Aerobic Office Exercise

Climbing Stairs

Stair climbing is a great no-gym workout that you can easily fit into your home or office routine. This activity is low-impact and safe for as long as you keep proper form.  

Tips

• Wear good supportive shoes. “Cross-training” or aerobic shoes are best, running shoes do not give your feet enough lateral support.
• Make sure there is enough light in the stairwell for you to watch your steps.
• Good ventilation is a must.
• To prevent an overuse injury (caused by repetitively doing the same activity), alternate with another activity (walking, swimming, cycling, dancing, etc.).
• Pay attention to how your knees and lower back feel after a few weeks of starting a stair-climbing program.

Benefits 

Studies have shown that stair climbing is better than running and bicycling at providing the most vigorous exercise in the shortest period possible. Climbing the stairs can improve your cardiovascular health, provide weight-bearing exercise for healthier bones, and help you burn calories–approximately 300 calories­­ for thirty minutes. It can be an intense activity both for the heart and leg muscles because you are carrying your body weight against gravity.

How to do it 

• Lean forward slightly from the hips with the back straight. (Ensure your lower back is straight.)
• Look forward, keeping your head level. Do not look down.
• Do not over-straighten your knees as you climb up.
• Place your whole foot on the step. Do not climb with your heels hanging off the edge because you can injure your Achilles tendon (back of the heal).
• Exaggerate the movement when going up by really squeezing at the end of each step, as if you were walking in slow motion.  

Workout

• Warm-up by walking around for at least five minutes, then stretch the quadriceps and hamstrings (front and back of the thighs) and the calves (back of the lower leg).

First Week: 10-15 minutes

• Climb two flights of stairs then walk around the entire floor of that level or march in place at the stair landing for a few minutes.
• Climb another two flights and walk around or march in place again, etc.
• Going down there is more stress to your knees so take the elevator or take one flight at a time with an interval of walking around each floor or marching in place.
• Cool-down by walking around for another five to 10 minutes.
• Add five minutes every week to this routine until you’re able to climb the entire flight without needing to march in place or walk around the floor to catch your breath. 

Variations:

• Walk up and down the stairs
• Sprint up and down the stairs
• Run up, walk down
• Walk up, run down
• Walk up the stairs, skipping every other step
• Carry a backpack to increase resistance