You don't have to shell out big bucks for a gym membership to get in shape. If your home or apartment complex has at least one flight of stairs, you can use them to get an effective cardiovascular workout. Indeed, walking up stairs for exercise is so effective that Yale University cycling coaches recommend it to their athletes.
Step 1
Check for safety. Make sure the stairs are not muddy or wet, and that there is nothing on them --- such as toys or clothing --- that you might trip over. Ensure that your shoes are securely tied so you won't risk tripping over your shoelaces.
Step 2
Warm up. Warming up before exercise helps prevent injuries, the Mayo Clinic advises. To warm up, walk up and down one flight of stairs 10 to 20 times at a slow pace. This should take five to 10 minutes.
Step 3
Start your workout. Increase your speed to a pace that is comfortable but challenging. If you are using one flight of stairs, walk down at the same pace you walk up. If you are using multiple flights, pick up the pace slightly as you walk down the stairs, but make sure not to go so fast you risk falling. Keep this up for 10 minutes.
Step 4
Take your pulse. Stop moving, place two fingers at your wrist or the large artery in your neck and look at your watch or clock. Count your pulse for 6 seconds, then multiply by 10. This gives you the number of times your heart beats in one minute. You should be within your target heart rate range --- when your heart beats at 50 to 85 percent of its maximum rate, which is 220 minus your age. You can calculate your range using the Mayo Clinic's Target Heart Rate calculator.
Step 5
Continue your workout. Repeat Step 3 for another 10 minutes. Stop if you start to become dizzy, light-headed or overly tired. Climb stairs for longer than 10 more minutes if you are in good physical shape or would like greater challenge. You can also use ankle weights or a weighted vest to increase workout difficulty.
Step 6
Cool down. Slow your pace to the same rate you used during your warm-up, and walk up and down the stairs 10 to 20 times, as you did during your warm-up. You should feel your heart rate dropping and your breathing slowing down.
Step 7
Stretch. Stretching helps keep you from becoming sore and helps you maintain and build flexibility, according to the Mayo Clinic. You can stretch your calves, for example, by bracing your foot against the stairs and your hamstrings by bending your leg and grasping your foot from behind with your hand.
Tips and Warnings
- Check your pulse at your neck for a more accurate reading.
- Stair exercise may not be the best choice for those with balance problems. Consult your doctor before beginning any exercise program.
Things You'll Need
- Exercise clothing or loose, comfortable clothing
- Good-quality tennis shoes
- Watch or clock capable of measuring seconds
- Access to at least one flight of stairs
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