STAIR CLIMBING TIPS by Health & Style with my comments added in black

I read a great article about climbing stairs, and wanted to add my 2 cents to it. Outdoor stairs are a great way to increase the heart rate and rev up an outdoor hike or walk. This is an example of an interval of a high intensity cardiovascular activity being added to a flat trail walk or hike to spice up your workout. It usually leads to an amazing view, so in the late summer and fall can also provide for spectacular views seeing everything greened out or the changing colors in the fall.

With any workout…

• Start by warming up with exercises such as skipping or jogging, and cool down with stretching. (these are examples of dynamic stretching AKA moving before a workout and static AKA stationary or static stretching post a workout like you were shown in my September 12th, 2022 blog post)

  
  
  

• When it comes to stair climbing, like any other type of exercise, practice good form. You’ll be able to work out harder and reduce the likelihood of injury. (It’s not the number of stairs you climb or the speed it’s how you use your body and in what posture and mindset you are you doing the stairs in)

  
  
  

• Don’t just use your calf muscles to power you up the stairs and avoid stepping just on your toes. (place your full foot on the stairs to avoid injury)

  
  
  

• Focus on using your larger leg muscles. With each step you take, make sure you lift your leg high, put your foot on the step and push off with your heel. This will help reduce strain on the knees and transfer the force to the hamstrings and glutes. (Use the big butt and hamstring muscles!)

  
  
  

• When climbing down stairs, it’s safest to descend using each step. Also, ideally walk, don’t run down the stairs as this stresses the knees and ankles. You can also do like some stair climbing experts suggest and walk or run up but use an alternative means (e.g. elevator, sloping path) for your trip back down. (most of us are doing only 1-3 flights at a time so descending stairs is ½ of the workout, the key is not to run or bounce down the stairs – you are beating up your knees and cartilage that way – OUCH!!!)

  
  
  

• Slow down and walk when you need to, or take a break. And remember to hydrate, especially in the summer or with activity. (1/2 your body weight in ounces of water is your goal!)

  
  
  

• Look for long, straight, wide staircases for your workout. Some narrower staircases have many tight corners to negotiate and spiral staircases may be equally troublesome. (most outdoor staircases in nature have uneven stairs and twists and turns, they are a bit more treacherous, but the views verses doing stairs in a stadium or so worth it!)

  
  
  

• Remember that stair climbing is a strenuous form of exercise so check with your healthcare professional before starting a new workout routine. Once your doc has given you the all clear, start off slow and easy and only increase the intensity and duration of your workouts gradually. (too much too soon results in injuries and setbacks – slow and steady trains your body – the ligaments, muscles, tendons, cardiovascular system etc. Know your THRR as taught/discussed in my September 19th, 2022 blog post)

  
  
  

 Examples of great stairs to climb outdoors in Wisconsin are:

Parnell Tower

Copper Falls State Park

Upper and Lower Falls at Potato Falls

 Fond du Lac Lighthouse