Move It Monday Tip: Start Your Week Strong with Endurance

February 3, 2025 / Get Well

Have you ever been winded after a short walk, found yourself catching your breath after climbing the stairs or felt fatigued after carrying groceries? These moments highlight the importance of building endurance. 

Endurance exercises, also known as aerobic exercises, improve your body’s ability to pump oxygenated blood to working muscles, making you breathe faster, more deeply and feel more energized. CDC guidance is that adults should aim weekly for 150 minutes of moderate-intensity activity, or 75 minutes of vigorous-intensity activity or an equivalent combination, which also helps to reduce the risk of obesity, heart disease, diabetes and high blood pressure.

This Monday’s Tip: Boost Your Endurance

  • For beginners or those easing into exercise: Try a gentle walk on our beautiful campuses or soulful stretching with Campus Rec to get moving at a comfortable pace. This is also a great time to register and start preparing for the upcoming Spring 2025 NOVA Walk Week.   
  • For moderate fitness levels: Consider brisk walking (even indoors), dancing, stationary biking or swimming laps to elevate your heart rate while keeping it in a manageable range.
  • For advanced levels: Challenge yourself with jogging; running; kickboxing; high-energy fitness classes, like Zumba or spinning; hikes with Dr. Indigo Eriksen or check out SweatCheck Fitness Challenges from Campus Recreation. Click here to enroll in their Canvas site.

Choose an activity you enjoy, and remember, consistency is key! For additional wellness options, explore OEWW’s curated list of Physical Wellness Opportunities offered by internal and external wellness partners. 

Check-In: Consider using the OEWW Monday Campaigns Weekly Check-In tool to focus on your endurance-building goals. Whether you’re feeling strong, facing challenges or just starting out, a quick check-in can help you stay motivated and on track to improve your stamina and overall wellness. Let Mondays inspire you to reinvigorate your wellness journey!

An illustration of a woman jogging along a winding path against a snowy landscape. The text at the top reads, 'Build your endurance one step at a time.' Below, a smaller caption states, 'But always remember to celebrate how far you’ve come.' The bottom of the image includes the hashtags '#MoveItMonday' and 'MoveItMonday.org' along with the 'MOVE IT MONDAY' logo.

—Dahlia Henry-Tett, Chief Wellness Officer (CWO) employeewellbeing@nvcc.edu