Stair Climbing Safety Tips

As with any exercise program, health experts suggest that you consult your doctor before you start an exercise program if you are over 40 or have a history of chronic disease. It is important to be safe while engaging in any sort of physical activity, including climbing stairs. Below are tips to help you stay safe when climbing stairs.

  • Set an achievable goal, such as five minutes of stair climbing twice per day. Progress slowly, increasing in one-minute increments each time you climb the stairs.
  • Take your time and watch your step: there are no incentives awarded for the speediest stair climber, so be safe and take your time to get to your destination.
  • Breathe: stair climbing uses large lower body muscle groups and provides a great cardiovascular challenge. Steady breathing throughout your climb will provide oxygen to your muscles and help fuel them to move on.
  • Listen to your body to avoid injury. Stop exercising if you experience any sharp pains.
  • If you need support, hold onto the rail when walking up and down the stairs. To avoid wrist or arm injury, do not use the rail to pull yourself up.
  • Make sure there is enough light so you can see where you are stepping.
  • Maintain a straight posture to avoid strain to your lower back.
  • Be aware of your knee alignment as it can cause a knee or ankle sprain.
  • Watch for opening doors at the end of the stairway.
  • Drink sips of water before, during, and after exercise even if you aren’t feeling thirsty.
  • If climbing stairs outdoors, pay attention to your surroundings including the weather, uneven walking surfaces, and strangers.
  • Take your time. Injuries are more likely to occur when you hurry or rush.