5 stair exercises you can do at home
Step up your daily exercise routine with these five simple stair exercises recommended by Dr. Thomas Rizzo Jr., Physical Medicine and Rehabilitation, Mayo Clinic, Jacksonville, Florida:
1. Stair pushup
Firmly place your hands on a step. Your hands should be directly under your shoulders.
Push your toes into the floor and extend your legs into a plank position. You should feel your core, or stomach, muscles working.
Inhale and bend your elbows. Lower your body until your chest is just above the stairs.
Exhale while straightening your arms and raising your body back to the starting position.
Keep your neck and back in a neutral position during this exercise. Don’t let your hips drop.
If you can’t lower your body to the stairs, use the next higher step.
2. Stair crawl
Begin at the bottom of the stairs, on your arms and legs.
Your arms should be under your shoulders, knees below your hips, and feet resting on the ground.
Slowly raise up to your toes, lifting both knees off the floor.
Keep your back in a neutral position.
Begin crawling up the steps by moving your opposite arm and leg forward at the same time to the next step.
Alternate this cross-body pattern for the desired number of stairs you wish to climb.
3. Stair lunge
Facing away from the stairs, stand tall with your feet shoulder-distance apart.
Move your left leg backward to rest on a step.
Inhale, bend your right knee, and lower your body.
Exhale and extend your legs, then return to a standing position.
Your front knee should be over the center of your front foot. Don’t let the knee bend beyond your toes.
Repeat for the desired number of repetitions before switching to put the right foot on a step.
4. Step up
Stand tall with feet shoulder-distance apart in front of a step.
Tighten your core and place your left foot flat on the step while keeping your spine straight.
Shift your weight onto the left foot.
Breathe out, press through the left heel and move your body up onto the step.
Place the right foot entirely on the step. Breathe in, and then slowly lower your left foot to the floor.
Return the right foot to the floor to return to your standing position.
Continue leading with the left leg until you’ve completed your goal number of repetitions, then repeat on the opposite side.
Want a bigger challenge? Hold a dumbbell or weighted object in the opposite hand of the stepping leg.
5. Side step
Stand with your feet parallel, or sideways, to the stairs. The right side of your body should be closest to the stairs.
Using your stomach muscles, bend your knees and hips slightly.
Step the right foot onto the first step, followed by the left.
Continue this stepping motion until you’ve reached the top of the stairs.
Always lead with the high foot. Don’t let your feet cross while climbing up the stairs.
Walk back down the stairs and repeat the sequence with the left leg leading.
Alternatively, you can stay on one step going up with the right leg and then down to the starting position.
Stair safety
Good balance is a must for any stair activity. Before starting any type of stair exercise, make sure you are steady on your feet. If you cannot stand on one leg for 45 seconds without holding onto something, you may not be able to safely perform some of these exercises. If you aren’t sure if you should give them a try, ask your health care provider if stair exercises are safe for you.
And, last, put your phone down. Scrolling through social media, or answering a text or call during a stair exercise, could lead to a dangerous misstep and fall.
For more content like this, sign up for the Pulse newsletter here.
