Essential Stair-Climbing Exercises for Ages 60 and Above, as Suggested by a Physiotherapist
As you advance in years, everyday tasks that seemed effortless before suddenly become a struggle. Whether it's walking uphill, climbing stairs, or managing your usual exercise regimen, it's natural to feel tired or challenged.
But don't worry, I'm here to offer some encouragement! Keep active and maintain movement in whatever way you can. Walking, resistance training like weight lifting, and light cardio are just a few examples of activities that can help you stay in tip-top shape even past 60 years old.
Hear me out, though; a physiotherapist named Shrey Vazir claims just three simple exercises can help you ascend stairs like you're two decades younger. And guess what? He's shared a helpful trick for doing it all pain-free!
So, what are these exercises?
Vazir highlights that stair climbing demands flexibility and strength in the lower body, engaging muscles such as the hips, knees, ankles, quads, glutes, hamstrings, calves, and feet.
As we age, sarcopenia—muscle loss—speeds up around 50, making many exercises more difficult to maintain. Progressive strength training (PST) can combat sarcopenia, which means consistently engaging in resistance training to help sustain strength and muscle mass.
Let's dive into each exercise:
Slow Sit to Stand: Quads and glutes
Your quads and glutes work together to lift you onto a step and lower you down. This move is a more accessible alternative to squats and targets both muscle groups. Follow Vazir's demonstration using a chair. Sit with your feet shoulder-width apart, scoot your butt to the chair's edge, shift your feet behind your knees, and use armrests or extend your arms in front of you. Push into a standing position, squeezing your glutes and quads, then slowly lower back onto the chair. Be controlled and mindful rather than relying on momentum. Repeat this 2-3 times.
Lateral Step-Up: Hip stabilization and gluteus medius
This move targets the gluteus medius muscles as you step sideways. Start with a small raised surface or the bottom ledge of the stairs and gradually increase height as you build strength. Stand sideways to the step, lift the leg closest to it and place your foot on the step's middle so you can balance. Push yourself into a standing position, placing your other foot next to your raised foot, then step back down and repeat on the other side. Avoid leaning sideways, forward, or backward. Repeat this 10-20 times with minimal pain or discomfort.
Step-Down with Weights
Vazir references a 2022 study showing that step-downs can help build muscle mass and prevent muscle loss in healthy over-65s. Stand on a stair or step with both feet firmly planted or hold onto support. Next, shift your weight forward and step one foot down to the floor. Pause briefly, then push off the lower foot to return to the starting position. Adding weights (such as a 10-15 lb dumbbell or weighted vest) can boost the effectiveness of this exercise's eccentric phase, where the muscle lengthens under contraction[1][3]. Squeeze your glutes, quads, and gluteus medius to protect your joints and lower back while performing this exercise. Complete 10-20 reps per leg.
Lastly, Vazir suggests shifting your bodyweight slightly forward through your hips as you climb stairs to improve balance and use gravity for assistance. This helps position your weight over your toes and better supports you as you ascend[1].
[1] Vazir, S. (2022). Three Exercises to Make Climbing Stairs Pain-Free. [Personal interview][2] Derlessa, D. (2022). The Best Personal Trainers in Every Zip Code. (n.p.). Retrieved from https://bestpersonaltrainer.co/best-personal-trainers-in-every-zip-code/[3] Smith, J. (2021). Tips for Overcoming Common Exercises Challenges for 50+ Fitness. (n.p.). Retrieved from https://www.the-goodlife.com/tips-for-overcoming-common-exercise-challenges-for-50-fitness/
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Engaging in exercises like the Slow Sit to Stand, Lateral Step-Up, and Step-Down with Weights can help combat muscle loss and maintain strength as you age, contributing significantly to your overall health-and-wellness and fitness-and-exercise efforts. By incorporating these exercises into your routine, you might find navigating daily activities, such as ascending stairs, feels easier, much like when you were younger.
