If you get winded while climbing the stairs after 60, you might think breathing is the issue, but it’s usually a leg strength problem. If your legs are too unconditioned to walk up a couple stairs, almost every rep feels like max effort lift. In fact, a lack of strength in any movement will leave you out of breath, because every rep is so challenging. I’ve worked with several clients who assumed they needed a dedicated flat-ground walking routine to improve their stair climbing, but they actually needed stronger legs.
With stronger legs, you walk up 15 or 20 steps without needing a break. Your heart rate stays lower and your breathing is controlled. When I coach clients over 60 who have problems with the stairs, these are the exercises I use to get them in shape.
Step-Up
Often the simplest solution is the best. The best way to train for the stairs is by training to step up onto the stairs. Make sure to keep your weight right underneath your ankle and keep the hips level as you stand up and lower. It’s easy as one foot comes off the ground to let the pelvis tilt to the side to compensate for the weight shift.
As you lower, take your time. The greatest muscular gains are during the lowering phase (also known as the eccentric phase).
How to Do It
- Face a step and hold the rail lightly
- Place one whole foot on the step
- Push through that heel to stand tall
- Lower slowly with the same leg
- Keep your breathing steady throughout
- Complete your reps and switch sides.
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Wall Sit
The wall sit allows you practice keeping tension on the quads while controlling your breath. Slide down until your knees are at a 90 degree angle (or slightly higher). Take steady, slow in- and out- breaths as you hold this position. Remember to keep your back flat against the wall the entire time.
How to Do It
- Stand with your back flat against a wall
- Walk your feet forward about two steps
- Slide down until your knees bend comfortably
- Keep your weight in your heels
- Breathe slowly and hold 20–40 seconds
- Slide back up and rest.
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Glute Bridge
The glutes are responsible for most hip movement. If the glutes fall asleep, your quads will need to do at least twice the amount of work to carry you up the stairs. Glute bridges are also knee-friendly and they help teach you to keep the hips extended while engaging the core.
When you perform the glute bridge, avoid overarching the lower back as you bring the hips up. If you’re too tight for the full range of motion, just lift your hips as high as you can with good form.
How to Do It
- Lie on your back with knees bent
- Place your feet flat and hip-width apart
- Press through your heels to lift the hips
- Squeeze the glutes and hold two seconds
- Lower slowly and repeat
- Work up to 15 repetitions.
Standing Calf Raise
Your calves finish each step on the staircase. I include calf raises in all leg programs because calf endurance builds quickly and almost immediately pays off. It doesn’t take long before a few hard reps turn into 15 or 20 easy ones.
Start by holding a nearby wall or solid object. Eventually you can let go of the wall if you don’t need the added stability.
How to Do It
- Stand tall with a hand on a wall
- Place your feet hip-width apart
- Rise onto the balls of your feet
- Pause briefly at the top
- Lower slowly to the floor
- Repeat for 15 to 20 repetitions.
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Marching in Place With Arm Drive
This exercise rehearses the coordination needed to climb a stair. As you walk up stairs you need the opposition of the arms and legs to move efficiently.
Drive one knee to hip height as you swing the opposite arm forward. This exercise also teaches you how to create the rhythm needed for multiple steps at a time. Continue for 60 to 90 seconds and focus on the rhythm of your breathing.
How to Do It
- Stand tall with feet hip-width apart
- Drive one knee up to hip height
- Swing the opposite arm forward
- Place the foot down under control
- Build a steady, repeatable rhythm
- Continue for 60 to 90 seconds.
The post 5 Daily Exercises That Let You Climb Stairs Without Getting Winded After 60 appeared first on Eat This Not That.