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Earlier this year a study published in the Proceedings of the National Academy of Sciences found that this number had ticked upward to $85K."},{"_id":"GHAGY66ZIJDVNFCXVXDDN774NY","additional_properties":{"inline_comments":[],"comments":[],"_id":1628102205446},"type":"text","content":"But the point is the same: Earning anything over that amount apparently has very little effect on your happiness quotient."},{"_id":"X26Y7KTJJBDF3FYLJCRDBXFLEQ","additional_properties":{"comments":[],"_id":"3C6IKSSLTNGFHHFEFPOHMEFOEI"},"type":"interstitial_link","content":"5 ways to stay positive in a sometimes negative world","url":"https://www.ajc.com/life/5-ways-to-stay-positive-in-a-sometimes-negative-world/EVQ4HNKUCFEIRLS5EWRDZ5R7NU/"},{"_id":"OK54ESNNUNDCRPAYA7FHTKCJYY","additional_properties":{"inline_comments":[],"comments":[],"_id":1628102205447},"type":"text","content":"3. “I have to be better than just OK to be happy.”"},{"_id":"NZMBQL2FTNAUXHKEUWHWYZQHZI","additional_properties":{"inline_comments":[],"comments":[],"_id":1628102205448},"type":"text","content":"When you start making demands and deals with yourself to allow happiness into your life, you are signing your life away. These are “when” contracts: “When I get what I want, then I can be happy.” The problem is that the finish line is a moving target, as life is ever-changing and so are your desires."},{"_id":"6XA7OPKL6BBEBLABJQSZ6Z3ZJ4","additional_properties":{"inline_comments":[],"comments":[],"_id":1628102205449},"type":"text","content":"4. “When I find true love, then I will be happy.”"},{"_id":"ZIJAODER4ZFBLLZX4EWRAIT2O4","additional_properties":{"inline_comments":[],"comments":[],"_id":1628102205450},"type":"text","content":"This is perhaps the most common myth we tell ourselves about happiness. Please trust that nothing could be further from the truth. Love is the best thing on the planet, and it is also the most painful, so brace yourself. Remember to be careful about what you ask for."},{"_id":"5H4VGEJW7VCMBB66DGSYU6SIBI","additional_properties":{"comments":[],"_id":"V4VWBLN5YZHGJAPWPSIKXSW7L4"},"type":"interstitial_link","content":"7 tips for nurses trying to stay optimistic","url":"https://www.ajc.com/lifestyles/health/tips-for-nurses-who-want-stay-optimistic/DnvCPdkfXdixPfXS2427aI/"},{"_id":"6T647C4HTNAZFJ56KDCIN2UB2E","additional_properties":{"inline_comments":[],"comments":[],"_id":1628102205451},"type":"text","content":"5. “If I have a fulfilled life, then I will never be unhappy.”"},{"_id":"R4AISHH5W5BH7KMY6X7WSUVIJY","additional_properties":{"inline_comments":[],"comments":[],"_id":1628102205452},"type":"text","content":"Everything has a life cycle, and feelings of fulfillment are no different. You will need to seek different kinds of fulfillment as your life changes and your body ages. And unhappiness, like happiness, is only temporary."},{"_id":"LSMX6LLQL5HLTFP72NP3EIGGDU","additional_properties":{"inline_comments":[],"comments":[],"_id":1628102205453},"type":"text","content":"6. “If I don’t constantly seek happiness, I will be sad.”"},{"_id":"C5RIZWATH5HMDECURJDCVVDYOU","additional_properties":{"inline_comments":[],"comments":[],"_id":1628102205454},"type":"text","content":"No, but perhaps you will be content. When our lives are actually out of control, we feel stress. When they are not out of control, we may create our own stress by pushing ourselves to be happy, and it is quite taxing on the soul. Instead of seeking happiness, feel the contentment in your life. It’s easier to find, and it lasts much longer."},{"_id":"YUDEXHIQ6NCKTLYP6R6KSGWW5Y","additional_properties":{"comments":[],"_id":"B4TJHRN2XNE4NEERS5SOKD4FNA"},"type":"interstitial_link","content":" 5 ways to beat the summertime blues","url":"https://www.ajc.com/life/5-ways-to-beat-the-summertime-blues/5YKMFHZQEZHY7KDM44MQ73XDVU/"},{"_id":"SXMZN3NNUJEQ3OPWGBKPZE45MI","additional_properties":{"inline_comments":[],"comments":[],"_id":1628102205455},"type":"text","content":"7. “When life is normal again, then I can be happy again.”"},{"_id":"SGPRICGCV5AYXLAYI32XGADTS4","additional_properties":{"inline_comments":[],"comments":[],"_id":1628102205456},"type":"text","content":"I thought I should address this particular “when” contract directly, because it seems to be a driving force in our lives these days. Things can never be like they were. We have been through too much, the entire world is traumatized, and we don’t yet know what normal is going to look like. This time is not about trying to be happy. It’s about learning to love and enjoy what we have."