If you’re physically able, climbing stairs is one of the best cardiovascular activities that you can do. That’s because you’re getting the benefit of walking along with working against gravity by climbing the stairs—you’re pushing your body up while gravity tries to pull you down.

Studies show that when purposely done for exercise, just 10 minutes a day of stair-climbing can markedly increase your cardiovascular fitness level. Another study found that climbing eight flights of stairs a day can lower your overall risk of an early death by one-third.

Brooklyn Center for Rehabilitation and Nursing has a guide on how to mix up your stair-climbing routine and also how to get some exercise in when you might be short on time.

Mix Up Your Steps

Research found that taking quick steps, one at a time, is the best way to burn calories when stair-climbing (up to 15% more than taking two steps at a time). A quick routine of going up and down a flight of stairs (or up three flights, if available) is as follows:

  • On the first flight, take quick and light steps up, one at a time. Go down at a relaxed pace.
  • For the second flight, widen your stance and climb quickly again. Doing so engages more muscles in your hips and glutes. Again, go down at a relaxed pace.
  • Just use the bottom step for this one with the following pattern: right foot up, left foot up, right foot down, left foot down. Count each movement and stop at 32.

Try to do this routine once or twice a week.

Tricks to Add Stairs to Your Day

Here are some tips to add some stairs into your day:

  • Use the stairs at work if you only have to go up a flight or two, and if you are in a taller building, you can always climb two or three flights and then take the elevator the rest of the way.
  • When out and about, choose the stairs over an escalator.
  • And if you’re feeling groggy, walking up and down stairs at a normal pace for 10 minutes can give you a natural energy boost.

 

To learn more about Brooklyn Center for Rehabilitation and Nursing and all of the services they offer, visit http://brooklyn-center.facilities.centershealthcare.org.