The Fourth S of fitness: Stamina

Dear Friends,

I’m excited to share this latest episode of Live Longer Better, where we explore the fourth aspect of fitness: stamina.

Stamina—often called cardiovascular fitness—is fundamental to our ability to live independently and well. It reflects how effectively the heart, lungs, and muscles work together to deliver and use oxygen. Yet many people mistakenly believe that feeling tired or breathless is simply part of ageing. In reality, it is usually a loss of stamina due to disuse, and importantly, it can be reversed.

A common early sign of stamina loss is breathlessness during everyday activities, such as climbing stairs. Over time, people may begin to avoid these challenges, leading to further decline. This matters because inactivity drives what is known as deconditioning—a rapid loss of fitness. Evidence shows that muscle mass can decrease by around 8% in just one week in a hospital bed along with a drop in cardiovascular capacity.

The encouraging news is that there is no upper age limit to rebuilding stamina. Even in later life, the body responds quickly when we start moving again.

Swimming, dancing, and tennis are all good ways to reach the level of intensity you need—a level where your breathing is a little faster, but you can still carry on a conversation. However, the simplest and most effective approach is brisk walking. Aim for about 30 minutes a day, remembering that this can be built up in shorter bursts throughout the day. Because the normal biological process of ageing reduces your resilience and the body’s ability to cope with challenges like inactivity, it makes sense to increase this slightly over time: aim for 31 minutes a day in your 60s, 32 minutes in your 70s, and 33 minutes in your 80s.

The evidence is summarised in my short book, Dr Gray’s Walking Cure (http://www.drgrayswalkingcure.net)).

I’m also like to add that I'm very much looking forward to the upcoming Smart Ageing Summit, where Dr Paul Ch'en, Leslie Kenny and I will be emceeing. It promises to be a wonderful opportunity to connect, share ideas, and learn together—particularly around diet, longevity, and how we can all live longer, better. I hope to see many of you there.

Warm regards,
Sir Muir Gray