},{"_id":"3WB3UZODBVGNNEVPAF5BNIRXTQ","additional_properties":{"inline_comments":[],"comments":[],"_id":1628102205457},"type":"text","content":"True happiness in never a constant in anyone’s universe. If we get to touch it for a little while, we are fortunate. Being sad because you are not happy is not going to make you feel any better, but being kind and making the lives of others better will. Happiness isn’t always available, but goodness is always right where you put it."},{"_id":"7R3GU6I6PRFFBHOBYI4P5QER7Q","additional_properties":{"inline_comments":[],"comments":[]},"type":"text","content":"For more content like this, sign up for the Pulse newsletter here."},{"_id":"YTDUVZIZQNBEPBEBQW3O7I7HHM","additional_properties":{"comments":[],"_id":"734BIGCBOZCVNJJVS73CL4NNGM"},"type":"divider"},{"_id":"2SJJQBNQWZET5G7RBYT5PIXNLU","additional_properties":{"inline_comments":[],"comments":[],"_id":1628102205459},"type":"text","content":"Barton Goldsmith, a psychotherapist in Westlake Village, Calif., is the author of “The Happy Couple: How to Make Happiness a Habit One Little Loving Thing at a Time.” Email him at [email protected]."}],"display_date":"2021-08-09T16:21:15.944Z","headlines":{"basic":"7 myths that might keep you from finding happiness"},"first_publish_date":"2021-08-09T16:21:15.944Z","taxonomy":{"sections":[{"path":"/pulse","parent":{"default":"https://r.search.yahoo.com/"},"_website":"ajc","parent_id":"https://r.search.yahoo.com/","name":"Pulse","description":"The Atlanta Journal-Constitution's Pulse Magazine is a one-stop-shop for nurses in the Southeast. 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Unfortunately, with my schedule, I have not been able to work out regularly, outside of running downstairs for a quick snack between meetings. What can I do at home for exercise?"},{"_id":"YHPO3FFPXBEFLAQ3H2BZQLX3YY","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414867},"type":"text","content":"ANSWER: You don’t need fancy gym equipment to get a good workout. You certainly do not even need to leave your home. Squeeze some quick exercise into your day by simply stepping onto your stairs."},{"_id":"6QPWJFN3ZFHVZOZ33VJQSQYSJQ","additional_properties":{"comments":[],"_id":"2AF3DILH6FEOTKOL3W75RFHUHQ"},"type":"interstitial_link","content":"Pulse: a digital magazine for nurses in the Southeast","url":"https://www.ajc.com/pulse/"},{"_id":"DMASHF3FMJAOTKQQJHXBYUDXR4","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414868},"type":"text","content":"Research shows that stair climbing helps strengthen and tone your leg muscles. It keeps your leg arteries flexible, allowing blood to move more easily. Better blood flow in your legs equals a healthier heart and body."},{"_id":"L3VYNP2ZRNECZPTKDOGK227OC4","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414869},"type":"text","content":"Taking a three-minute stroll up and down the stairs after a meal also may help you control your blood sugar. Skimp on sleep last night? If you’re a young woman, stair climbing may wake you up better than a small cup of coffee."},{"_id":"E7NN2W35EFAXRPEGMMNP2Q6V6E","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414870},"type":"text","content":"A simple stroll up and down the stairs gives you an aerobic workout. But you can get an even greater health boost by adding in a few resistance and balance-related moves."},{"_id":"6JH2JHVWBRDQ7H43PXVNWVEESM","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414871},"type":"text","content":"Step up your daily exercise routine with these five simple stair exercises recommended by Dr. Thomas Rizzo Jr., Physical Medicine and Rehabilitation, Mayo Clinic, Jacksonville, Florida:"},{"_id":"XUTB3GBRXBAX5K3YH2YWG56XZE","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414872},"type":"text","content":"1. Stair pushup"},{"_id":"ML5D7YMFSRDPVJRFOGY3PSE4K4","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414873},"type":"text","content":"Firmly place your hands on a step. Your hands should be directly under your shoulders."},{"_id":"S6FY3AW3VFCFXPUZTH27MX6G3M","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414874},"type":"text","content":"Push your toes into the floor and extend your legs into a plank position. You should feel your core, or stomach, muscles working."},{"_id":"AO5LYWEJCJDU5NVMNVQLJB3WU4","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414875},"type":"text","content":"Inhale and bend your elbows. Lower your body until your chest is just above the stairs."