7 simple stairway exercises for a healthier heart and body

December 21, 2020

Photo for 7 simple stairway exercises for a healthier heart and body

A simple stroll up and down the stairs gives you an aerobic workout. But you can get an even greater health boost by adding a few moves related to resistance and balance.

You don’t need expensive gym equipment to get a good workout. 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.

You don’t need fancy gym equipment to get a good workout. You may not even need to leave your home. Squeeze some quick exercise into your day by simply stepping onto your stairs.

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.

Taking a three-minute stroll up and down the stairs after a meal may also 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.

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. Step up your daily exercise routine with these seven simple stair exercises.

1. Stair pushup

Ease into stair exercises without taking a step.

2. Stair crawl

3. Stair lunge

4. Step up

Want a bigger challenge? Hold a dumbbell or weighted object in the opposite hand of the stepping leg.

5. Side step

6. Crab walks

This stair exercise starts at the top of the stairs.

For a bigger challenge, start at the bottom of the stairs and crawl up.

7. Stair hops

For this exercise, you’ll perform mini-squats.

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 do some of these exercises. Also, some — such as the stair hops — might be risky if you have bone loss or osteoporosis. Aren’t sure if you should give them a try? Ask your doctor 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.

 

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