The Stair Workout

Do you have some of these in your house?  If yes, then great.  Use them for exercise!  Steps were one of my favorite tools when I was working in the field with clients.  They get the heart rate up, they help build strength, and they can work the muscles eccentrically as well.  Best of all, they are convenient!  Here are some ideas:

  • Do a few flights fast.
  • Go slow, but do more “laps”.
  • Alternate between fast and slow.
  • Take 2 at a time.
  • Listen to music, read a book, listen to a sermon/podcast, talk on the phone–all while walking up and down.
  • If you are feeling adventurous and coordinated, go up the stairs backwards (and slowly).
  • Do push-ups standing at the bottom with your hands on the 4th or 5th step.                                                                                                                                                              
  • Push-ups can also be done with some power, pushing yourself up and off the steps with some speed and strength, then as you fall back into the steps with your hands, lower your weight slowly.                                                                                                    
  • Do lunges.


  • Sit to stand–squats                                                                                  
Time to go squeeze in some exercise– no equipment needed!

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