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Assuming one is eating/drinking somewhat properly I have never believed there was anything magical you could add to your diet to increase stamina. But I do wonder if you get enough protein? You have to have adequate protein to build muscle and it's activities that build muscle that also increase stamina.
You have some limitations and resistance probably won't work well for you. It's hard to work on stamina if the workouts increase your pain level to the point where you actually decrease your activity. The stretching and motion exercises you are already doing are good ideas. You mentioned plantar faciitis/tendonitis and I am assuming you are talking tendonitis from the knees down. One great exercise that's physically easy to do is to stand and put the balls of your feet on a thick book with most of your foot hanging over the edge then lower your heels to the floor. Try doing this about 20 times twice a day. This does wonders for both conditions and sometimes lets the damage actually heal. If you hurt at all after the workout sit with your arches on a bag of frozen peas for 10 minutes or so. I know this sounds goofy but it works. If you can walk pain free you can walk more to increase your endurance.
Another thing you may be able to do is simple floor exercises. The biggest strongest muscles we have are in our legs and developing those muscles will give you the biggest bang for the buck. Start with plain old leg lifts and increase the reps over time. Someone suggested swimming and that would be great for you. There are pools where you can just walk laps without getting completely wet. But I agree it's still a hassle. I found the best thing for me was something I could do at home. It's too easy to make excuses. For me, the worst part was always the first step out the door.
As we age it's a process to get in better shape. Take it more slowly than you think you need to and know it's going to take longer than you think. Every time you can increase your reps and actually start doing better with the workouts, you have increased your stamina. I usually read or watch TV. It makes the time go faster!
I have learned to increase my stamina and energy by not tiring myself out too much even by pleasurable activities. There were so many 21-year-old beauty queen contestants ringing my doorbell that I installed one of those "take-a-number" devices that we used to see at various businesses. Just like the number creates a sequence for service at the bakery or at the paint store, it creates the sequence at my home. It has the added benefit of reducing the squabbling among the eager young beauties. I also posted reduced hours, and that helped too.
All the more reasons not to withdraw. What are the symptoms of addiction?
The only side effect I have heard of has to do with shakiness and sleeplessness, but I have not researched that aspect in many years.
I never had any "obvious" symptoms and typically, would even sleep after having a cup of coffee at 9 pm at night.
I have had insomnia problems since a child, so -- all my life. My Dad does, too, and he doesn't even regularly have one cup of coffee a day.
I often awake during the night and work. As a child, I would awake and study and then go back to sleep. The problem is . . . the world doesn't work on my schedule, in that I often have to get up at 5:30 am to get the day started b/c of obligations (taking care of others; getting ready for a meeting; etc) or I get awakened b/c the others around me have to start their days.
If I could work a few hours and then sleep soundly til about 9 am, I awaken very refreshed.
But these are not new problems -- this is stuff I have been dealing with since about age 10 or so.
Assuming one is eating/drinking somewhat properly I have never believed there was anything magical you could add to your diet to increase stamina. But I do wonder if you get enough protein? You have to have adequate protein to build muscle and it's activities that build muscle that also increase stamina.
You have some limitations and resistance probably won't work well for you. It's hard to work on stamina if the workouts increase your pain level to the point where you actually decrease your activity. The stretching and motion exercises you are already doing are good ideas. You mentioned plantar faciitis/tendonitis and I am assuming you are talking tendonitis from the knees down. One great exercise that's physically easy to do is to stand and put the balls of your feet on a thick book with most of your foot hanging over the edge then lower your heels to the floor. Try doing this about 20 times twice a day. This does wonders for both conditions and sometimes lets the damage actually heal. If you hurt at all after the workout sit with your arches on a bag of frozen peas for 10 minutes or so. I know this sounds goofy but it works. If you can walk pain free you can walk more to increase your endurance.
Another thing you may be able to do is simple floor exercises. The biggest strongest muscles we have are in our legs and developing those muscles will give you the biggest bang for the buck. Start with plain old leg lifts and increase the reps over time. Someone suggested swimming and that would be great for you. There are pools where you can just walk laps without getting completely wet. But I agree it's still a hassle. I found the best thing for me was something I could do at home. It's too easy to make excuses. For me, the worst part was always the first step out the door.
As we age it's a process to get in better shape. Take it more slowly than you think you need to and know it's going to take longer than you think. Every time you can increase your reps and actually start doing better with the workouts, you have increased your stamina. I usually read or watch TV. It makes the time go faster!
YELLOWSNOW: Yes, you have hit on many of the things that are in my list of concerns.
I may not be getting enough protein. I am going to seriously look at that and start calculating. I had a delicious roast and potatoes, carrots, celery (slow cooked) yesterday and feel I got enough protein between that and the chicken breast I had for lunch. Usually, I only have meat one time a day and eggs for breakfast.
I do a similar "heel" exercise, only I use the stairs. I freeze a bottle of water and roll my foot over it - that does help. Yesterday, I visited my mother and she presented me with my foot massager "tub" - and I had forgotten I had brought it to her house four years ago. I have been searching everywhere and had just ended up soaking my feet in the tub b/c I wasn't going to go out and buy another foot massager tub! So I was very happy she remembered to return it to me.
I also agree - I have lots of excuses!!! I don't like walking in my neighborhood because we have no sidewalks. I really did walk 2 x a day in my former neighborhood, so that is not a totally lame excuse - I am dodging cars and dog walkers in this neighborhood and it is a hassle. But it is still an excuse.
I am not much for group activity. In fact, I pretty much hate it (group classes). I had a private yoga teacher for many years (a friend who came to my home). My new home will have a wall of mirrors so I can do my yoga and see my positions and be much more self-corrective. It may be getting into a class, having a set time to go (thus, making it part of a daily routine) may be the best approach at this stage so I will consider that. Then, follow up at home w/ my own yoga sessions. Stretching my body seems to help the lower back pain more than anything else.
I feel like I am in the worse shape of my life and things have really fallen apart as my routine/schedule became difficult to manage over the last two years, especially. Easy to let things go, easy to cut things short . . . thank you so much for your ideas/suggestions!
I have learned to increase my stamina and energy by not tiring myself out too much even by pleasurable activities. There were so many 21-year-old beauty queen contestants ringing my doorbell that I installed one of those "take-a-number" devices that we used to see at various businesses. Just like the number creates a sequence for service at the bakery or at the paint store, it creates the sequence at my home. It has the added benefit of reducing the squabbling among the eager young beauties. I also posted reduced hours, and that helped too.
ROFL!!!!
So glad you figured out a way to not only bring some order to the situation but also reduce the squabbling, lol.
Thanks for a "laugh out loud" moment, Escort Rider!
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