A health newsletter for
adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Keep Taking the Stairs: A Simple Step for Better HealthIt’s easy to take the elevator or escalator, especially when we’re in a hurry. But one of the simplest ways to stay strong, mobile, and independent as we age is to keep using the stairs. Why Stairs Make a Difference- Strengthens legs and hips – Every step builds the muscles that support walking, balance, and stability.
- Boosts heart health – Stair climbing gets your heart rate up quickly, improving cardiovascular endurance.
- Improves balance – Managing steps trains coordination and stability, key for preventing
falls.
- Supports independence – The ability to climb stairs is closely linked to staying active and capable in daily life.
What the Research Says- Lower risk of heart disease: A study of nearly 458,000 adults found that climbing just five flights of stairs a day (about 50 steps) was linked to a 20% lower risk of cardiovascular disease.
- Metabolic health boost: A review of 24 studies showed that stair-climbing improved aerobic
capacity, blood pressure, cholesterol, insulin sensitivity, and body composition — with changes showing up in as little as 4–8 weeks.
- Strength & power gains: In one study, older adults who climbed stairs for 12 weeks improved their leg power and functional ability nearly as much as those using gym strength machines.
The bottom line? The stairs aren’t just
for cardio — they help your heart, your muscles, and your overall independence. Quick Stair FactsLet's break it down and consider it this way: - 10 minutes of stair climbing burns about the same calories as a 30-minute walk.
- One flight of stairs = ~10–12 steps. Climbing five flights/day (≈50–60 steps) is linked with a 20%
lower risk of heart disease.
- Climbing stairs uses over 200 muscles, especially in the legs, hips, and core.
- Just 4–8 weeks of stair workouts can improve blood pressure, cholesterol, and aerobic fitness.
- Older adults who climbed stairs for 12 weeks improved leg power nearly as much as gym strength training.
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A Simple Stair Workout (5–10 minutes)You don’t need a gym—just a safe staircase at home, in a park, or in your
building. - Warm-up: March in place at the bottom of the stairs for 1 minute.
- Step Climb: Walk up and down the stairs at a comfortable pace for 2 minutes.
- Step Ups: Stand facing the first step, step up with one foot, then the other. Step down and repeat for 30 seconds each leg.
- Side Step Climb: Face sideways and step up the stairs leading with one leg, then switch sides coming down. 30 seconds
each direction.
- Stair Calf Raises: Stand on the edge of the bottom step with your heels hanging slightly off. Rise up onto your toes, then slowly lower your heels below step level. Do 10–15 reps.
- Balance Hold: At the bottom step, step one foot onto the first step and hold for 10 seconds. Switch sides. Repeat 2x each leg.
- Cool-down: Gentle march in place and slow stretches for 1–2 minutes.
Pro Tip: Always use a handrail if you need support, especially when first trying these exercises. |
Embrace the Stairs!Instead of shying away from the stairs, think of them as one of the simplest, most efficient ways to boost your health. I hope to run into you in the stairwell sometime! |
Have a wonderful
week! Kristen Nielsen |
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your brain, and improve your balance?
Togetherwon offers personalized, in-home fitness training tailored to your unique needs.
Call today to schedule your FREE introductory session! |
Easy Protein Recipe: Chicken & White Bean Power BowlIngredients (serves 2): - 2 cups cooked chicken breast, shredded or cubed
- 1 can (15 oz) white beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach or arugula
- 2 tbsp olive oil
- 1 tbsp lemon
juice
- 1 tsp garlic powder
- Salt & pepper to taste
- Optional: sprinkle of feta or parmesan cheese
Instructions: - In a large bowl, combine chicken, beans, tomatoes, and greens.
- In a small cup, whisk together olive oil, lemon juice, garlic powder, salt, and pepper.
- Pour dressing over the bowl and toss gently to coat.
- Top with cheese if desired
and serve immediately.
Why it’s great: - Packed with lean protein + fiber for lasting energy.
- Ready in under 10 minutes (especially if you use rotisserie chicken).
- Balanced meal that pairs perfectly after a stair workout!
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Let’s Take Your Game to the Next Level.
Join a TogetherWON group class designed to boost your strength, balance, agility, and mental focus—all essential for becoming a better, more resilient player on the court.
As a participant, you'll also get access to the TogetherWON app with a daily workout plan to keep you moving between sessions. Spaces are limited — call today! |
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