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Stair Walking

Exercise Description:

You've heard it before: "Instead of taking the lift, take the stairs." Stair walking is a great way to burn extra kilojoules and strengthen your cardiovascular system.  Plan at least one extra trip up and down the stairs at home, in your apartment building, at work, or at the shopping centre.

What Muscles You Work:

Stair walking involves the muscles of the legs and buttocks, including the quadriceps, hamstrings and calves. Stair walking strengthens the heart and challenges your cardiovascular endurance. It is a great way to stay in shape and cross-train your muscles.

Tips To Improve Your Stair Walking:

  • Warm up by walking or jogging in place for a few minutes. Then stretch your leg muscles well. 
  • Don't overdo it. If you are just starting to exercise, start out slowly and work your way up to a comfortable pace. 
  • When stepping on the stairs, keep your back straight and abdominal muscles tight swinging your arms like you would while walking (unless you are holding onto the railing). 
  • To avoid slipping make sure your entire foot, not just the ball of your foot, is on the stair with each step. This will also give you a better cardiovascular workout.   
  • On your way down the stairs, walk, don't run. Keep a nice steady pace.

How Not To Get Hurt:

If you feel uneasy at first, hold onto the railing with one hand (or even two if available) to keep your balance. As you get more comfortable with stair walking you may want to let go and pump your arms.

Avoid stair climbing in high heels or other work shoes. Wear comfortable walking shoes to avoid a sprained ankle and/or shin splint.

Essential Equipment:

  • Loose-fitting, comfortable clothing. 
  • Comfortable shoes such as walking or cross-training shoes. 
  • Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness. 
  • Drink plenty of water, water, and more water.
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