Introduction: From Strength to Stamina
Last time, I shared my belief that fitness is the opposite of sickness—a truth I’ve seen proven over 20 years as a Medical Exercise Specialist. We started with strength, using chair squats to build a foundation. Now, let’s take the next step: endurance. Why? Because a strong heart and lungs are your body’s best defense against sickness. I’m Valarie Walton, and whether I’m drawing on my Air Force discipline or helping clients reverse chronic conditions like Type 2 diabetes, I’ve seen endurance transform lives. Let’s explore how it can transform yours.

What Is Endurance, and Why Does It Matter?
Endurance is your body’s ability to keep going—whether that’s walking up stairs, playing with your kids, or fighting off illness. It’s about training your cardiovascular system (heart and lungs) to deliver oxygen efficiently, which powers your muscles and boosts your overall health. The science is clear: regular cardio can cut your risk of heart disease by up to 40% (American Heart Association, 2023). It also lowers blood pressure, improves blood sugar control, and strengthens your immune system. For my clients with chronic conditions like obesity or prediabetes, endurance has been a game-changer—less medication, more energy, and a brighter future.

Endurance in Action: A Client’s Story

One of my clients, a 55-year-old woman with prediabetes, came to me feeling drained and defeated. We started small: 10-minute brisk walks, three times a week. She was skeptical—could something so simple really help? Six months later, she was walking 30 minutes daily, her blood sugar levels had normalized, and her doctor took her off meds. She told me, “I feel like I got my life back.” That’s the power of endurance—it doesn’t just fight sickness; it rebuilds your confidence. What could endurance do for you?

Your First Endurance Challenge: The 10-Minute Brisk Walk
Ready to build endurance? Let’s start with a simple, do-anywhere exercise: the brisk walk.

How Often: 10 minutes, three times a week. Pick days that work for you—maybe Monday, Wednesday, Friday.

How to Do It: Walk at a pace where you can still talk but feel a bit breathless—like you’re on a mission. No equipment needed, just comfortable shoes.

Why It Works: Brisk walking raises your heart rate, improves lung capacity, and burns about 50-70 calories in 10 minutes. It’s low-impact, making it perfect for beginners or those with joint concerns.

Pro Tip: Track your progress. Can you walk a bit faster or farther after a few weeks? That’s your endurance growing—and sickness losing ground.
Find a park, your neighborhood, or even pace your hallway—10 minutes is all it takes to start. You’re stronger than you think.

Endurance Beyond Walking: What’s Next?
Walking is just the beginning. As your endurance improves, you can try other activities like cycling, swimming, or even light jogging—whatever gets your heart pumping. The key is consistency, not intensity. Start where you are, and build from there. In my Strength for Health newsletter, I’m sharing more endurance tips and how they tie into fighting sickness. Join the crew to get weekly advice delivered to your inbox [insert Mailchimp sign-up link].

Let’s Keep Moving Forward
Endurance is your next step to vibrant health—a body that’s not just strong, but resilient. Sickness hates a moving target, and fitness stops sickness in its tracks. Want to learn more about my journey and why I’m so passionate about this? Check out my first blog post, “Fitness Is the Opposite of Sickness—Here’s Why I Believe It” [insert link]. I’d love to hear your walking wins—drop a comment or reply to my newsletter with “I’m in!” Let’s get strong together.

#StrengthForHealth | Fitness Stops Sickness

Committed to Your Strength, Health and Wellness,

Valarie