Even though I have been too busy to workout with my dvds, I have been using my Stairmaster. When you live in a two story house, you have a built-in Stairmaster at home. There is no need to travel to some distance gym to get a cardio workout when you have a fully functional staircase at home. Yep, I fully intend to wear out my newly installed carpet on the staircase before any other part of the house. My husband thought I was joking when I announced my intentions a couple of days ago. This post discusses some exercises we can do at home with our staircase. And yes, we can work out most of our body with just a little bit of imagination.
Cardio workout on the staircase
As I unpacked, I find myself walking up and down the stairs, taking things out of boxes downstairs and putting things in the upstairs hall cabinets. It dawn me after the fourth trip that I am slightly breathless. My first thought was “gosh, three weeks of inconsistent exercise and I am ready out of shape!” Then I realized that I do not get on Stairmaster holding 10 pounds of stuff and quickly running down to reload. Of course, I am breathless. I am exercising!
After that realization, I started taking one item at a time, still at a brisk pace, but over a 45 minutes time period. Boy, was I sweating when I done.
However, my husband not too happy with the fact that it took me 45 minutes to unpack 3 boxes. But after my first incident, he just move a few boxes closer to the staircase when I announce that I am going on the Stairmaster after dinner. He rolls his eyes and gives me his amused smile. Who cares! I am exercising!
Step aerobics exercises can also be modified to work on a staircase for cardio. Examples include:
Strength training on the staircase
Upon my realization that I can get my cardio workout on the staircase, I started thinking about what other creative ways to exercise with my staircase. Here is a list of what strength exercises I am doing (let me know if there anything else you can add to the list). I am including links to YouTube videos on exercising with a staircase.
Like most women, I am weaker in my upper body than my lower body. Doing pushups on the stairs allows you to control how much of your body weight you put on your arms. The steeper the incline, the less of your body weight you feel on your arms.
Say good-bye to bat wings when you wave. You should feel this exercise on the back of your upper arms. Your butt should be only an inch or so away from the edge of the stair.
Do not arch your back. You want to feel this on the back of your upper thighs and on the butt.
Don””t forget to stretch after doing these calf raises.
Even people with knee issues often find lunges on a step manageable.
You can slowly build up to left lifts. Holding the reverse plank is enough of an ab workout. Also consider holding the plank pose.
I love doing the side plank. To make this more challenging, once you are in the pose, consider lifting up one inch and holding.
Thoughts on Exercising on a Staircase
The thing about exercising on a staircase is that it can be quite boring. No sounds or windows to stare out at. And day dreaming could result in a tumble down the stairs if I am not paying attention to my footing. It would be embarrassing to have to explain to my doctor, while she is casting my leg, that I was trying to stay healthy by walking up and down the staircase. I can just imagine the ironic lift of her eyebrow while she glances at my cast.
Listening to an audiobook on my ipod and using my new Mio Motiva heart rate monitor helps with combating this boredom. But the great thing about exercising on a staircase is that I only need to do it in 15 minutes block of time. Once I start to zone out, it is time to get back to unpacking. And when I am feed up with unpacking, I get back on my staircase exercises. Yes, I can see this being the perfect workout for me until I get settled.
Until next time and thanks for stopping by Small Steps to Health.
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