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Fitness experts usually recommend between 30 and 60 minutes of aerobic activity like stair climbing on three to five days every week in order to gain the most health benefits. Start at a slow pace and aim to walk only a few flights until your body feels ready for an increased challenge. Protect your feet during stair workouts by wearing shoes with a firm heel, thick soles and sufficient arch support and aim to spend at least five minutes walking normally at a slow pace to warm your muscles. Consider alternating your stair climbing with aerobic methods like bike riding or swimming in order to prevent muscle overuse and limit joint strain.