},{"_id":"AE6LQ2RH7ZFMTOKHPQPF3BDYJY","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414876},"type":"text","content":"Exhale while straightening your arms and raising your body back to the starting position."},{"_id":"65QX5HZI2ZCVBCZZQO7KAGWTNA","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414877},"type":"text","content":"Keep your neck and back in a neutral position during this exercise. Don’t let your hips drop."},{"_id":"V5CJDKFBSZDDTFC5ACQEESZCCM","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414878},"type":"text","content":"If you can’t lower your body to the stairs, use the next higher step."},{"_id":"JGCEWUWZUBCKZNUAGYUOBQMWKQ","additional_properties":{"comments":[],"_id":"RPSRJ7HHLZGXPCESPJG5F5DSO4"},"type":"interstitial_link","content":"3 ways to test your heart health at home","url":"https://www.ajc.com/life/3-ways-to-test-your-heart-health-at-home/P7HA7FCRRVDUFNBGJPLOEUZYLU/"},{"_id":"HM5LYROSKNGL5B3Q2BG3TVF4KU","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414879},"type":"text","content":"2. Stair crawl"},{"_id":"SOQ2PZHQEBDONN2K5BJL3R2RBA","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414880},"type":"text","content":"Begin at the bottom of the stairs, on your arms and legs."},{"_id":"GXDYN2SQSNBM3EQYMDOSYZOR2M","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414881},"type":"text","content":"Your arms should be under your shoulders, knees below your hips, and feet resting on the ground."},{"_id":"KXR5DQCN3FAZVHJ2SDLGBMBDYQ","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414882},"type":"text","content":"Slowly raise up to your toes, lifting both knees off the floor."},{"_id":"HAZCA4VPQJB7HPTTWYKJOC2UEE","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414883},"type":"text","content":"Keep your back in a neutral position."},{"_id":"4YABCJ3I4RDWVPREPVNLIBPWCE","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414884},"type":"text","content":"Begin crawling up the steps by moving your opposite arm and leg forward at the same time to the next step."},{"_id":"VA3AY4KLFBFLTDRDHQRAPUOZHY","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414885},"type":"text","content":"Alternate this cross-body pattern for the desired number of stairs you wish to climb."},{"_id":"DGOLCFY2MBA7FDQAZ7HZJPFJQY","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414886},"type":"text","content":"3. Stair lunge"},{"_id":"3XSEFZ457FHJ5OOZF3OWWK4ATE","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414887},"type":"text","content":"Facing away from the stairs, stand tall with your feet shoulder-distance apart."},{"_id":"NTPENFFXCVHSFJNXTHIQHNU3VQ","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414888},"type":"text","content":"Move your left leg backward to rest on a step."},{"_id":"VNB2CSAJYZCQBAHDDDFJRFTVIE","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414889},"type":"text","content":"Inhale, bend your right knee, and lower your body."},{"_id":"MJ6NDG5RFVCYZDOCFV54WQ4CHQ","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414890},"type":"text","content":"Exhale and extend your legs, then return to a standing position."},{"_id":"IXFCMETOH5ALJB6EPR23LHVKYQ","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414891},"type":"text","content":"Your front knee should be over the center of your front foot. Don’t let the knee bend beyond your toes."},{"_id":"7TRCYEOSNZBILCPMLCNKDX6P3Y","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414892},"type":"text","content":"Repeat for the desired number of repetitions before switching to put the right foot on a step."},{"_id":"7KUJ3CKGMZDRFOPVGP7GLHNFQY","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414893},"type":"text","content":"4. Step up"},{"_id":"P265M4NYQNEMRMAVB5L6ZSVPR4","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414894},"type":"text","content":"Stand tall with feet shoulder-distance apart in front of a step."},{"_id":"SDXZQ4GGZ5DFBEE746SAFMUR5Q","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414895},"type":"text","content":"Tighten your core and place your left foot flat on the step while keeping your spine straight."},{"_id":"U4U3MRSACNHM5ALOBTI3XIPSQI","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414896},"type":"text","content":"Shift your weight onto the left foot."},{"_id":"N734OIVXJJFBBOCYGJR4HNX4IU","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414897},"type":"text","content":"Breathe out, press through the left heel and move your body up onto the step."},{"_id":"2L2GGLVUV5H3XI4UWKVMKCLAPU","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414898},"type":"text","content":"Place the right foot entirely on the step. Breathe in, and then slowly lower your left foot to the floor."