Decreased Endurance

Endurance is your body’s ability to sustain extended periods of physical activity, which can be several days of low-intensity exercise, or minutes of high-intensity exertion.  Unhealthy lifestyle choices may decrease your endurance, so you can increase your stamina with a few changes to make your body healthier.  These changes include:

ü  Exercising at least four to five days per week for at least 30 to 45 minutes per session.

ü  Following a healthy diet by eating five to six small meals per day, consuming fruits, vegetables, fish, whole-grains, and legumes.

ü  Consult with a dietician if the need arises to find out how many calories you should consume each day, and then monitor your daily caloric intake.

ü  Refrain from smoking as we all know this is a horrible habit that can cause many health complications.

As you age you may think it is normal to be unable to tote things around as easily as you did when you were younger.  You may believe that you just are not as strong as you used to be and you don’t use your muscles as much, or in the same ways as you used to.  Unfortunately, growing older is not always the reason for decreasing strength and endurance.  Low testosterone levels lead to a decreased muscle mass, which also causes a lack of endurance. 

Diminished strength does in fact come with age and the normal progression can occur more quickly if testosterone levels start to drop.  This is because testosterone is a necessary component in gaining and retaining muscle mass, and if levels are low it results in a decrease in strength and endurance.  Furthermore, a decrease in strength and endurance can lead to other issues that may occur in your body, including:

o   Weight gain.  As muscle loses mass, it will turn into fat.  The pounds may quickly add up causing one to experience social anxiety, fatigue, poor sleeping patterns, and a decreasing level of sexual satisfaction because of the extra weight causing an overall decrease in endurance.

o   Higher risk of injury.  In case you didn’t know, your muscles do more than just help you lift something that is heavy; they protect your bones and joints, and help in balance.  If you have a low muscle mass, you may begin to have trouble with balance, which could cause you to experience falls.  As you age, your bones continually become more and more fragile.  So, even a minor bump or fall could put you in an arm sling. 

o   Joint pain.  Muscles protect your bones and joints both.  Therefore, the loss of muscle mass puts you at risk for unnecessary joint pain, which could play hand in hand with causing a decrease in endurance.

o   Hopeless feelings.  As if gaining extra weight and having an increased risk for injuries was not bad enough, a declining muscle mass can ultimately lead to a decrease in endurance.  With a lack of endurance, or stamina, it can be hard for you or your loved one to complete the most simplest of tasks causing you to now feel hopeless.

If you are of the younger population, around 30 years or less, you can regain muscle mass by exercising and weight lifting.  However, extreme workouts are not recommended for older adults with testosterone deficiency that is the cause of loss of muscle mass and decreased endurance.  Your provider will most likely recommend testosterone replacement therapy if you are a part of the aging population, along with light weight exercises to safely add to your muscle mass and hopefully keep you safe and maintain your endurance.

Do not hesitate to consult your provider if you continue to notice a decrease in your endurance.  Your problem could be an easy fix, or it could require more extensive treatment.  Your provider will take into consideration your age, lifestyle habits, diet, exercise regimen, and any changes to your daily routine when deciding on the treatment plan that is right for you.

Total Home Health has a program that is right for you or your loved one if you are experiencing a decrease in endurance.  This condition can take an emotional toll on an individual due to not being able to perform as they once could.  Our empathetic and professional staff at Total Home Health will help you stick to your treatment plan in hopes of regaining or maintaining your current level of endurance, along with making you feel the best about yourself as we possibly can.