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Exercise library / Stairs with a rail

Stairs with a rail

Suggestions, not prescriptions. Exercises here pass automated checks. They have not been clinically reviewed, and no exercise is right for everyone. Adjust to your comfort and ability.

A more challenging exercise. Make it a goal if you like. “Show alternatives” below lists easier steps toward it.

Climb a short flight of stairs holding a rail. Stairs are one of the most common ways your legs earn their keep.

Main focus
Everyday movement
Level
Building
Equipment
Bodyweight
Load
Your body weight
Stability
Free: you control the whole movement
Balance type
Stepping balance, Walking balance

Keep something steady within reach: a counter, wall or sturdy chair.

Before you start
  • Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
  • Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
  • Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
  • Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.

Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.

What you need

A staircase with a sturdy rail and good lighting.

How to do it

  1. Stand at the bottom with one hand on the rail.
  2. Step up with one foot, placing your whole foot on the step, then bring the other foot up.
  3. Take your time. Stop and rest on the stairs if you need to.
  4. Come down the same way, one foot at a time, with a hand on the rail.

How much

To start: Not a starting exercise. Begin with sit-to-stand, and use the step-up before stairs.

As it gets easier: One short flight at a time. Add a flight over weeks.

How it should feel: Your legs work and your breathing rises a little. You can still talk.

Make it easier

  • Use the step-up first.
  • Rest on the landing.

Make it harder

  • Add a second flight.
  • Take the flight at a slightly quicker, steady pace.

Safety

  • Hold the rail. Do not carry things that block your view or your free hand.
  • Turn on the light.
  • Wear shoes with a good grip, not socks or slippers.

When to stop

  • Stop and rest if you feel dizzy or lightheaded, sick to your stomach, or unusually short of breath.
  • Stop if you feel sharp, sudden or joint pain. Muscles working hard is expected. Pain is a signal to stop.
  • Stop and sit down if you feel unsteady and cannot settle yourself right away.
  • Call your local emergency number for chest pain or pressure, fainting, or sudden weakness, numbness or trouble speaking.
  • After any of these, do not repeat the exercise until you have talked with a doctor or physical therapist.
  • You feel unsteady or you miss a step.
  • You feel chest pain or pressure, or you cannot catch your breath.

Connected exercises

Other ways to do this movement

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Where this comes from

NIA: climbing stairs or hills is a moderate-intensity activity; strength work makes climbing stairs easier; build up gradually. The handrail, footing and lighting precautions are general safety practice written by Fitafter50.

This is general information, not medical advice. It does not diagnose anything or tell you whether an exercise is right for you. Adjust to your comfort and ability.