1. Begin slowly, especially if you are just starting out, with a flight or two and then add more steps as you improve
2. Take the stairs whenever or as far as you can, and, if you need to, take an elevator the rest of the way
3. Spread your stair climbing out over the day. Climbing 10 flights of stairs, three different times a day can provide health benefits
4. Avoid taking stairs if you feel unwell
5. Do not hunch your back or your shoulders. Keep a straight posture or try not to bend forward to protect your lower back
6. Warm up your joints by moving them in their full range of motion before doing any prolonged climbing
7. Stretch your quadriceps, hamstrings, and calves before and after you climb for prolonged periods
8. Use the railings for balance, but only when necessary
9. Take time to stretch throughout the day. This will help you maintain good posture and keep your muscles loose and flexible. For more benefits of stretching, go to: hr.duke.edu/take ten
10. Make sure that you always seek approval from your medical provider before starting any fitness program
11. Finally, be sure that you understand the importance of good eating habits and their role in overall health and fitness
12. Use the stair climbing program as a way to balance a more complete physical activity program. - see Call-Out Box

Warnings

The American Heart Association advises people to be aware of their age, health condition and fitness goals before engaging in exercise. If you are elderly or pregnant, seek a doctor’s clearance before doing any type of stair climbing. If you have balance or joint issues or want to use stair climbing to raise your heart rate, cross train or train to participate in stair climbing competitions, please be sure to seek the advice medical professional.