4 Stair Exercises That Build Walking Endurance Faster Than Treadmills After 65

If walking is your go-to form of exercise, you’re giving your body so much goodness. Going for a 30-minute brisk walk every day is a solid dose of cardio—enough to get your heart rate going. But if your goal is to walk farther and longer, building endurance is key. There are several workouts you can do, so we spoke with Patricia Greenberg, ACE and ISSA Certified Nutritionist and Trainer—Senior Fitness, Arthritis Foundation Ambassador, American Society of Aging Member, Author of five books, and the host of YouTube show, “It’s OK to be Old,” for advice.

Greenberg suggests four productive stair exercises that can help build walking endurance after 65. She recommends doing them three times a week.

“The objective is to go slow and steady more frequently rather than fly up the stairs and be exhausted. Always have your hand on or near the handrail. If at any time you feel dizzy, stop on the landing and regulate your breathing. Don’t push through if you feel faint. Lastly, try to go with someone, the buddy system is great for motivation and safety. Walking will feel like a breeze,” Greenberg says.

Walk up 1 Flight of Stairs

1. Walk up a flight of stairs slowly.
2. Then, walk back down slowly so your blood pressure stays regulated while climbing.
3. Rest.
4. Repeat up to 3 times.

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Step-Ups

1. Begin by standing tall, facing a 6- to 8-inch step.
2. Place your left foot firmly onto the surface, keeping your core engaged and chest tall.
3. Press through your left heel to lift your body until your left leg is straight and you’re standing on the surface.
4. Use control to lower back to the start position.
5. Repeat 10 times per leg.

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Progressive Stair Climbs

1. Begin by climbing 4 steps.
2. Walk back down.
3. Then, climb 8 steps.
4. Walk back down.
5. Climb 12 steps.
6. Walk back down.
7. Climb a full flight.
8. Repeat 3 times.

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Stairwell Endurance Climbs

1. Find a building, like a parking garage, where you’re able to climb 4 to 6 full flights.
2. Take the elevator back down.

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