know it all
CHANGE THING
1
Take the Stairs
We’ve all heard it: Skip the elevator and take the
8 FLIGHTS =
stairs. But does climbing up a few fl ights a day
LONGER LIFE
really make a dif_f erence?
2 MINUTES =
Average at least 2 POUNDS
eight fl ights a day Two minutes per
and you might day of stair climb-
reduce your death ing can keep of_f the
rate by 32 percent one to two pounds of
according to a weight the average
Harvard study adult gains yearly.
comparing stair-
climbing men to
sedentary men.
11 MINUTES A DAY 10 CALORIES
Spend about 11 min- PER MINUTE
utes a day climbing Stair climbing burns
stairs at a “brisk but about 10 calories a
comfortable” pace to minute, roughly
improve your cardio- twice that of fast
vascular fi tness and walking—and seven
decrease your LDL times more than
or “bad” cholesterol standing on an
level, says a British elevator. Sore knee
study of college-age joints? Try taking
women. the stairs up and the
elevator down.
GRAVITY FIRM IT UP POSTURE STEP RIGHT
A short time Among the payof_f s To get the most out Place your entire
of stair climbing of stair climbing: of walking up stairs, foot on each step.
does more for your fi rmer glutes (but- use proper posture. Don’t let your heel
body than walking tocks), stronger Keep your back hang of_f the edge of
or running because quadriceps (front straight, relax your the step—this can
it forces your body of the thighs), and neck and shoulders, strain your Achilles
to work against increased bone and look forward. tendon.
gravity. density. But glance down to
check the stairs
occasionally.
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