Are you unable to find time for active workouts due to office workload? How about burning calories while getting to the workplace? Climbing stairs is a powerful workout plan that can be more effective than running the track or even going to the gym. It helps in burning calories so that you achieve your workout goal before reaching the office!
Don’t be harsh on your body, as stair workouts demand a lot of endurance and stamina. So, start by climbing a few floors as you reach the office and gradually increase the pace. It is a very popular activity at workplaces as colleagues use staircase workouts to ensure their fitness while achieving work targets simultaneously.
With easier and more feasible workout options around, working professionals have no excuse for skipping the health regime.
Do not try to climb 10 floors on the first day itself. Start by climbing 2 or 3 floors and take a lift from there to get into sync. It will slowly benefit you, and even going down the stairs also has its benefits. This can be an intensive workout session in very little time as compared to cardio or running.
Staircase climbing is a sustainable workout option and one can adjust it as per their capacity. Few people can climb 100 stairs without a stop, while others might feel exhausted after climbing a couple of floors. Consistency and stamina development are important to observe the change.
Please don’t get overwhelmed by achievement of others as every book has its own chapters and focusing on your pace is more important here. It’s better if you carry your bag with lunch and bottle or kettlebells for combined strength training as well.
The more you switch to a healthier routine with staircase climbing, the younger and fitter you’re bound to feel.
If staircase climbing sounds monotonous, there are other workouts to include while you move through the stairs. Begin by placing your hands over the step and extending your toes towards the floor while your legs are in plank posture. Breathe in as you lower the elbows and try to touch your chest on the stairs. It’s like doing a regular pushup but on the stairs.
Another workout idea for stairs workout is to place your hands and feet on stairs with knees touching the ground. Now, move upside with the opposite hand and leg, moving ahead in one action. Repeat this for as many times as possible to climb up the steps. It will put pressure on your biceps, hips, and stomach muscles, helping their better strengthening. This workout can help in developing better endurance and overall strength.
Stand straight on the stairs with your feet slightly outward, and keep your left leg backward with your foot touching the above stair. Now, bend the knee along with your lower body to put pressure on your upper body, and then stand back straight with your legs straight. Try to keep your knee over the front foot and bend it carefully. Complete the repetitions of this exercise by alternating between both legs.
Stand straight and try to keep your core stiff while moving the right foot on the step ahead. Keep the back straight and slowly breathe out, pulling back the leg. You can begin to feel the pressure as you repeat the same position with another leg. Stepping upside down and getting down with alternate legs 10-20 times can definitely be a great workout session. Try to hold filled water bottles or any weight while completing the step workout on the stairs.
Move to the side of the step and stand in a semi-squat position with hips and knees bent slightly. Put pressure on your stomach muscles while bending downwards. Now, keep the right foot on the side of the next step, followed by the left foot on the other side of the staircase. Keep the body posture slightly bent and your feet open while climbing the stairs. This movement will lead to a couple of floors for an intensive workout. You can also get down from the floors while following the side steps movement.
Begin this staircase workout by sitting on a stair and placing your feet 2-3 steps below. Now, keep your arms with palms outward on the topmost step. Now, try to bring your hip up from the ground with weight on the hands and shoulders getting upwards. It is like an upward crawling down the stairs as many as possible. Be careful and attempt a few stairs to begin with. Challenge yourself by increasing the count every time. Crawling upwards is even more difficult!
People who are used to doing squats might be easily able to learn this stair workout. Stand straight with your face bowed down towards the stairs. Now, lower the hip with the knees bend and jump on the next step upwards with both feet. Keep the hop swift to avoid any injuries to the ankle or knees. Create a balance with your arms in the air to ensure that every stair hop is done properly. Repeat as many as you can for a perfect workout day.
Safety is the priority when you are doing stair workouts at work, as every activity demands proper balance and understanding of posture. Be careful on stairs and keep the phones in your bag while doing any of the above stair workouts or even simply climbing to avoid any falls.
Wear a fitness tracker, if possible, to measure the amount of physical activity you’re doing with staircase workouts in a day to match your health goals.
You’ll feel rewarded with the award of good health every day!
