of fatigue and recovery ability.
• Adjust the plan if prolonged pain or discomfort occurs.

When applying the principle of gradual progression, the body will adapt more effectively, helping to improve cardiovascular endurance, enhance fitness, and sustain training results in the long term.

Exercise 10: Consult a doctor before exercising

Discuss with your doctor if you have underlying medical conditions

Before starting a cardiovascular endurance program, individuals with existing medical conditions or a special health history should consult a doctor. This helps ensure that the training plan is suitable for their physical condition and minimizes unwanted risks.

• Inform about existing medical conditions.
• Share training goals and desired activity levels.
• Provide information about medications currently being used.
• Ask for clear instructions to follow during cardio workouts.

Consultation from a medical professional will help you build a safer and more effective path to improving cardiovascular health.

Pay special attention if you have heart disease or high blood pressure

Individuals with cardiovascular disease need to be more cautious when starting new exercise programs.

• Regular health check-ups before increasing exercise intensity.
• Determine appropriate activity levels based on your current condition.
• Monitor blood pressure and heart rate during exercise.
• Stop exercising and contact medical personnel if unusual symptoms appear.

Proper exercise can support cardiovascular training, but it must be done within each individual's safe limits.

Report history of musculoskeletal injuries

If you have experienced injuries related to muscles, bones, or joints, you should discuss this with your doctor before choosing exercises.

• Provide information about previous injuries.
• Ask about activities to limit or avoid entirely.
• Choose exercises appropriate for your current range of motion.
• Monitor for any signs of pain or discomfort during exercise.

This helps reduce the risk of re-injury and sustain cardio workouts long-term.

Prioritize low-impact exercises when necessary

In some cases, your doctor may recommend choosing activities that place less stress on joints and muscles.

• Brisk walking.
• Swimming.
• Cycling.
• Water aerobics.
• Rowing machine.

These exercises still effectively help increase cardiovascular endurance while limiting pressure on the knees, hips, and ankles.

Prioritize safety above all else

The goal of exercise is not only to improve physical fitness but also to protect long-term health.

• Start with low intensity if you're new to exercise.
• Increase difficulty gradually.
• Listen to your body's signals.
• Maintain regular health check-ups if you have underlying medical conditions.

An exercise plan tailored to your individual health condition will help you improve cardiovascular endurance, enhance your quality of life, and reduce the risk of future health problems.

References

1. American College of Sports Medicine. (2021). ACSM's Guidelines for Exercise Testing and Prescription (11th ed.). Philadelphia, PA: Wolters Kluwer.
2. Bull, F. C., Al-Ansari, S. S., Biddle, S., Borodulin, K., Buman, M. P., Cardon, G., Carty, C., Chaput, J. P., Chastin, S., Chou, R., Dempsey, P. C., DiPietro, L., Ekelund, U., Firth, J., Friedenreich, C. M., Garcia, L., Gichu, M., Jago, R., Katzmarzyk, P. T., ... Willumsen, J. F. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451–1462.
3. Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., & Swain, D. P. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. Medicine & Science in Sports & Exercise, 43(7), 1334–1359.
4. Kenney, W. L., Wilmore, J. H., & Costill, D. L. (2021). Physiology of Sport and Exercise (7th ed.). Champaign, IL: Human Kinetics.
5. McArdle, W. D., Katch, F. I., & Katch, V. L. (2022). Exercise Physiology: Nutrition, Energy, and Human Performance (10th ed.). Philadelphia, PA: Wolters Kluwer.
6. Myers, J. (2003). Exercise and cardiovascular health. Circulation, 107(1), e2–e5.
7. Pescatello, L. S., Arena, R., Riebe, D., & Thompson, P. D. (Eds.). (2014). ACSM's Guidelines for Exercise Testing and Prescription (9th ed.). Philadelphia, PA: Lippincott Williams & Wilkins.
8. Piercy, K. L., Troiano, R. P., Ballard, R. M., Carlson, S. A., Fulton, J. E., Galuska, D. A., George, S. M., & Olson, R. D. (2018). The Physical Activity Guidelines for Americans. Journal of the American Medical Association, 320(19), 2020–2028.
9. Warburton, D. E. R., Nicol, C. W., & Bredin, S. S. D. (2006). Health benefits of physical activity: The evidence. Canadian Medical Association Journal, 174(6), 801–809.
10. World Health Organization. (2022). Global Status Report on Physical Activity 2022. Geneva, Switzerland: World Health Organization.
    

Content editor: Rowan Hudson Le.

Information consulted and verified by expert: Amelia Wilson.