No equipment – no problem. Stair climbing is another all in one exercises with outstanding benefits. You’ll work your quadriceps, glutes, hamstrings, calves, hip flexors and core.

Stair climbing can help prevent osteoporosis by developing denser, stronger bones. As your muscles pull against the bones of your hips and spine, the bones gradually increase in size, slowing the gradual rate of bone loss that occurs with old age. Other benefits of stair climbing include positively impacting health, improves cardiovascular system and the “good” cholesterol, tones thighs and hips, and improves muscular endurance.

Add stair climbing to your workout and build flights into your day. It requires no skill or special clothing or equipment, it is cheap, effective, and a time efficient activity.

Try these to add more stairs into your day.

• Make a point to climb 8 flights of stairs each day.
• Take the stairs instead of the elevator whenever possible
• Avoid holding on the the railing, pump your arms to increase intensity
• Taking stairs more often burns more calories in your day
• Incorporate climbing at work
• Create step challenges to get co-workers healthier too!!
• Incorporate other functional exercises into your workout such as push-ups, dips, squats and/or lunges.

Stair climbing workout

1. Climb up
2. 10 squats at top
3. Walk down
4. Assisted Reverse lunges holding onto railing
5. Climb up and walk down
6. Complete Push-ups on 2nd or 3rd step
7. Climb up
8. Perform a plank for 20-30 seconds
9. Walk down
10. Step jumps – Hop up on first step and step down for 10 repetitions.