Take the Stairs!

by Rachelle on February 15, 2013

You have seen them, they often hide behind the door next to the elevator.  Stairs!  If you routinely avoid the stairs you are missing out on an easily accessible, commonly overlooked, cardio tool.  Inside or outside, you are never far away from a set of stairs.  This idea may seem crazy, but sometimes you have to get creative when you want to fit physical activity into your busy life!

The weather may have put a stop to your workday lunch walks, but you may still have access to a stairwell in the building.  If you are at home you can squeeze in these moves between household chores.  Or incorporate the moves into your daily routine by doing one exercise each time you pass the stairs.  Routinely fitting in two to three minutes of physical activity throughout your day can add up to a painless 20 minute workout by the end of the day!

 

Here are some easy exercises ideas to get you moving.  Try to complete each exercise you choose three times with minimal rest between each move.

 

Climbing

 

The most obvious exercise to do with a flight of stairs is to simply climb them. Even with just one set of stairs you can keep your heart rate up by running up and jogging or walking down. Keep your steps light to protect your joints. Vary your speed and steps: take one step at a time, skip steps, jog, or side step. Hold the railing of the stairs on your way down to reduce your risk of falling.

 

Step-Ups

Place your right foot on top of the stair. Without moving your foot, drive through the ball of your foot to come all the way up to standing. Slowly lower down until your back foot touches the ground. Your front foot stays on the stair the entire time. Keep your chest up and core engaged. Complete 10 reps per side.

 

Dips

With your back to the step, place your palms face down on the edge of the step, fingers pointing forward and elbows pointing back. Extend your body out in front of you in a straight line. Bend your elbows until your upper arms are parallel with the floor, extend back up. Complete 15 reps.

 

Split Jumps

Place your right foot on top of the stair. Drive off the ball of your foot as you jump as high as you can, switching feet in the air. Land with the left foot on the stair. Continually repeat the movement alternating the foot you land on. Complete 5 jumps on each side.

 

Calf Raises

Stand at the edge of a step so that just the balls of your feet are on the stair, using the wall or rail for balance. Lower your heels down so that they are slightly lower than the step and press up onto your toes, activating your calf muscles. Return to the starting position and repeat for 15-20 reps.

 

Pushups

Place both hands on the stair and get into pushup position, with wrists directly below your shoulders, feet hip-width apart. Engage your legs and core as you bend your elbows and lower your chest toward the step. Keep your body straight as push up and then lower back down into a pushup position. Raise and lower your body in a slow, smooth movement. Complete 10 reps.

 

Depth Jumps

Stand with feet hip-width apart. Bend both knees, shift your hips back, and explosively jump up onto the stair. Land softly with chest up. Jump off the stair back down to the ground. Quickly jump back onto the stair and off again. Complete 10 jumps.

 

Plank with Knee to Opposite Elbow

Place both hands on the stair and get into full plank position with your wrists directly below your shoulders, feet hip-width apart. Engage your core to draw your right knee in toward your left elbow. Come back to center and draw your left knee in toward right elbow. Complete 10 reps per side.

Rachelle

Rachelle

Health Contributor at Creative Bioscience
Hi I'm Rachelle, or "Elle" for short. I am a busy body, but always been a plus sized kinda girl. I've learned that my curves are sexy, and I can feel good about how I look without looking like a stick! I'm a work-a-holic and stay as active as I can with lots of projects, so I have to prioritize my health choices. Working for Creative Bioscience has opened my eyes to what you can do to supplement your diet, and manage things in a natural way. The advances that are being made in the health arena are so exciting, and we are on the front lines bringing the best of the best. Rachelle's favorite product is hCG 1234
Rachelle

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