Climbing the stairs can be good for your health. Taking the stairs provides a brief cardiovascular workout and strengthens the muscles of your lower body. The stairs are free, you can use them on your lunch break, and you can use them to accumulate activity throughout your day. All you need to exercise using the stairs is a good pair of athletic shoes.
Step 1
Locate a long set of stairs in your neighborhood or office building. Observe the area to ensure that there is a low amount of foot traffic.
Step 2
Start by walking up the stairs slowly, taking the stairs one at a time. Use a steady pace to walk up and down. Hold onto the handrail if need be.
Step 3
Increase the number of flights of stairs you walk gradually. If it’s your first day, only walk up and down one to two times.
Step 4
Set your timer for five to 10 minutes. Walk up and down the stairs for the entire amount of time without taking a break. If you’re new to walking the stairs, start with five minutes of stair walking and increase time after a few weeks.
Step 5
Swing your arms more to increase the intensity of stair walking. Walk the stairs with hand weights to increase the intensity even more.
Tips and Warnings
- Walk the stairs in a well lit area. Get a friend to walk the stairs with you. Wear athletic shoes when walking the stairs. Start your stair walking program slowly.
- Consult with a physician before beginning an exercise program.
Things You'll Need
- Timer
- Hand weights (optional)
References
- "Fitness and Health, 6th edition"; Brian J. Sharkey, Steven Gaskill; 2007
- "ACSM's Resources for Personal Trainers"; American College of Sports Medicine; 2010
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