Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Getting the heart rate upLevel 2

Stair Climbing

Climbing stairs at a steady pace. One of the best ways to raise your heart rate at home.

Working (red): Heart and lungs, thighs
Helping (amber): Buttocks, calves
Do: 2 to 5 minutes, or one flight at a time
Rest: Rest until your breathing settles

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Knee pain? Walk on flat ground instead. Always hold the rail on the way down.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Start at the bottom of the stairs. Hold the rail lightly.
Place your whole foot on each stair. Stand tall. Do not lean on the rail.
Climb at a steady pace. You should be able to talk but not sing.
Walk down slowly to recover. Then go again.

Where your hands and feet go

Feet: Your whole foot on each stair, heel included.
Hands: One hand lightly on the rail, or arms swinging naturally.
Body: Tall. Do not pull yourself up with the rail.
The movement: Push through the heel of the upper foot on every step. The picture shows one stair; you keep going up the flight.

Watch out for

Leaning forward onto the rail.
Going too fast too soon. Build up over weeks.
Only the toes on the stair. Use the whole foot.

Make it easier

One floor, then rest. Or step up and down on the bottom stair only.

Make it harder

Add a floor, or climb a little faster.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026