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First, viagra purchase endurance exercises are any activity (walking, viagra purchase jogging, viagra purchase swimming, viagra purchase ect.) that increases your heart rate and breathing for an extended period of time.

 
How and Where to Start
  -Build up your endurance gradually, viagra purchase even if just starting out with as little as 5 minutes of endurance activities at a time, viagra purchase depending on the person. -Starting out at a lower level of effort and working your way up gradually is especially important if you have been inactive for a long time. Viagra purchase It may take months to go from a sedentary lifestyle to doing some of the activities suggested. -If your goal is to work your way up, viagra purchase eventually, viagra purchase to a moderate-to-extensive level that increases your breathing and heart rate. Viagra purchase It should feel somewhat hard to you at first. -Once you reach your goal, viagra purchase you can divide your exercise into sessions of no less than 10 minutes at a time, viagra purchase as long as they add up to a total of a minimum of 30 minutes at the end of the day (doing less than 10 minutes at a time won't give you the desired cardiovascular and respiratory system benefits). Viagra purchase The exception to this guideline is when you are just beginning to do endurance activities or have certain health situations. -Try to build up to a minimum of 30 minutes of endurance exercise a day for 3-5 days of the week. More often is better depending on what your looking to get out of it.
Exercise Safely
  -Endurance activities should not make you breathe so hard that you can't talk. Viagra purchase You shouldn’t feel dizziness or cause chest pain.   -Do a little light activity before and after each endurance exercise session, viagra purchase to warm up and cool down (example: easy walking and calm breathing). -Stretch after your endurance activities, viagra purchase when your muscles are warm to prevent from cramping. -As you get older, viagra purchase your body may become less likely to trigger the urge to drink when you need water. Viagra purchase In other words, viagra purchase you may need water, viagra purchase but you won't feel thirsty. Viagra purchase Be sure to drink liquids when you are doing any activity that makes you lose fluid through sweat. Viagra purchase The rule of thumb is that, viagra purchase by the time you notice you are thirsty, viagra purchase you are already somewhat dehydrated (low on fluid). Viagra purchase This guideline is important year-round, viagra purchase but is especially important in hot weather, viagra purchase when dehydration is more likely. Viagra purchase If your doctor has asked you to limit your fluids, viagra purchase be sure to check with him or her before increasing the amount of fluid you drink while exercising. Viagra purchase Congestive heart failure and kidney disease are examples of chronic diseases that often require fluid restriction. -Older adults can be affected by heat and cold more than other adults. Viagra purchase In extreme cases, viagra purchase exposure to too much heat can cause heat stroke, viagra purchase and exposure to very cold temperatures can lead to hypothermia (a dangerous drop in body temperature). Viagra purchase If you are exercising outdoors, viagra purchase dress in layers so you can add or remove clothes as needed. -Use safety equipment to prevent injuries. Viagra purchase For example, viagra purchase wear a helmet for bicycling, viagra purchase and wear protective equipment for activities like skiing and skating. Viagra purchase If you walk or jog, viagra purchase wear stable shoes made for that purpose.
Picking Up the Pace
  -When you are ready to progress to a higher level, viagra purchase build up the amount of time you spend doing endurance activities first; then build up the difficulty of your activities later.     -Example: First, viagra purchase gradually increase your time to 30 minutes over several days to weeks (or even months, viagra purchase depending on your condition) by walking longer distances. Viagra purchase Then start walking up steeper hills or walking more briskly. Viagra purchase This should greatly enhance you endurance and help you to feel more healthy and outgoing.
Any of these activities could be considered to a mild to moderate type of endurance activity.
  -Swimming, viagra purchase Bicycling, viagra purchase Cycling on a stationary bicycle, viagra purchase Gardening (mowing, viagra purchase raking), viagra purchase Walking briskly on a level surface, viagra purchase Mopping or scrubbing floor, viagra purchase Golf, viagra purchase without a cart, viagra purchase Tennis (doubles), viagra purchase Volleyball, viagra purchase Rowing, viagra purchase Dancing.
These would be considered a more extensive or vigorous endurance activity.
  -Climbing stairs or hills, viagra purchase Shoveling snow, viagra purchase Brisk bicycling up hills, viagra purchase Digging holes, viagra purchase Tennis (singles), viagra purchase Swimming laps, viagra purchase Cross-country skiing , viagra purchase Downhill skiing, viagra purchase Hiking, viagra purchase Jogging.