Numerous studies show that stair climbing, even in short but intense bouts, strengthens muscles, boosts energy and improves overall cardiorespiratory fitness.
Alvin Morton, assistant professor in the exercise and rehabilitation science at Merrimack College in North Andover, Mass., walks up and down the steps in his apartment building for 20 minutes at a clip, wearing a weighted vest to intensify his exertions.“It qualifies as moderate activity at a minimum,” says Morton, a member of the American College of Sports Medicine’s Fitness Index Advisory Board. “And you have the stairs right there in your apartment building.
Year after year, decade after decade, my commitment to our stairs delivered results. It improved my speed, strength and stamina — and especially my footwork — for playing basketball and tennis in the warmer months. Why bother with a StairMaster? If you do decide to turn your stairs into a home gym, take it easy at first, experts recommend., taking a single step at a time at a slow tempo. Stand straight, shoulders back, chin tucked in, because it’s easy to slump if you’re getting tired.
“Stair climbing is an excellent exercise for anyone, at any age, already exercising with good balance,” Roti says. “There are no specific recommendations in terms of how many flights of stairs to climb.”As for the risk of falling on stairs, it’s “no higher than walking on level ground in persons without balance issues,” Morton says.
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