One flight of stairs, on purpose

Stairs are often something to get through, or to avoid. Taken slowly and on purpose, one flight is a short burst of exercise that warms the legs, lifts the heart rate and asks nothing of your wallet.

The steps

Four small steps,in your own time.

Choose a staircase you use anyway: at home, at work, in a building you visit. Check it is well lit and clear of clutter.
Hold the rail and climb one flight at a steady pace, placing your whole foot on each step.
At the top, pause for three breaths. Notice your breathing and your legs.
Walk back down slowly, still holding the rail. Do this once, two or three times a day, rather than many flights at once.

The reason

Why it helps

Climbing lifts your whole body weight, so it builds leg strength and gets the heart working in a short space of time. A few brief bouts spread through the day can add up. Because the stairs are already part of the routine, the habit does not need a special time or place.

A gentle variation

If a full flight is too much, climb the first three steps and come back down, five times, holding the rail. If stairs are not possible, step up and down onto a single low, sturdy step at the foot of the stairs.

One flight of stairs, on purpose

Four small steps,in your own time.

Why it helps

A gentle variation

Try itwith someone.

Try it today

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