[Freak Out]

I'm 18. I don't smoke and I'm not obese, but I am unfit. I get out of breath walking up the stairs and I try to jog but I'm in pain and can't breathe after 10 seconds. How can I get fitter and improve my stamina?

[The Blind Monk]

Progression is the key to pretty much everything fitness related: walk as fast as you can for a bit. Then maybe walk up stairs. Then maybe jog on flat ground. Then consider jogging on an in incline. Then perhaps running on flat ground. Then consider running on an incline. etcetc.

[EGjeff]

Start jogging but ease yourself into it. I think a lot of people try to jump into it too quickly, end up feeling like death and subsequently call it a day.

Start slow, - jog 10 seconds, walk 30 seconds, jog 10 seconds etc.

[IRL]

You're going too fast too soon. You might be better taking brisk walks at first until you're comfortably exercising in a particular heart rate zone for a longer period.

[xoxAngel_Kxox]

Don't let yourself get to the stage where you can't breathe; run for a little less than you can manage without feeling like that, and then walk for perhaps 30 seconds or a minute, and then do the same run again. Repeat for maybe 8-10 times and then the next day you should find that you can manage a little further before you have to start walking.

Google "NHS Couch to 5k" and that can help you to build up your stamina, but if you can't run AT ALL then you might want to try what I said first for a couple of weeks before you start that.

[blueflower114]

(Original post by Freak Out)
I'm 18. I don't smoke and I'm not obese, but I am unfit. I get out of breath walking up the stairs and I try to jog but I'm in pain and can't breathe after 10 seconds. How can I get fitter and improve my stamina?

Just do small exercise for a few mins then eventually build it up, your body will eventually get use to exercise and your stamina will be better then. So e.g. jog for 3 mins, then eventually build it up to 5 mins etc. You'll know when you need to move on because your body won't be gasping for air every few mins, and you'll feel less pain too!

[Hypocrism]

Also don't get the impression that people that can run long distances are comfortable while running - it hurts and it's sometimes distressing having a high drive to breathe! The main aspects of fitness to me are in two parts- one is getting your heart used to high rates, and the other is passing some mental barrier that stops you from continuing. It will get easier but don't stop just because it's uncomfortable, it always will be.

[aspirinpharmacist]

Start off walking faster, then a slow jog, then faster jogging, then consistently going at a faster rate, then mixing it up with faster bursts, keep building up slowly and eventually you'll be able to go faster for longer.

Exercise is excruciating. I hate it while I'm doing it but it's always good after. Well, usually.

[Anazoth]

Take it in steps. Warm up and cool down during your exercises.

Do a 3 min walk, speed up to a 4 minute power walk then cool down with another 3 min walk.

Next time do a 2 min walk, 6 min power walk and a 2 min cool down, then start working in a jog during your power walk.

Don't start at a jog, always do a short walk to warm up.

[Sir Fox]

I'm in a similar situation, although not that bad I really don't like jogging as it is totally boring, but at the moment alternatives are rare.

My suggestion: Start slow. I would normally suggest team sports way as you meet people and team sports are generally much more fun than just exercising, but considering your description I don't think you're fit enough for that

Start jogging on a regular basis (i.e. two to three times a week) but only run short distances (I'm doing only 3 km at the moment but will raise that to 4 km in a few weeks) with a limited speed. Another great option would be swimming as your whole body is involved, you don't sweat and it's really enjoyable.

As soon as your fitness has improved (don't expect that to happen within weeks, rather several months) you may choose something like Volleyball, Football, Fencing (that's what I did and will do again), Badminton, Cricket or whatever you like.