According to research published by the National Library of Medicine, stair-climbing can be an effective means of exercise for older adults to strengthen their legs.
In fact, running up and down the stairs as quickly as you safely can has been shown to build muscle in older adults between the ages of 65 and 80. The study compared stair-climbing to using a leg-press machine. Both groups gained muscle mass and functionality, which, the researchers pointed out, tend to weaken with age. Participants in this study also saw improved walking speed and ability to stand up from a seated position.
Lead study author Evelien Van Roie spoke about the research: You don’t need a fancy gym or hours of exercise to get stronger and improve your fitness level. In fact, Roie points out that when you have strong muscles you are more likely to react quickly and catch yourself if you start to fall. This can be a lifesaver for older adults, since falls can lead to serious, life-threatening injury.
The Stair-Climbing Workout
If you have a staircase at home (or one in the neighborhood), climb the stairs at a steady pace, then work up to increasing your speed. Eventually, participants in the study wore a weighted vest to make the exercise even more effective. Make sure you know your limitations and don’t push yourself too quickly, or you risk injury. If you can climb the stairs without holding on to the handrail, you will gain more leg strength. However, the rail is there for safety — use it for balance but not to help pull yourself up the stairs. If you can’t climb the stairs safely without using the handrail, it is recommended that you start working on sit-to-stand exercises, which can also increase your strength. Over time, you may be able to work up to using the stairs.
To recreate the weighted vests, put on a backpack with water bottles or some other weight. You can even try skipping a step now and then, which requires more muscle power. Read more about the study and greater detail about the workout by reading the following article: Washington Post Stair Climbing Exercise.
