6 moves that will make climbing stairs easier
From beginner to advanced exercisers, these functional fitness moves will get you moving on up, without breathlessness or pain.
Are you fatigued after climbing a flight of stairs? You exercise daily, feel fit, and yet, when it comes to working your way up a staircase, you’re winded by the time you reach the final step. What gives?
Even for the most athletically inclined, a steep set of stairs can leave your lungs and legs burning. So if you find yourself huffing and puffing as you trudge up the last few steps to the next floor, you’re not alone. This reaction is simply your body’s way of responding to the sharp shift in physical exertion.
When you are at rest, or while you are walking slowly, your heart rate and breathing are at a steady state. Then, without much of a warm-up, your body springs into high-intensity, stair-climbing mode, which requires much more energy, muscle power, and lung capacity. For your lungs and heart to meet the demands of this increased workload, breathing becomes heavier to inhale a higher volume of oxygen, and your heart beats faster to circulate this oxygenated blood throughout your system.
Whether it’s a short ascent to the entrance of a house, or a sky-high haul to the top floor of multistory apartment building, encountering a set of stairs often is an inevitable daily exercise. And since the goal for our monthlong functional fitness series is to improve quality of life, it only makes sense that learning to climb stairs with more confidence, stamina, and independence is a top priority.
» READ MORE: Functional fitness is the workout you never knew you needed. Here’s how to add it to your New Year’s resolution.
Because everyone’s stair-climbing threshold will vary based on athletic ability, the following exercises are categorized into beginner, intermediate, and advanced. These movements are designed to boost lung endurance and lower body strength, which are essential for safely and successfully traveling up and down steps. For best results, try incorporating these exercises into your workout once or twice a week.
Beginner: Repeat this set 3 times
One step at a time
Using a low platform, such as the first step on your staircase, plant your right foot on its surface. Be sure that your entire foot is firmly placed on the step, with as little of your foot hanging off as possible.
Push through your right heel to stand and then bring the left foot up to meet it. Step down. That is one repetition. Repeat 10 times, then switch sides. It’s OK to hold the railing for more stability, just avoid leaning to that side. Good posture is vital for avoiding muscle compensation and imbalance.
Stand firm
Push the back of a sturdy chair against a wall to prevent moving. Sit at the edge of your seat with your legs parallel, toes forward-facing, shoulders back, and gaze forward.
Engaging the back of the legs to power up the hamstrings and glutes (which protects the knees), press your heels into the floor and stand. Lower back down slowly — aim for half the time it took you to stand. Repeat 8-10 times.
Intermediate: Repeat this set twice
Aerobic ascent
At a steady, brisk pace, walk up and down your stairs 10 times, trying not to use the banister for support unless needed to maintain balance. Overly relying on the banister makes this less of a lower-body workout, which is our goal here.
Speedy step
Starting at the base of your stairs, step up first with the right foot, then left foot, then step down with the right foot, and left foot. Repeat the sequence 10 times as fast as you can safely, then practice with the left foot leading. Keep your gaze forward to avoid hunching over to look at your feet. Move slowly the first few reps to get the rhythm.
Advanced: Repeat this set 3 times
Stem strengthener
Push the back of a sturdy chair against a wall for support, and sit at the edge of it. Your legs are parallel with the knees bent at a 90-degree angle. Bend at the elbows and keep the hands in front of the chest. Push through the heels, shift your weight to the balls of your feet, and swing the arms for momentum as you jump off your chair. On the way back down, stay controlled and land lightly as you return to the seat. Repeat 10 times.
Shoot for the stairs
Speed and repetition work wonders at enhancing endurance. If you have access to a step machine such as a StairMaster, aim for 20 minutes on it. If not, spend 20 minutes quickly marching up and down your stairs at home. For variety — and as a reward for your hard work — try hiking a hilly trail to strengthen muscles and lung capacity.
Achieving your fitness goals is a lot like climbing a staircase. To get to the top, you mustn’t be afraid to take the first step.
Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. Learn more about her virtual training program at ashleyblakefitness.com.