Walking stairs instead of taking the elevator is step one to achieving an active lifestyle. When you feel comfortable walking up stairs it’s time to kick it up a notch and start sprinting up stairs.
The awesome thing about running stairs is that it’s a very effective cardiovascular workout and you can quickly raise your pulse. If you put your mind to it you will have your heart racing in just a few floors. This is also the kind f exercise which really burns calories and if your goal is a well toned butt then this is the exercise for you.
If the stairs are of normal size you should step on every stair. Lift your knees up high and keep a high pitched pace. The main thing about running stairs is that you run on your toes and not your heels. Make sure you push off with all muscles in your lower body; calves, thighs and butt. Don’t just let your knees do the work. Also get your arms involved and swing them back and forth when running, don’t shrug. Focus on keeping a high pace, this will get your heart pumping and you’ll improve your conditioning level.
Once you have mastered running on every stair you can try to only step on every other stair.
Something to keep in mind is that running stairs puts a lot of stress on your knees and lower body, so stop if you exercise pain.
Situation: Sitting down, while at work
Sit on the edge of the chair and lean forward and grab hold of your left foot with your righ hand. Without arching your back, bring your belly towards your thighs. You should feel the tension on the back of your left leg. Keep the stretch for about 10 seconds and repeat a couple of times before switching leg.
Try to connect an exercise to something you do frequently, for instance picking out ingredients for when you are cooking. Try to do 5 squats for every new ingredient you pull out. It’s a piece of cake but some dishes have a lot of ingredients and the more you cook the fitter you’ll get.