},{"_id":"GPLUUAMDHZHELMXH5AVKUQUGEU","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414899},"type":"text","content":"Return the right foot to the floor to return to your standing position."},{"_id":"NY2PXHL22NAIDLQGQLZGT5CAOU","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414900},"type":"text","content":"Continue leading with the left leg until you’ve completed your goal number of repetitions, then repeat on the opposite side."},{"_id":"2NGZ55A2VNDL7EOQV5LPEL6DYU","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414901},"type":"text","content":"Want a bigger challenge? Hold a dumbbell or weighted object in the opposite hand of the stepping leg."},{"_id":"DMX3TOOW4JA47JF7QETBGCUPEA","additional_properties":{"comments":[],"_id":"2FSIGUQQIZDYTJWN3U2AAWH3TA"},"type":"interstitial_link","content":"Physical activity at any intensity will help you live longer, study finds","url":"https://www.ajc.com/lifestyles/health/physical-activity-any-intensity-will-help-you-live-longer-study-finds/avOdqbC8RxokGuiA0hnTqO/"},{"_id":"I4QDZDPPSNHOTMNAH5EW3DSRXQ","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414902},"type":"text","content":"5. Side step"},{"_id":"MWIJKLUU6JDD3LXU7CFKPOVU7Y","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414903},"type":"text","content":"Stand with your feet parallel, or sideways, to the stairs. The right side of your body should be closest to the stairs."},{"_id":"OOK4RHIW6JHDJLCMNCRPDFCSMU","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414904},"type":"text","content":"Using your stomach muscles, bend your knees and hips slightly."},{"_id":"MRQ34OTJOFEFRC2CL6PD267IBQ","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414905},"type":"text","content":"Step the right foot onto the first step, followed by the left."},{"_id":"T6FOO3KXZFET7NZVGCJQWTFTHY","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414906},"type":"text","content":"Continue this stepping motion until you’ve reached the top of the stairs."},{"_id":"V4ZPBQXIBJH3ROX64HIIGRMTHU","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414907},"type":"text","content":"Always lead with the high foot. Don’t let your feet cross while climbing up the stairs."},{"_id":"J3HEK276CJHYBMTHGMGGHLDXHY","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414908},"type":"text","content":"Walk back down the stairs and repeat the sequence with the left leg leading."},{"_id":"GMKANSRU7FBCZIDQARF2FEC6XU","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414909},"type":"text","content":"Alternatively, you can stay on one step going up with the right leg and then down to the starting position."},{"level":3,"_id":"6VYRSR6NKBHJPCAQ426HFQSKGI","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414910},"type":"header","content":"Stair safety"},{"_id":"AGZ7S77GC5B6XH2IGYQWLKFN6M","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414911},"type":"text","content":"Good balance is a must for any stair activity. Before starting any type of stair exercise, make sure you are steady on your feet. If you cannot stand on one leg for 45 seconds without holding onto something, you may not be able to safely perform some of these exercises. If you aren’t sure if you should give them a try, ask your health care provider if stair exercises are safe for you."},{"_id":"2TE4Z24WPVDJ7DYFF3PJPNBAVY","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414912},"type":"text","content":"And, last, put your phone down. Scrolling through social media, or answering a text or call during a stair exercise, could lead to a dangerous misstep and fall."},{"_id":"GVE4FTQMB5DWJODUOQCMT6RO34","additional_properties":{"inline_comments":[],"comments":[]},"type":"text","content":"For more content like this, sign up for the Pulse newsletter here."},{"_id":"V3DE5ECMXFCZBJBYHIDYBRRAZI","additional_properties":{"inline_comments":[],"comments":[],"_id":1628513414913},"type":"text","content":"
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This is a continuation of Mattel’s #ThankYouHeroes signature program, launched last year as part of the company’s broader “Play it Forward” platform."},{"_id":"T5N7N5JXTRF7FGYBVPMVNTQRCU","additional_properties":{"inline_comments":[],"comments":[],"_id":1628262226659},"type":"text","content":"For more content like this, sign up for the Pulse newsletter here."},{"_id":"MSW3SH6XYNDXTATYBNNPN5YJHU","additional_properties":{"comments":[],"_id":"EMOBDJJLFJCVFEWPXH7GOSI4FA"},"type":"raw_html","content":"
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