About this topic
Stair climbing is a kind of exercise that has many benefits. It also does not cost any money! You do not have to join a gym to do this exercise. All you need is a flight of stairs. Climbing stairs helps make your heart and lungs stronger. It also strengthens other body parts like your bones, muscles, and joints. It is very helpful in making the muscles in your legs and buttocks stronger. Stair climbing also helps to improve muscle control and balance. It may help to lower your weight. ‚
Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Ask for help from a skilled trainer for a safe and effective exercise program. ‚
General
- Each staircase is a little different. Check the stairs you plan to use before you start to see if there are loose steps, tears in carpet, and if the staircase is well lit.
- If you have balance problems or are afraid of heights, hold on to a rail to be safe.
- Take a break if you are tired or out of breath. Try to push yourself to do a little more each time you do the stairs.
Here are some ways you can climb the stairs: ‚
One Step at a Time ‚
- Place one foot on each step while climbing up the stairs. Do this one step per second. Swing your arms by your side while you go up.
- When you reach the top of the stairs, hold onto the stair rail, and turn to go back down without rest.
- Keep your back straight.
- Rest for 20 to 30 seconds, if needed, when you reach the bottom of the stairs. Repeat going up and down the steps 3 to 4 times.
Skipping Steps ‚
- Climb up the stairs by skipping every other step. Lean forward slightly to help you spring up the steps. Swing your arms by your side while you go up.
- When you reach the top of the stairs, hold onto the stair rail, and turn around to go back down the stairs without rest.
- Keep your back straight. Do your steps at a pace of about one step per second.
- Rest for 20 to 30 seconds, if needed, when you reach the bottom of the stairs. Repeat the set 3 to 4 times.
Sideways Stair Exercise ‚
- Stand sideways at the bottom of the stairs. Use the stair rail for balance if needed. Start going up the steps sideways by bringing up your leading leg first. Make sure the side of your first foot hits the back of the step so there is enough room for your other foot to come up on the stair at the same time. Be sure to keep your foot completely sideways. This will tone the muscles on the outside of your thigh.
- When you reach the top of the stairs, hold onto the stair rail, and go back down sideways facing the same way without rest.
- Keep your back straight. Do your steps at a pace of about one step per second.
- Rest for 20 to 30 seconds, if needed, when you reach the bottom of the stairs.
- Now, turn around and face the other side wall. Repeat this exercise leading with the other leg.
- Repeat going up and down the steps 2 to 3 times leading with your right leg and 2 to 3 times leading with your left leg.
Upward Crawl ‚
- Place your feet at the bottom of the stair steps and place your hands on the third step of the stairs. Keep your back straight.
- Step your right foot onto the first step. Put your left hand on the next upper step.
- Now step up with your left foot and right hand.
- Alternate going up with the opposite arm and leg until you reach the top of the stairs.
- Stand up and hold onto the stair rail when you reach the top of the stairs. Turn around and walk back down the stairs one at a time without rest.
- Rest for 20 to 30 seconds when you reach the bottom of the stairs. Repeat the set 3 times, if needed.
What will the results be?
Doing these exercises often may help you: ‚
- Increase strength in muscles and bones
- Tone muscles
- Lose weight
- Relieve stress
- Improve your body movement and balance
When do I need to call the doctor?
Call your doctor if you have any concerns. ‚
Helpful tips
- Use sneakers or walking shoes. Shoes should give your feet good support with rubber or nonslip soles. Wear comfortable clothes.
- Do warm-up exercises before and cool-down exercises after stair climbing. Warm up a few minutes by walking at an easy pace. Do a couple of gentle stretches for your legs before you begin the stair climbing. Hold each stretch for 20 to 30 seconds.
- Bring a bottle of water with you and take drinks often during this activity.
- Keep your back straight. Keep good posture.
- Find a safe, well-lit flight of stairs to avoid injuries.
- Try stair climbing with a friend during a lunch break at work. It is an easy way to get some exercise during the day. This is very helpful if you have a desk job.
Where can I learn more?
American Council on Exercise ‚
http://www.acefitness.org/healthandfitnesstips/healthandfitnesstips_display.aspx?itemid=124 ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