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5 stair exercises to do at home 2022

 5 stair exercises to do at home

There is research that suggests leg day will help strengthen and tone your leg muscles.

Can I exercise at home like many people do by working out regularly outside of meeting times?

5 stair exercises to do at home

ANSWER:You don't need fancy gym equipment to get a good workout. You can get a good workout by simply stepping onto your stairs.

Stair-climbing has been shown to strengthen and tone your leg muscles. This helps keep your leg arteries flexible, which allows more blood to flow freely. Healthier blood flow in your legs equals a healthier heart and body.

Stair climbing after eating may help you control your blood sugar. If you didn't get enough sleep last night, a three-minute stroll up and down the stairs may wake you up better than drinking a small cup of coffee.

A walk up and down the stairs gives you a moderate aerobic workout. You can get a greater health boost by adding in some resistance and balance-related moves.

There are five easy stair exercises you can do to add more exercise to your daily routine:

1. Stair pushup

Stand on a step with your hands firmly placed below your shoulders.

Put your feet flat on the floor and lift your legs into a plank position. You should feel your core muscles working.

Bend your elbows and inhale as you lower yourself down to the landing below the stairs.

Breathe deeply while straightening your arms and lifting your body back to the starting position.

Keep your neck and back straight during this exercise. Don't let your hips drop.

If you can't lower yourself to the stairs, use the next higher step.

2. Stair crawl

Start at the bottom of the stairs on your arms and legs.

Stand with your feet flat on the ground, your knees and hips bent, and your arms bent below your shoulder blades.

Stand up so that your feet are slightly off the ground and lift both knees towards your chest.

Keep your back in a neutral position.

Crawl up the steps by moving your opposite arm and leg forward at the same time.

Repeat this cross-body pattern to climb the desired number of stairs.

3. Stair lunge

Stand with your feet shoulder-width apart when facing the stairs.

Slowly and carefully lower your left leg so that it rests on the step.

Lie down on your right side and bend your right knee. Then lower your body to the ground.

Breathe in and then exhale; stand up tall.

Your front knee should be over the center of your front foot. Don't let your knee bend beyond the tips of your toes.

Do the exercise a total of x number of times before moving to the next step.

4. Step up

Stand with your feet shoulder-width apart and stand tall.

Hold your core together and place your left foot flat on the step. Make sure your spine is straight as you do this.

Shift your weight onto the left foot.

Breathe out and then press down on the left heel while moving your body up onto the step.

Insert your right foot onto the step and then slowly lower your left foot to the floor.

Stand up again by putting your right foot back on the floor.

Keep leading with the left leg until you have completed your goal number of repetitions. Then repeat on the opposite side.

If you want a more difficult workout, hold an object in the opposite hand while you step.

5. Side step

Stand with your feet parallel or sideways to the stairs. You should stand with your right side closest to the stairs.

Kneel down and bend your hips and knees a bit.

Put one foot on each step.

Walk up the stairs in a stepping motion.

When climbing up the stairs, lead with your heels first. Do not let your feet cross while you are ascending.

You should walk back up the stairs and do the same sequence with your left leg leading.

You can remain in the same position by repeating the steps with the right leg, going up and then down.

Stair safety

Before starting any stair activity, make sure you have a good balance. If you can't stay steady on one foot for 45 seconds without holding onto something, you might not be able to safely perform some of these exercises. If you're not sure, try doing them first with just one foot. If you're interested, you might want to ask your health care provider if stair exercises are safe for you.

5 stair exercises to do at home 2022

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