![]() And if you feel lightheaded or short of breath at any point, slow down and take a break until you feel better again. Keep a hand on the railing for support to help prevent a fall if you happen to slip. Just remember that as you get tired, you’re more likely to misstep. March in place for five minutes to warm up.Ĭlimb up and down the stairs (adjusting your pace as needed) for five minutes, taking breaks to march in place at the top or bottom if you become winded.Ĭlimb up the stairs sideways (walk down normally), alternating the leading leg each time you scale the steps for two minutes.Ĭlimb up the stairs two at a time (adjusting your pace or marching in place as needed) for two minutes.Ĭlimb the stairs taking wide, lateral steps (adjusting your pace or marching in place as needed) for two minutes.Īdd another set of each exercise, if desired. You may also enjoy mixing up the method of climbing – for instance, climb the steps sideways, take two steps at a time, or take wider steps laterally, traversing the width of the steps while also climbing upward. If you find you get winded after a few trips up the steps, march in place at the top or bottom of the stairwell to catch your breath between sets. You may not be able to pace up and down a set of stairs for a full 15 to 30 minutes without mixing things up. The thing about stair climbing, though, is that it’s tough. This effort not only burns additional kilojoules and increases your heart rate, but it also helps strengthen the major muscle groups of your lower body, including your calves, glutes, hamstrings and quads. Stair climbing is a form of amped-up walking, forcing you to lift your body’s weight up. If you have access to a set of stairs – even a short flight – don’t be shy about putting them to use. Just remember not to dawdle – your walking should remain purposeful and should be the primary focus of your time.Ĭheck out more of the benefits of walking for just 15 minutes. Walking around your house is a great time to straighten up, wipe down counters, pick up socks off the floor, and put shoes back in the closet. ![]() And, hey, don’t be afraid to multi-task as you go. If you find that simply walking isn’t challenging enough, mix things up by walking backward, marching in place, or side-stepping to keep things interesting. But try to pick a podcast or playlist that’s at least 20 minutes long and continue walking for the duration. Commit to walking for at least 15 minutes. Simply lace up your shoes and get to stepping. This is better than turning on the TV because, with a podcast, you can throw on your headphones and tune out other distractions as you pace around the house. One of the best ways to establish your routine is to “reward” yourself as you walk by giving yourself the freedom to play your favourite podcast or playlist as you step. The key, of course, is to keep up your pace and to avoid stopping at the fridge for a snack. You may think, “Wait a minute! Walking – at home?” Believe it or not, steps work just as effectively inside as they do outside. ![]() It’s low-impact, requires zero equipment, and unless you have a major injury that prevents it, walking is accessible for practically everyone at any age or health status. Truly, walking is one of the absolute best cardiovascular exercises you can do. Learn 45 things heart doctors do to protect their own hearts. These benefits, among others, were cited in a review of studies published in 2018 in Frontiers of Cardiovascular Medicine, highlighting how regular cardio can help reduce disease risk and burden. The good news: Lifestyle-related choices – like performing regular cardiovascular exercise – can help lower blood pressure, increase insulin sensitivity, reduce atherosclerosis and plaque formation, reduce aortic valve calcification, and increase organ perfusion of blood. In addition to helping you burn kilojoules (essential, if weight maintenance or loss is a goal), regular cardio is critical for heart health.Īccording to the World Health Organisation heart disease remains the leading cause of death around the world, with ischaemic heart disease responsible for 16% of the world’s death in 2019 – an appalling number that doesn’t begin to account for all the heart attacks or heart disease-related health issues that don’t result in death. And yet, making time for cardio is one of the absolute best things you can do for your long-term health. When you’re stuck inside – and the couch is calling your name – lacing up your sneaks for an at-home sweat session can be particularly tough. Standard cardio workouts can be hard to get pumped up for, even in the best of times. ![]()
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